GRILLED STEAK SALAD WITH PEACHES
As we discussed on page 1, many things can trigger head pain. However, if you suffer from headaches and don’t necessarily know why, preventing them in the first place can be a tricky endeavor. Luckily, many common triggers fall under “lifestyle management,” meaning they connect to some aspect of your life. We say “luckily” because if some other part of your life is directly triggering your head pain, then you can likely make some changes to prevent headaches from ever occurring! In our experience, three lifestyle factors commonly trigger headaches: sleep, hydration, and diet. Here’s what you need to know about each to stop headaches from happening. Sleep We’ve mentioned in many of our letters how important sleep is to your overall health and well-being, and preventing head pain is no exception. This is because the pineal gland in the brain regulates melatonin production, and researchers have linked low melatonin levels with the start of headaches. Meaning, the less sleep you get, and the more irregular your melatonin levels, the more likely you’ll trigger a headache. If possible, always aim for at least 8 hours of sleep a night. If you struggle with falling asleep, taking magnesium before bed can help relax your muscles and prepare your body for slumber. Hydration Another reason you may inadvertently trigger headaches is not staying hydrated. When you don’t drink enough water, the tissues in your body shrink — including your brain. This causes your brain to pull away from your skull and apply more pressure on the nerves there, creating a headache. Studies show that even mild dehydration can have this effect and result in head pain. STOP HEADACHES BEFORE THEY EVER HAPPEN 3 Lifestyle Changes You Can Make Today
Ingredients
• 1 lb skirt steak, fat trimmed • 1/4 cup balsamic vinegar • 1 clove garlic, minced • 1 tbsp light brown sugar • 1 tbsp vegetable oil • Kosher salt • Black pepper
• 1/4 cup extra-virgin olive oil • 1 large lemon, juiced • 6 cups baby arugula • 2 ripe peaches, thinly sliced • 1/3 cup crumbled blue cheese or feta
Directions
1. In a large resealable plastic bag or baking dish, combine steak, vinegar, garlic, and brown sugar. Marinate 20 minutes at room temperature. 2. Remove steak from marinade, coat with vegetable oil, and season generously with salt and pepper. 3. On a grill or pan set to high heat, cook steak until desired doneness. Rest 5–10 minutes, then thinly slice against the grain. 4. In a small bowl, whisk olive oil and lemon juice to make dressing. Season with salt and pepper. 5. In a large serving bowl, add arugula, peaches, blue cheese or feta, and steak. Drizzle with dressing and gently toss.
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triggering headaches. Common culprits are nitrates in processed meats and sugar. • Stress. We’ve talked before about how stress can cause pretty dramatic and detrimental changes in your body. It can lead to muscle tension, inflammation, and hormone imbalances that can trigger the onset of head pain. • Head trauma. This is the most obvious trigger for headaches, as concussions result when your brain hits the inside of your skull. Like with any other part of your body, getting hit hurts! If you suffer from any of the issues above and have headaches as a result, you’ll be relieved to know that there are simple things you can do at home to alleviate the pain and prevent the occurrence of future headaches on pages 2 and 3 of this newsletter. Give them a try, and let me know what you think! To order supplements, bloodwork or need advice call 248-912-2962 . –Dr. Tom Sladic
As a general rule of thumb, it’s a good idea to drink between an ounce of water for each pound you weigh every day.
Diet If you want to point fingers at something in your diet that may trigger headaches, look no further than sugar. Among many other things, sugar affects your blood sugar levels and brain chemistry, specifically norepinephrine. Norepinephrine plays a vital role in regulating your body’s blood sugar levels and the contraction or expansion of blood vessels. A rapid increase in sugar consumption (think a Gatorade, cookie, or soda) causes a shift in the blood vessels in your brain and head pain as a result.
Cut out excess sugar as much as possible, and avoid exceeding 12 teaspoons of added sugar daily.
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