🤕 Headache & migraine

Most start with water, caffeine, or your neck. Every entry below has the amount, the timing, who should skip it, and an honest evidence grade: Strong means consistent trials, Moderate a real but modest effect, Modest small or mixed trials, Traditional long use and thin evidence.

Water + electrolytes at the first signModerate

16–20 oz with a pinch of salt. Dehydration is the most common headache there is.

We carry itPerfectAmino Electrolytes (BodyHealth) — at the Cryogenix front desk in Palm Harbor.

How to make itElectrolyte water: 16 oz water, ¼ tsp salt, juice of half a lemon, optional teaspoon of honey.

Magnesium, dailyModerate

400 mg a day (glycinate or citrate). One of the best-studied migraine preventers; takes 4–8 weeks.

Skip ifKidney disease.

Riboflavin (B2)Moderate

400 mg a day for migraine prevention. Harmless; turns urine bright yellow.

Caffeine, one cup, at onsetStrong

Helps an acute headache. Daily overuse causes rebound headaches. 3+ headaches a week? Caffeine is a suspect, not a cure.

Ginger at onsetModest

500–1000 mg or strong ginger tea. One trial matched a migraine drug for pain at 2 hours.

Skip ifHigh doses with blood thinners.

How to make itGinger tea: 1 inch fresh ginger sliced thin, 12 oz water, simmer 10 minutes, lemon and honey.

Peppermint oil on templesModest

10% oil on temples and back of neck for tension headaches.

Skip ifNear eyes; children.

Cold on the neck and foreheadTraditional

15 minutes. Narrows vessels, dulls the throb.

In the studioCryo facial

Neck and upper-trap releaseTraditional

Posture breaks every 45 minutes. Most desk headaches start in the neck.

In the studioAspen laser for chronic neck pain

⚠️ See your doctor ifStrong

Worst headache of your life, headache with fever or stiff neck, vision or speech changes, headache after a hit to the head.

Ezra · your coach

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Ezra is the coach in the CRx Coach app. She knows how you slept, what you ate and what hurts, and she brings the right one of these up at the right moment. Two weeks free, no card.

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The rules Ezra keeps

Sleep, food, movement, water and the studio come before any supplement. Supplements are last on every list.
Never above label amounts. Never "double up."
On medication? Name the interaction every time, or say "check with your pharmacist."
Pregnant, breastfeeding, kidney or liver disease, bleeding disorder, surgery coming up: doctor first.
No cure, treat or "boost" language. "May help," "supports," "many people find."
Red flags are not remedy territory: chest pain, the worst headache of your life, blood in stool, unexplained weight loss, low mood for two weeks, thoughts of self-harm. Those go to your doctor (988 for a crisis).

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