February 6, 2023 • 2hr 21min

How to Stop Headaches Using Science-Based Approaches

Huberman Lab

In this episode, Dr. Andrew Huberman discusses the causes and treatments of different types of headaches, including tension headaches, migraines, cluster headaches, and hormone-related headaches. He explains the underlying biology of each type and reviews evidence-based treatments ranging from supplements to behavioral approaches. The goal is to provide listeners with a comprehensive understanding of headaches and the most effective ways to prevent and treat them.

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Key Takeaways

Understanding the type of headache you have is crucial for selecting the most effective treatment. The main types discussed are tension headaches, migraines, cluster headaches, and hormone-related headaches.
Tension headaches typically feel like a band around the head and are often caused by muscle tension. Migraines involve severe recurring pain, often with aura and photophobia. Cluster headaches cause intense pain behind one eye.
Creatine supplementation (0.4g/kg body weight daily) has shown significant benefits for reducing headache frequency and intensity in traumatic brain injury patients.
Omega-3 fatty acid supplementation (1g+ EPA per day) can reduce frequency and intensity of tension headaches, migraines, and hormone-related headaches.
Peppermint and eucalyptus essential oils applied topically can be as or more effective than NSAIDs for tension headache relief.
Acupuncture has demonstrated effectiveness for tension and migraine headaches by modulating pain pathways.
Curcumin (80mg+ daily) combined with omega-3s shows promise for migraine relief but may impact hormones at high doses.
Red light therapy may help offset photophobia associated with migraines.
Caffeine can help or exacerbate headaches depending on the individual and timing - its effects are complex.

Introduction

In this episode, Dr. Andrew Huberman discusses the causes and treatments of different types of headaches, including tension headaches, migraines, cluster headaches, and hormone-related headaches. He explains the underlying biology of each type and reviews evidence-based treatments ranging from supplements to behavioral approaches. The goal is to provide listeners with a comprehensive understanding of headaches and the most effective ways to prevent and treat them.

Topics Discussed

Headache Biology and Types (0:07:47)

Dr. Huberman begins by explaining the different biological sources of headache pain:

Muscular tension - especially in tension headaches
Blood flow changes and meninges - involved in migraines
Neural activation - prominent in cluster headaches
Inflammation - can exacerbate all headache types

He then reviews the main types of headaches:

Tension headaches - Feel like a band around the head, often caused by muscle tension
Migraines - Severe recurring headaches, often with aura and photophobia
Cluster headaches - Intense pain behind one eye
Hormone-related headaches - Associated with menstrual cycle changes

Creatine for Traumatic Brain Injury Headaches (1:02:08)

Dr. Huberman discusses a study showing significant benefits of high-dose creatine supplementation for reducing headache frequency and other symptoms in traumatic brain injury patients:

Dosage: 0.4g creatine monohydrate per kg body weight daily
Reduced headache frequency from 90% to 10-12% in treatment group
Also improved dizziness and fatigue symptoms
Mechanism likely related to improving neuronal energy metabolism

Omega-3 Fatty Acids for Headache Relief (1:13:55)

Multiple studies have shown omega-3 supplementation can reduce headache frequency and intensity:

Effective for tension headaches, migraines, and hormone-related headaches
Dosage of 1g+ EPA per day shows most benefit
Mechanism involves anti-inflammatory effects
Combining increased omega-3 intake with reduced omega-6 intake may enhance effects

Photophobia and Red Light Therapy (1:31:24)

Dr. Huberman explains the biology of photophobia in migraines and a potential treatment approach:

Photophobia involves activation of intrinsically photosensitive retinal ganglion cells
These cells are most sensitive to blue/green light
Using red light instead may help offset photophobia
Inexpensive red light bulbs can be used as needed

Essential Oils for Tension Headaches (1:49:43)

Research shows peppermint and eucalyptus oils can be highly effective for tension headaches:

Applied topically to temples and forehead
Reduced pain intensity and muscle tension
Improved cognitive performance during headache
Mechanism involves activating cooling sensory pathways
Effects comparable or superior to NSAIDs in some studies

Acupuncture for Headache Relief (2:01:35)

Dr. Huberman reviews evidence supporting acupuncture for headaches:

Effective for tension headaches and migraines
Mechanisms becoming clearer through neuroscience research
Involves modulating sensory and pain pathways
Can reduce muscle tension and inflammation

Herbal Treatments for Migraine (2:05:41)

A systematic review found several herbal treatments show promise for migraines:

Caffeine can help or worsen headaches depending on timing and individual factors
Curcumin (from turmeric) at 80mg+ daily may reduce migraine frequency/intensity
- Combining with omega-3s enhances effects
- High doses may impact hormones (DHT)
Other herbs like coriander, chamomile, and lavender also reviewed

Extreme Spicy Foods and "Thunderclap Headache" (2:18:00)

Dr. Huberman warns about a rare but dangerous headache caused by extremely spicy peppers:

"Thunderclap headache" caused by sudden cerebral vasoconstriction
Can lead to stroke-like damage
Caution advised with extremely spicy foods like the "Carolina Reaper" pepper

Conclusion

Dr. Huberman emphasizes that understanding the type of headache you're experiencing is crucial for selecting the most effective treatment. While prescription medications have their place, many evidence-based "natural" treatments like omega-3s, essential oils, and acupuncture can be highly effective. He encourages listeners to discuss options with their doctors and consider incorporating some of these approaches, especially for chronic or recurring headaches. The episode provides a comprehensive overview of headache biology and treatment options to help listeners better manage this common and often debilitating condition.