Headache relief: so you can be of good cheer.(Wellness: supplements and functional foods)

If the song is right, it's the most wonderful time of the year. But it can also be the most hectic. Demands on our time, money and energy are high during the holidays. The hustle and bustle of the season can leave us feeling stressed, not joyful.

For people prone to headaches, added holiday stress can mean more than frustration. It can mean more frequent, and more intense, headaches. But, options for relief aren't limited to over-the-counter drugs.

Simple Steps

Headaches almost always begin because of irritation to the arteries or muscles in the head and neck. What causes that irritation is harder to pinpoint. If you're looking for a natural way to treat headaches, consider simple steps first. Getting more sleep and exercising regularly can help present headaches by relaxing the muscles in your head and neck.

What you eat is important too. Studies have found that headache sufferers' diets are often deficient in vitamin [B.sub.2] and magnesium. According to the American Council for Headache Education, an estimated 50 percent of migraine sufferers may be deficient in magnesium.

The recommended daily allowance of magnesium for men is 400-420 milligrams (mg); women need 310-360 mg. You can add magnesium to your diet by eating nuts, legumes, whole grains, meat and dark, leafy vegetables. Magnesium supplements are another way to get your daily allowance.

Dairy products, fish, poultry, beans and dark green, leafy vegetables are all good ways for adults to get their recommended 1.7 mg of [B.sub.2] per day. Some studies suggest that very high doses of [B.sub.2] may also be beneficial in preventing migraines. A study performed by the Belgian Migraine Society found that slightly more than half of 28 patients taking 400 mg of [B.sub.2] per day reported a decrease in the frequency and duration of headaches. But this dose is much higher than the recommended daily allowance and shouldn't be taken without a health care provider's supervision.