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What To Eat After A Migraine

With So Many Complicating Factors Whats The Best Approach To Reduce My Chance Of Getting A Headache

Got migraines? These are the foods to eat (and avoid) | Your Morning

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.

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Is There A Link Between Migraines And Food

It’s known that food can trigger a migraine in some people, but science hasnt totally figured out the mechanism of how or why that happens. And it can be super-hard to suss out exactly what foods are causing your problem, or if food is even a factor.

One reason why it can be hard to figure out what your triggers are: The same food wont always bring on a migraine and how much of it you eat and even the timing of when you chow it down can have an impact. Also, the headache may develop hours after you eat, making it even more difficult to pinpoint the trigger. Another thing that can complicate your detective work is that a migraine may be triggered by multiple factors including the weather, stress, exercise, whether youre dehydrated, and more including how these things interplay with each other. And your genetic makeup can play a role as well.

Trying to figure out if there is a food trigger can be very daunting, says Lauren R. Natbony, M.D., neurologist and headache specialist at the Icahn School of Medicine at Mount Sinai. Migraine patients are told to avoid a whole slew of foods however, not all of those foods will trigger a migraine attack in every person with migraine.

Best Foods For Headaches

Water

So its not technically a food, but theres a reason water tastes so good when youre not feeling your best. Dehydration is one of the leading causes of headaches in general, so it makes sense that getting your eight glasses a day may help. In one study looking at water intake and headache incidence, water was significantly associated with a reduction in headache intensity and duration.

Another study found that 47 percent of headaches were improved simply by drinking up, compared with 25 percent of sufferers in a control group who did not. We suggest carrying a full bottle of water around and listening to your body for those early signs of thirst before it gets to an extreme.

You can also help meet your hydration needs by fitting plenty of fruits and veggies with a high water content into your diet. Cucumbers, spinach, watermelon, and berries can all help quench your thirst and supply a range of important vitamins and minerals to keep headaches at bay, says Josh Axe, DNM, DC, CNS, and author of Eat Dirt.

Low-Sodium Foods

While research on salt and headache incidence is in its infancy, one study analyzing the effect of a low-sodium diet found that the likelihood of having a headache was lower when consuming less salt. One easy way to cut back? Avoid those processed foods and meats, which are also rich in those potentially problematic nitrates.

Leafy Greens

Almonds

Milk

Small Amounts of Coffee

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What We Know About Chocolate And Migraine

Chocolate is NOT a proven Migraine food trigger! Although chocolate is a commonly reported trigger, studies have not been able to show that chocolate consistently triggers attacks.

In fact, it actually may be healthy to eat in moderation. If you are getting a craving for chocolate, it may be a sign that a Migraine attack is already on its way.

However, if chocolate is a trigger for you, be sure to avoid it.

Quick And Easy Migraine Diet Tips To Reduce Pain

Causes of Headache after Eating

A migraine can be an intense event that can ruin a whole day or even a week. It can be a chronic condition that you have to manage for most of your life, too. Throbbing pain in the head is the classic symptom of this disorder, but it is also known to be accompanied by vomiting, nausea, and sensitivity to light and sound. So it is easy to assume;that if you do get migraines, you want to make sure you minimize them as much as possible. A migraine diet can help.

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How To Identify Migraine Food Triggers

Not everyone has the same Migraine food triggers. Triggers can also be additive, meaning: a specific food may push you over the threshold into an attack only when youre exposed to other triggers at the same time, like poor sleep or extra stress.

To identify your personal food triggers, use a headache diary or app, such as Migraine Buddy or N-1 Headache , for 60-90 days.

Foods To Avoid When You Have A Migraine

I can understand that it is tough to live with the condition of pain sensation during the day due to migraine headaches. So, along with following the list of foods to eat when you have Migraine, you should also avoid foods that triggers migraine headaches.

Imagine this, you are planning for an important event at work tomorrow, and tonight, you experience a migraine attack, which can stop you from preparing for the event next day!

So, a migraine headache can prove to be quite an annoyance and come in the way of your daily life and productivity. Migraine is one of the most common ailments faced by people of both sexes. When a person experiences intense headaches, accompanied by sensitivity to light and sound, it is usually a migraine. Although the exact cause of a migraine headache is not known, there are many factors like stress, food habits, hormonal imbalances, etc., which can trigger a migraine attack. So, here are a few common foods that you should avoid or not eat when you have a migraine.

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How Are Migraines Diagnosed

To diagnose a migraine, your healthcare provider will get a thorough medical history, not just your history of headaches but your familys, too. Also, theyll want to establish a history of your migraine-related symptoms, likely asking you to:

  • Describe your headache symptoms. How severe are they?
  • Remember when you get them. During your period, for example?
  • Describe the type and location of your pain. Is the pain pounding? Pulsing? Throbbing?
  • Remember if anything makes your headache better or worse.
  • Tell how often you get migraine headaches.
  • Talk about the activities, foods, stressors or the situations that may have brought on the migraine.
  • Discuss what medications you take to relieve the pain and how often you take them.
  • Tell how you felt before, during and after the headache.
  • Remember if anyone in your family gets migraine headaches.

Your healthcare provider may also order blood tests and imaging tests to make sure there are no other causes for your headache. An electroencephalogram may be ordered to rule out seizures.

Avoiding Certain Foods May Help Prevent Attacks And Reduce Symptoms

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Dietary migraine triggers are very common. Some people notice migraines within a few minutes or up to several hours after consuming certain foods or drinks. While you may not have migraines in response to every single one of the known dietary migraine triggers, it is a good idea to become familiar with the most common migraine-inducing foods and to be on the lookout for migraine symptoms after eating them.

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Discover 11 Foods That Can Help Migraines Go Away

Below are a few of the best foods to try to see if they positively impact your migraines. The first few are all rich in magnesium, a nutrient that seems to play a role in migraines.

Magnesium supplements are common treatments for migraine. The science behind this practice is that the ongoing pain of migraine causes neurons in the brain to become more active and more sensitive than normal, and that this hypersensitivity plays a big role in the chronification of migraine .

Magnesium is a gate-keeper to these neurons. When it is found in abundance, it keeps the gates closed and prevents the neurons from becoming more active or more sensitive. When it is depleted, the gates open and ions or chemicals can alter the physiological properties of the neurons involved in the generation of migraine headache.

How Sugar Affects Migraine

Ever feel like those sugary, yet delicious, desserts are causing you Migraine pain? Unfortunately, for some people, excessive sugar intake or low blood sugar can trigger their Migraine.

If you are prone to sugar crashes or have them regularly, there may be something you can do about it. Be sure to eat good high protein and fiber meals throughout the day and eat often. Foods high in carbohydrates and sugars tend to lead to a blood sugar crash that can trigger an attack.

It’s known as reactive hypoglycemia, and it’s one of the least-known migraine triggers.

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Here Are Some Better Choices For The Recovery Phase:

1. Homemade Egg Drop Soup. Just gently stir in a beaten egg into simmering broth, and garnish with herbs! Avoid take-out soup that often contains Monosodium Glutamate , a neurotoxin that is a common migraine trigger.

2. Bone Broth With Sea Salt. Simple and replenishing! This can be purchased or easily made at home.

3. Pho Noodle Soup. This nourishing comfort food always sounds good when I dont feel well!

4. Ginger Tea. Ginger acts as a natural anti-inflammatory and calms an upset stomach.

5. Oatmeal With Blackberries. Keep frozen blackberries on hand to be ready when you need a gentle meal.

6. Mashed Potatoes with Butter. Plain and simple! Sweet potatoes or squash are great, too.

7. Rice With Fried Egg. This is bland but filling perfect for an upset stomach.

8. Banana. Assuming bananas arent a trigger for you, they can be a great recovery food.

9. Tofu And Plantain. Cook in coconut oil with a sprinkle of salt.

10. Plantain Chips. High in magnesium and easy to snack on, these are a good replacement for crackers or graham crackers if you want something starchy and plain.

11. Coconut Water. This is a healthier and more nutrient-rich choice than soda or sports drinks.

12. Stevia Sweetened Electrolyte Replenisher. I like a brand called Ultima to get rehydrated.

I hope some of my suggestions help you recover quicker and get back to enjoying life. Many are easy to keep on hand and quick to whip up, even when you arent feeling great.;

Does Food Really Trigger Migraines

Get headaches? 5 things to eat or avoid

Of course, the relationship between food and migraine isnât clear-cut, and unfortunately, no single factor can be directly tied to your attacks. That said, there’s scientific evidence that suggests migraines may be triggered by certain foods. Additionally, 27% of those who experience migraines believe that particular foods are personally triggering.

According to Dr. Sara Crystal, clinical neurologist and Cove Medical Director, certain foods and additives are more likely to trigger headaches in a higher percentage of migraineurs, but even among individuals, other factors like stress, hormonal changes, and lack of sleep can increase the likelihood of an attack after consuming a known trigger.

So, without further ado, hereâs a list of the most common food triggers for migraine sufferers, in no particular order.

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Limit Exposure To Bright Lights

If you experience light sensitivity as a symptom of migraine, consider limiting your exposure to computer screens and other sources of bright light while you recover.

If you need to use a computer for work, school, or other responsibilities, it might help to adjust the monitor settings to reduce the brightness or increase the refresh rate. It might also help to take regular breaks to give your eyes and mind a rest.

When you wrap up your responsibilities for the day, consider going for a gentle walk, taking a bath, or enjoying other restful activities. Unwinding in front of your television, computer, tablet, or phone screen might make lingering symptoms worse.

  • Get enough sleep. Most adults need 7 to 9 hours of sleep each day.
  • Drink plenty of water and other fluids to help hydrate your body. This is especially important if youve vomited during an episode of migraine.
  • Eat nutrient-rich foods, including a wide variety of fruits, vegetables, whole grains, and lean sources of protein. If youre feeling nauseous, it might help to stick to bland foods for a day or two.

For some people, certain foods seem to trigger migraine symptoms. For example, common triggers include alcohol, caffeinated beverages, smoked meats, and aged cheeses.

Aspartame and monosodium glutamate may also trigger symptoms in some cases. Try to avoid anything that triggers your symptoms.

What Foods Can Help Prevent Migraines

Eating a healthful diet can help prevent migraines. A healthful diet should consist of fresh foods, including fruits, vegetables, whole grains, and lean proteins.

Fresh foods are less likely to have added food preservatives, such as monosodium glutamate . Preservatives can trigger migraines in some people, so avoiding foods that contain them can help.

The Association of Migraine Disorders have created a list of migraine safe foods to guide a persons food choices. These foods generally do not contain preservatives, yeasts, flavorings, and other substances that are potential migraine triggers, such as nitrites and phenylalanine.

Below, we look at which foods to eat and avoid within a range of food groups:

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Foods That Help Migraines Go Away: What To Eat And What To Skip

Many people with migraine, especially those who have suffered from debilitating headaches for many years, come to believe that certain foods and drinks can trigger their attacks.

While most common on their lists are chocolate, cheese, and coffee, most clinical studies found none of the so-called food triggers to be consistent and reliable, meaning that even these foods or drinks do not trigger migraine attacks every time they are consumed. On the other hand, foods/drinks that help with migraine can sometimes stop an oncoming attack or abort an acute one, but sometimes they dont.

Because of this general lack of consistency, the relationship between migraine and certain foods is not considered hard-core science. Nevertheless, you may find it helpful to know what millions of migraine patients find helpful for them.

You know some foods are healthy in abundance, and some are best kept to a minimum. But for many people with migraine, eating healthy is more complicated. Some foods help prevent or reduce the length and intensity of migraines, while others can trigger severe migraines. Read on to learn which foods to skip and which foods might even help migraines go away.

You Already Avoid Migraine Food Triggers But What About The Food You Do Eat Consider Adding Some Of These Foods That Help Migraines To Your Healthy Diet

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You can’t change your genes, but you can control what foods and drinks fuel your day. Just as some foods can trigger Migraine attacks, other foods can help protect you from or heal after attacks. Some research suggests that adding specific foods that help Migraine to build up your defenses.

That’s because certain vitamins and minerals play important roles in controlling inflammation, modulating blood pressure, and maintaining homeostasis.

As nutritionist Joy Bauer says, “Food is never going to be the cure-all, but there are compounds in foods antioxidants and anti-inflammatories and vitamins and minerals that really do have potent effects.”

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Reducing The Risk Of Migraine Hangover

Migraine hangovers can be reduced, or better managed, by maintaining good headache hygiene. When consistently practiced, these preventative measures can reduce the severity and length of a migraine hangover.

Stay well hydrated throughout all four phases of a migraine. While it can seem daunting, getting out of bed, stretching or very light activities can help the healing process. Avoiding factors which exacerbate the symptoms is important, and avoiding overstimulation may hasten the pace of recovery.

Caffeine during the prodrome phase can have a positive effect for some people, but others find it makes their symptoms worse. Many find comfort food, ice packs, heating pads, massages and additional rest helps to soothe their migraine hangover. Ignoring or pushing through the effects of the postdrome phase doesnt give the body necessary time to recover, and can increase the risk of having another attack. Take it easy and rest during this time.

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