Avoiding Triggers In The Kitchen
Frier oil and the smell of it burning is a huge migraine trigger for me. It also isn’t too pleasing on a nauseous stomach, so fried foods are usually way out of the question. I also am rarely able to keep down a heavy or large food item during an attack, so I opt for light fare and food items that are easy on my own digestion. I also avoid super sweet and sugary foods when I have a migraine and feel nauseous, as well as heavily salted foods. Having both migraine that is sometimes triggered by sharp sensory experiences as well as high blood pressure further confirm my aversion to very salty foods.
How Do I Determine Which Foods And Drinks Are My Headache Triggers
One common suggestion for figuring out your own personal headache triggers is to track the foods and drinks you consume in a daily food headache diary. You may consider yourself to be sensitive to a certain food or drink if you get a headache consistently 20 minutes to 2 hours after eating that certain food.
However, keep in mind that even though it sounds simple to track what you eat to try to figure out what foods and beverages might trigger your headache, its not this simple.
Problems with food headache trackers
Is it truly the food or drink that is causing your headache or is it one of the many ingredients or chemicals in these foods? Foods consist of many ingredients that contain many chemicals. Chemicals include nitrates/nitrites, phenylethylamine, sulfites, tannins, tyramine, salicylates, aspartate, added sugar, alcohol, caffeine, gluten, glutamate and capsaicin to name a few.
Even beyond consumed foods, drinks and ingredients/chemicals are other factors that must be considered that may complicate identifying the true trigger of your headache. These factors include:
Foods And Drinks To Avoid If You Have Vestibular Disorders
Drinks can mess up the fluid balance, but this doesnât mean that you should avoid fluids in order to lower their level in the body. It doesnât work that way. Water, for example, if taken in large amount will not affect significantly body fluids level. You should avoid the fluids that cause âthe pileupâ of the water in the body. Beverages with a high concentration of sugar or salt are the ones that you should skip. If you want to be sure you are taking a right kind of drink, take those with no caloric value and do not sweeten them .
Sodium intake may be a problem. To put it in simple words, sodium acts like a chemical sponge, when it comes to water retention and an increase of body fluids. Limiting the sodium intake to lower than 2,3 grams/ day is an FDA recommendation for staying healthy. A potassium salt is a good alternative to a traditional salt since it’s not retaining water as much as sodium .
Alcohol is a big no-no! Alcohol may cause dehydration, and its metabolites are toxic to a brain and inner ear. Even in healthy individuals, alcohol can cause vertigo and in those suffering from a vestibular disorder, it can trigger really unpleasant episodes of vertigo with nausea, vomiting, headache, even migraine attacks.
Caffeine is to be avoided. Because of its diuretic effect, too much of it can push you in the state of dehydration. On top of all, it can worsen tinnitus .
- Fried food,
- Processed meat,
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What Can I Eat To Beat Migraines
A migraine is akin to someone bashing you on the side of the head with a
brick whilst giant butterflies dance in your stomach and a road drill
operates six inches away from you ear. So – my sympathies, and I hope I’ll
at least be able to help a little with some food suggestions.
Firstly you need to work out if you are one of a proportion of migraine
sufferers who are sensitive to dietary amines – substances with a chemical
similarity to adrenaline. Chocolate, cheese and red wine are the fabled
culprits, but the charity Migraine Action also list citrus fruits and
juices, alcohol, coffee, tea, pork, seafood, onions, Marmite, monosodium
glutamate, citric acid and aspartame as possible offenders.
Try taking all these foods out of your diet and if your migraines diminish
or cease, start to introduce trigger foods gradually, one every two days. A
migraine occurring within three to six hours is likely to be due to an offending
Eating starchy foods such as rice, potatoes, crackers or bread can prevent a
threatened attack by raising blood sugar. In fact eating regularly and not
skipping meals is one of the most useful things you can do to prevent
migraines. One study involving more than 20,000 migraine sufferers found
that fasting for longer than five hours between meals or 13 hours overnight was
a precipitating factor for over two thirds of sufferers.
Coffee or other caffeine-containing drinks are a trigger for some migraine
calcium and vitamin D
Does Caffeine Cause Or Treat Migraines
Caffeine can be confusing to people with migraines. On the one hand, people report caffeine to be a common migraine trigger, and daily drinkers of coffee are more likely to have chronic migraines than people who dont consume caffeine regularly.
On the other hand, caffeine has long been used in combination with aspirin and acetaminophen to effectively treat all kinds of headaches including migraines.
What experts believe is that it may not be the caffeine itself that triggers migraines, but rather the caffeine withdrawal. However, not all coffee drinkers will get withdrawal symptoms. So if you are a regular coffee drinker who also gets migraines, make sure you are consistent with when you drink your daily cup. And if you are looking to cut back on your caffeine consumption, try to do it gradually over the course of a week.
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How To Tell If A Certain Food Is Triggering A Migraine
Its important to note that a great range of factors can set off migraines, and what youre eating or drinking may not always be the culprit. Often recommended for migraine management is keeping a migraine diary to track what may be setting off attacks. This means recording:
- When attacks are happening
- Your levels of stress
- Exposure to bright lighting, screens, or other stimuli
If you suspect a particular food and drink is triggering your migraines, consider that other factors, such as dehydration, stress, hormonal changes, and sleep disruptions, can always be factors. So how can you tell? Heres a breakdown:
- Track the timing: Drinks or foods are considered triggers when they set off an attack within 12 to 24 hours of consumption. The onset of attack can be as quick as 20 minutes.
- Elimination: If you suspect a food item to be a trigger, avoid it for four weeks and see how your migraines are. If theres no change, then likely it isnt one.
- A focused approach: Be careful when eliminating foods or drinks from your diet it actually may be worse to avoid all of your triggers at the same time. Try one at a time and go from there.
- Special considerations: The elimination of foods from the diet should not be attempted in children or if youre pregnant without professional medical advice.
Best & Easily Available Foods To Eat When You Have Migraine
Although, I dont want anybody to come and search for migraine problems. Because I wish everyone a healthier life. But, I can understand that you have visited my site, so there must be someone who is facing this problem. So, in this article, I will let you know the various foods to eat when you have migraine.
Dont worry buddy! I am there for you to help in getting rid of the migraine problem once and for all. First of all, we will start with what the Migraine is and what are its symptoms?
Apart from Foods to Eat When You Have Migraine, I have one another incredible product which can give you an instant relief from your Migraine headache. To know more about the product, click here.
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With So Many Complicating Factors Whats The Best Approach To Reduce My Chance Of Getting A Headache
Being aware of foods, drinks and most importantly, the ingredients and chemicals that have been reported as headache triggers can be a helpful tool, a good starting point. Keep in mind that headache triggers vary from person to person. Also understand that pinpointing a headache trigger goes far beyond food/drink products that may have been consumed in the hours or even days before the headache started. So many other factors influence the occurrence of a headache.
So then, what can you do to lower your chance of headache? The best approach may be to begin to control known influencers of headache. A family history of headaches is something you cannot control. However, getting a good nights sleep, not skipping meals, drinking enough water to stay hydrated, and exercising regularly are some of the other things you can control.
As far as foods, drinks, and ingredients are concerned, it certainly doesnt hurt to try to figure out if one or more food items might be triggering your headache. Eliminate one item at a time over weeks or months and record this information in a headache diary. Only cut out a food if you have a high suspicion it causes headaches, otherwise you might remove foods you enjoy! In this diary, also track other factors that occurred within 24 hours of the headache . With all of this information in hand, you can begin to sort out and discover for yourself the factors that provoke your headache.
When To Seek Professional Help
Even if youve had migraines before, certain cases prompt emergency help. Seek immediate medical attention if:
- The headache hurts worse than any youve had before.
- The attack causes difficulty talking, coordinating movements, and/or visual disturbances.
- You lose your balance.
- The headache sets on rapidly.
As you live with migraines and manage them, and especially if youre taking medications, you should call your doctor in the following cases:
- Theres a change in the pattern of your attacks your headaches are getting worse.
- Your medications are no longer effective in preventing or managing migraines.
- The side effects of your medications are debilitating.
- You are taking pain medications three or more times a week.
- The headaches get much worse when you are leaning over or lying down.
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How Your Diet Affects Migraines: Foods To Avoid Foods To Eat
Millions of people worldwide experience migraines.
While the role of diet in migraines is controversial, several studies suggest that certain foods may bring them on in some people.
This article discusses the potential role of dietary migraine triggers, as well as supplements that may reduce migraine frequency and symptoms.
Did You Know That Certain Foods Can Trigger A Migraine Heres A List Of What You Should And Shouldnt Eat During An Attack
If you suffer from frequent migraines, you know all too well how excruciating the pain is. Some people describe it as a feeling of one side of their brain being hammered constantly. Some people say they feel like they are being poked with a million needles. A migraine is defined as a headache of varying intensity, accompanied by nausea and extreme sensitivity to light and sound.
According to Migrainetrust, migraines are the third most common disease in the world, after stress, where the prevalence of the condition is estimated to be 14.75%. Several factors such as loud noise, bright lights, hectic lifestyle. stress, heat, etc. are known to be triggers for people. But did you know that certain foods aside from conditions like stress, depression, and anxiety, can also be potential triggers? Heres what you should and should not eat during an attack.
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Foods You Should Consume During An Attack
While there are certain food items that you should avoid, there are some foods that can reduce your migraine. Heres a list:
On a side note, you should also consume lots of water during a headache as it helps with dehydration and helps the body calm down.
So now that you know what to eat and what not to eat during a migraine attack, are you all set? We hope so!
Disclaimer: This is not medical advice but suggested techniques that you can try. If none of these seem to work, you may need an advanced form of treatment.
What If I Need To Lose Weight
Its tempting to save on calories by skipping meals. In fact it is less difficult to diet, if you have small meals, frequently compared with larger meals, infrequently.
Cutting down on fat in the diet actually helps migraine. A low fat diet is a good way to lose weight.
People with migraine should avoid unusual or trendy diets that rely on unnatural food combinations e.g. zero carbohydrates, or combinations of a small number of foods .
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What Are The Stages Of Migraine
- Prodrome: Two or three days before you get a Migraine, you can get warned by subtle changes such as constipation, intense mood swings, food cravings, neck stiffness, frequent urination, increase in thirst and frequent yawning.
- Aura: This usually occurs during or before a Migraine. They usually have signs such as zigzag vision, wavy or light vision and flashes of light. Sometimes, aura can also be characterized by speech disturbances. These symptoms can last for 20 to 60 minutes at a stretch.
- Attack: In this stage the Migraine usually lasts from 4 to 72 hours if it isnt treated. The frequency of the occurrence of the headache can vary from person to person. In this stage, you might experience pain on both or just one side of your head, pulsing pain, sensitivity to light, nausea, vomiting and fainting.
- Post drome: This is known as the final stage of a Migraine. Many people feel washed out and drained. People can also experience confusion, moodiness, dizziness, weakness and sensitivity to light and sound.
Foods To Eat When You Have Migraine
If you are having migraine problem or severe headaches, painkillers are not the only way to treat it. And Painkillers have various side effects too. So, I would help you with natural and nutritional supplements that can help to relieve the pain. And it is essential to include a variety of nutrient-dense foods into your diet, especially foods that are rich in magnesium, omega-3 fatty acids, and vitamin B2. You should also be drinking lots of water and stay hydrated the entire day.
Here are some beneficial food options for you:
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What Might Make Symptoms Worse
Dont dump all potential food triggers at once. Not only can you be missing out on important nutrients, but youll be unable to decipher which food is a potential trigger.
Dont get dehydrated. Dehydration can be a big trigger for headaches. Flavored drinks and iced tea can hydrate, but they can also contain caffeine. Stick to plain herbal tea, water or add just a splash of an electrolyte-rich sports drink to water for some flavor.
Dont skip meals. For both tension and migraine headaches, not eating regularly can contribute to onset. Eating meals and snacks at nearly the same times every day keeps the blood sugar at a more stable level to nourish the brain. Skipping meals causes the body stress. And stress in any form, from physical to mental is often a factor in headaches. Eating six smaller meals throughout the day can help.
Dont get a lot of calcium without getting plenty of magnesium. If you eat a lot of dairy foods or take calcium supplements, make sure youre getting enough magnesium too, as these minerals work together in the body. Often I see patients whose intake of calcium, especially supplemental, is creating a conditional imbalance with magnesium which can contribute to headaches, explains Koff.
Serena Ball, MS, RD is a registered dietitian nutritionist, food writer, and mom of four children. She blogs at TeaspoonOfSpice.com and is the author of the best-selling The 30-Minute Mediterranean Diet Cookbook. Follow her on Twitter and Instagram.
What To Eat In Migraine
Food plays a major role in controlling the symptoms of migraines. Some of the eatables that should be preferred in such conditions include food items rich in minerals, vitamins, and fatty acids. Those include:
- Food rich in magnesium content such as avocado, tuna, and green, and leafy vegetables.
- Fishes such as salmon and sardines, seeds and legumes which are omega-3 fatty acid sources.
- Some ketogenic eatables include low carbohydrate foods as well as foods rich in fat content.
- Food items including white bread, saltine crackers, and pears which are bland, may also work well.
- Fresh fruits and vegetables.
- Chicken, beef, fish, pork, and turkey.
- Seeds such as sesame, pumpkin, and poppy seeds.
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But You Don’t Look Sick
What NOT to say to someone with migraine.
1) But you dont look sick
Those with migraine spend an enormous amount of energy trying to fit in and look as normal as possible. In one sense this it may seem like a compliment but usually it comes across as a condescending lack of empathy and judgment of the chronically ill. As if the disease isnt real unless you can see it. People with chronic migraine endure more stigma than epilepsy for this reason.
Foods Rich In Magnesium
A low level of magnesium makes the brain more sensitive to migraine triggers. Indeed, it seems that half of the people with migraines are magnesium deficient. So this deficiency could be the cause of your headache. Enough magnesium is never wrong anyway. For example, it relaxes muscles and nerves and increases your resistance to stress, which can be extra beneficial for people with migraines. Daily 600 mg of magnesium already seems to reduce the risk of an attack.
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