Some of these headaches can be prevented by making lifestyle and dietary changes. Numerous studies show that foods rich in certain vitamins and minerals can prevent or help with most of headaches and migraines.

Instead of taking painkillers try to incorporate these foods into your diet first.

1. More water and fiber rich foods, such as

- whole grains: oats, millet, brown rice, barley, quinoa;

- vegetables, fruits and berries: papaya, avocado, mangos, bananas, apples, carrots, winter squash, raspberries, blueberries, blackberries, collard greens, turnip greens, yam, brussel sprouts, broccoli, cauliflower, sweet potato, fresh figs.

- legumes: all beans (kidney beans, black beans, black-eyed peas, garbanzo beans, etc.) and lentils;

- seeds and nuts (walnuts, pumpkin seeds, sesame seeds);

We need more water to get rid of dehydration and constipation – both can cause headaches and migraines. We need fiber rich foods to get rid of constipation, lower blood pressure, balance our hormones. Otherwise, we might suffer from headaches and migraines.

2. Magnesium rich foods, such as almonds, apples, apricots, avocados, brown rice, garlic, leafy vegetables, grapefruit, cantaloupe, sesame seeds, spinach, salmon.

Deficiency of magnesium interferes with transmission of nerve and muscle impulses, causing irritability and nervousness which might trigger headaches. A lot of headaches/migraines are caused by hormonal changes of periods.

3. Potassium rich foods: apricots, avocados, lima beans bananas, garlic, raisins, nuts, winter squash, yams and yogurt.

Potassium is important for healthy nervous system. Signs of potassium deficiency include constipation, depression, nervousness, insomnia which might trigger headaches.

4. Vitamin E rich foods: oatmeal, sweet potatoes, watercress, dandelion, flax seed, legumes, seeds and nuts, olive oil.

Vitamin E can help stabilize estrogen levels and prevent migraines during periods. It also improves circulation which help prevent headaches.

5. B Vitamins (B1, B2, B5, B6, B12) rich foods, such as fish, peanuts, peas, broccoli, prunes, raisins, oatmeal, avocados, asparagus, bananas, fish, spinach, walnuts, sunflower seeds, broccoli, Brussel sprouts, mushrooms. brown rice, cabbage, cantaloupe, cantaloupe, salmon, seafood, sea vegetables, yogurt, whole grains and nuts.

Vitamin B Complex deficiency can contribute too many anxiety disorders caused by stress, such as hormonal imbalances, blood sugar fluctuations, chronic fatigue, depression, irritability, moodiness, nervousness, constipation. All of them can trigger headaches and migraines.

6. Vitamin A rich foods, such as apricots, asparagus, beet greens, broccoli, carrots, cantaloupe, collards, dandelion greens, fish oil, garlic, papaya, peaches, red peppers, sweet potatoes, yellow squash.

Some possible results of vitamin A deficiency include insomnia, fatigue, sinusitis, frequent colds which can lead to headaches and migraines.

Don't forget that severe headaches shouldn't be ignored: maybe you should see a doctor or even go to the Emergency Room. Any pain is a sign: our body tries to tell us something.

Let us listen to our bodies and be headaches and migraines smart, shall we?

And don't forget to always breathe, smile and be happy