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What To Eat During Migraine

Best Foods For Headaches

Is it normal to get migraine headaches during pregnancy, and what should I do about them?


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



Small Amounts of Coffee

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:

Bananas Give You Energy When You Need It

Looking for something quick and easy that could help stave off a migraine attack or an episode of hypoglycemia, which could lead to a headache? Reach for a banana rather than highly processed foods like granola bars or candy, suggests Brown.

Bananas are a great food for quick energy recovery, and theyre high in magnesium, which can be helpful when people have headaches, she says.

Bananas are about 74 percent water, so there are hydration benefits as well, Brown says.

Also Check: Aspartame Causes Headaches

Herbal Teas Have Multiple Headache Benefits

Tea can help with overall hydration, which in itself can prevent or relieve a headache, and depending on the type of tea, there are other benefits as well, according to Brown.

Peppermint can be effective in relieving sinus pressure, says Brown. Sinus congestion and pressure are common symptoms of a sinus headache, brought on by inflammation and swelling of the sinuses, according to the American Migraine Foundation.

Peppermint oil is used as an essential oil for headache or migraine. You could put peppermint oil or fresh peppermint in a cup of hot water and inhale the steam and also drink the liquid, says Brown.

A study published in 2019 in the International Journal of Preventive Medicine found that a drop of diluted peppermint oil dripped into the nose was effective in decreasing the intensity of headaches caused by migraine in about 42 percent of participants who tried it.

There is some evidence that ginger tea can help with a tension headache, according to Brown.

Also, a study published in Phytotherapy Research found that drinking a half teaspoon of powdered ginger in warm water helped reduce migraine severity.

The Triggers Of A Migraine

  • A very stressful day.
  • Changes in your sleep cycle.
  • Fasting in the morning.
  • Exposure to the sun for a long time.
  • Menstruations as well as the use of birth control pills.
  • Certain foods such as cocoa and dairy products, especially those containing tyramine .
  • Very bright lights, strong smells, screeching sounds and noise.

Recommended Reading: Indica Or Sativa For Migraines

Worst Foods For Headaches


I know. I know. Thanks, Captain Obvious. But its too common not to put on the list. Headaches from alcohol tend to creep up either immediately or in the form of the dreaded hangover the next day. In fact, people who get migraines may experience a headache after only a single small drink.

Interestingly, research suggests that migraine sufferers tend to drink less alcohol than their headache-free counterparts, likely because of the risk of an attack. What remains less clear is if its the alcohol or some other component of a drink that triggers it. Tyramine, phenylethylamine, histamine, sulfites, and flavonoid phenols are commonly found in our favorite drinks and have all been suspected as a potential cause of migraines. In fact, its not uncommon for studies to suggest an increase in migraine episodes following a glass of sulfite- and histamine-filled red wine.

Want to cut back on the chance of an attack? For one, drink moderately . No weekend benders for you! And two, choose a light colored drink like gin or vodka over red wine or dark liquors, which tend to have lower amounts of headache-inducing histamine and sulfites.

Excessive Coffee

Ah yes, take away the morning Joe and get ready for a real pounder. One Norwegian study found that individuals with the highest intake of caffeine were 10 percent more likely to get headaches and migraines. Other population-based studies have concurred, citing a greater prevalence of headaches with excessive levels of consumption.

Headache And High Blood Pressure

If you know you have been experiencing higher-than-normal blood pressure, you should take major headaches seriously. A headache associated with high blood pressure is a strong indicator of preeclampsia. This can put both you and your unborn baby at risk .

Preeclampsia usually begins after 20 weeks of pregnancy and can be carefully controlled by your physician. Some tests can be conducted to confirm whether or not you have this complication.

Other symptoms of preeclampsia include blurred vision, blind spots, or dizziness. Any combination of these with headaches can be concerning.

Also Check: Does Excedrin Migraine Work For Cramps

Stay Hydrated Before During And After A Workout

People who get migraine attacks regularly can experience an episode if theyre dehydrated especially while theyre exercising, Gaz says. It takes roughly 64 to 80 ounces of fluid to replace the water we lose in our bodies over the course of 24 hours, he says, noting that even more fluid is needed if you regularly exercise and live in a warmer climate.

RELATED: 12 Science-Backed Ways to Help You Avoid Dehydration

Instead Of: Products With Wheat Flour

Symptoms and Stages Of A Migraine

For some people with migraine, wheat-based foods may trigger or worsen migraine headaches. Wheat can also cause gastrointestinal problems for those who are sensitive to it. Thats the last thing you want if one of your migraine symptoms is nausea.

Try: Rice- or oat-based products

Gluten-free foods have come a long way in the last decade. Gone are the crumbly breads, hard crackers, mushy pastas, and dry muffins of the past. Rice-based pastas are especially well-tolerated for those with migraine, potentially due to the high magnesium and niacin content. Brown rice is also a staple part of the elimination diet that is often suggested to migraine sufferers in order to diagnose triggers.

Oat flour and oats in general are also an excellent, mild food for upset stomachs that can come with migraines. A migraine diet that includes oats for breakfast is a great start to the day.

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How Else Can Migraine Be Treated

Some over-the-counter headache medications can help with the pain, such as Tylenol or Excedrin . If your migraine attacks are more severe or frequent, your doctor may prescribe medications or other treatments for you.

For relief without pills, your doctor may suggest trying Botox injections or using a neuromodulation device like the Cefaly Dual.

Resting in a dark, quiet room helps some people. For extra help, a cold compress on the head can have a numbing effect. There are also natural remedies you can try, including supplements like:

How Do Triggers Work

An easy way to think of a trigger is like a light switch. When it’s flipped on, that starts a process of activity in your brain that can end in pain and other migraine symptoms.

But it’s not as simple as cause-and-effect. Something that triggers a migraine one day may not have the same effect on another. You’re probably more likely to get a migraine if more than one of your triggers is present.

Triggers vary from person to person. But most are related to some kind of stress, whether it’s:

  • Physical, such as dehydration, sleep loss, or hormone changes

Also Check: How To Get A Migraine To Go Away

Implementing A Migraine Diet

When browsing the shelves of the grocery store, you need to be thinking real deal all the way. With this in mind, you may ask yourself what real means? Well for starters, it is suggested that you leave the items with preservatives or artificial flavorings behind.

If it is whole and natural, this can work in better stead for your migraine diet. Admittedly, the thought of standing in the aisle, reading the ingredients for each purchase can sound a bit heavy. However, it will be worth it eventually and before long you will get a feel for choosing the correct food straight away.

During a migraine itself, nausea, dizziness and sensory sensitivity is an awful, uncomfortable pain for anyone to have to endure. Sometimes, nausea can be helped by snacking on something like a slice of toast or plain crackers their lack of taste can help to counter your nausea.

Why Am I Craving Chocolate

Foods for migraine: Prevention, triggers, and relief

Eating chocolate releases endorphins and serotonin, which regulate your mood and balance neuromediators, encouraging relaxation. After getting used to this positive reaction to chocolate, your body starts to crave it. It intensifies during your period because of hormonal shifts and the loss of blood and nutrients.;

Consider swapping that chocolate bar with a serving of sliced fruit. If that doesnt seem realistic, then opt for dark chocolate with less sugar when you really want to indulge.

Recommended Reading: Does Flonase Help With Migraines

Foods You Should Eat To Stop Or Prevent Migraines And Headaches Naturally

Migraine is a common ailment that affects hundreds of millions of people worldwide. Its can effects can be debilitating. Sufferers often have to stop their normal activities because of it and conventional medicine often does not work. However, by integrating certain foods into your diet, you can prevent or even stop these terrible episodes. To do this, Scientific Origin has identified the foods that have been proven to work effectively against headaches and migraines.

  • Video Summary
  • What Foods Are Good For Headache Relief

    People ask how to cure migraines permanently. Unfortunately, and essentially because medical researchers have not yet pinpointed the specific cause of migraine headaches, there is no permanent cure. However, they have identified specific nutritional vitamins, minerals, and other elements that can bring headache relief from migraines and other types of headaches.

    Though instant migraine relief is difficult to achieve, some foods can work rapidly, like ginger and nuts. Following are some foods that fight migraines, tension headaches, cluster headaches, caffeine headaches, and headaches in general.

    Also Check: How Can I Get Rid Of A Bad Migraine

    How To Stop A Migraine In Seconds With One 100% Natural Ingredient

    Migraines, undoubtedly, an excruciating headache that has become quite normal nowadays among middle-aged people along with teenagers. The pain sensation because of a migraine is as real as if it is happening due to some physical injury to the body. Bad migraine headaches can not just ruin your entire day but can have a significant impact on your work along with overall health.

    Therefore, it is crucial to take serious measures in the initial phases of a migraine to cure the pain sensation and decrease the frequency. Apart from foods to eat when you have Migraine, there are numerous natural home remedies available that claim to treat the headaches triggered due to a migraine.

    Among all the remedies, the salt is an excellent ingredient to deal with a migraine at home and you will get the desired result in no time. When you depend on a salt remedy to deal with migraine headaches, then make sure you use Himalayan crystal salt. The salt is a rich source of 84 nutrients and a bunch of around 118 elements that are recognized by the modern science.

    The use of salt to cure migraine headaches gives you many other health benefits. It will help to increase the energy level of the body as well as restore the alkaline environment of the body. Additionally, it maintains a balance of serotonin level within our bloodstream as well as makes the immune system more powerful. Also, it is very beneficial to balance the electrolyte in our body due to a high level of nutrient content.

    Trigger Foods To Avoid

    Is it normal to have headaches during pregnancy?

    When putting together your migraine diet, research shows that there are a few things you should consider to be a potential risk for triggering your symptoms. Some of them will probably come as a bit of a shock.

    In the fruit family specifically, you may want to keep an eye out for:

    • Bananas
    • Raspberries
    • Plums

    If like most, you were shocked to see fruit on the list, you are not alone. The problem with the fruit in the list above is the fact that they may contain pollen and other allergen compounds. These items cause histamine, one such organic compound, to be released, which can result in you getting a migraine after eating them.

    Like most things that nutrition-related, different foods may cause some people to have migraines and not others. Weve found a few common ones which have been known to trigger symptoms in people including:

    • Alcohol
    • Cured meat
    • Preservatives for your food e.g. MSG, artificial sweeteners, nitrates and nitrites
    • Smoked fish
    • Nuts

    Also Check: Which Magnesium Is Best For Migraines

    Tips To Ease Migraine Pain

    Even if you avoid your triggers and practice healthy habits, you may still experience migraines. Here are some home remedies that might bring relief.

    Thinkstock ; Shutterstock

    You take prevention medication and steer clear of your known triggers but still, youre hit with a migraine. Sometimes you cant avoid it. So, what can you to do relieve the pain?

    Once an attack begins, you can take medication to help ease pain, says an associate professor of neurology at the University of Maryland Medical Center in Baltimore. And beyond taking migraine medication, you may want to give a few home remedies a try.

    There arent a lot of studies to show they are definitively effective, Dr. Good says, but many of her patients do say they help.

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    Monitoring Your Eating Habits

    We all have those days of unexpected interruptions and errands to run where you dont get a moment to stop and take a lunch break. However, missing meals can cause the glucose levels in your bloodstream to drop which may result in a pounding headache emerging.

    To help this process, we would recommend better meal planning where you can. However, we realize that this is not always possible. As such, it may be an idea to rather eat a few smaller meals in a day in order to keep your blood sugar levels steady and avoid the dreaded migraine.

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    What Is The Prognosis For People With Migraines

    Migraines are unique to each individual. Likewise, how migraines are managed is also unique. The best outcomes are usually achieved by learning and avoiding personal migraine triggers, managing symptoms, practicing preventive methods, following the advice of your healthcare provider and reporting any significant changes as soon as they occur.

    Pack A Migraine Emergency Kit

    Migraine Headache Recipes: Chicken and Sweet Potato ...

    Now I keep a Migraine Kit that includes two instant cold packs that I can carry on a plane or slip in a day pack, perfect for emergency migraine treatment on the go. They last twice as long as ordinary ice packs, too.

    I also keep earplugs, an eye mask, lavender essential oils, my meds, and ginger candies in my kit. Ginger helps calm my stomach and lavender helps calm the rest of me.

    One note about the use of caffeine in beverages, chocolate, or Excedrin Migraine. If your Migraine attack was triggered by dehydration then coffee, tea, and soda will make it worse, not better. Further, the caffeine and Excedrin Migraine puts you at risk for a rebound cycle that will produce the same symptoms 8-24 hours later.

    Its best to stick with plain water when treating an attack. Or choose a drink that will soothe your stomach, like peppermint tea.

    How to get rid of a Migraine fast? Try to CHILL before you pop a pill.

    Remember these 5 tips for instant Migraine relief, and youll be feeling better in no time: cold, heat, inhale, liquid, and lights off. Replace panic with CHILL,

    Also Check: What Are Some Migraine Medications

    How To Do An Elimination Diet

    If you suspect that certain foods or drinks trigger your migraine, an elimination diet could help. You’ll cut out foods and drinks that can trigger migraines and then slowly add them back. If your migraine symptoms return, it may be a sign that it’s because of a certain food.

    Talk to your doctor before giving it a try. You’ll want to make sure that it’s safe for you and learn how to fine-tune the food plan for your needs.

    Go slow

    Donât cut out everything that might cause a headache at once. Thatâll only make it harder to figure out which ones affect you. Also, itâs a bad idea for children and pregnant women to restrict food.

    Instead, cut out one potential food trigger at a time. Keep track of how you feel over the next month. This should help you decide whether the food in question is a problem or if you can start eating it again.

    Keep a food journal

    A diary will help you keep track of your diet. If you get a migraine, don’t look only at what you ate that day. Go back as far as 3 days before.

    Sometimes, people crave the foods that will trigger their migraine. If you suspect a certain food or drink, remove it from your diet again for at least a month.

    Think about your medicines

    Don’t stop or change any of your medication doses until you get the go-ahead from your doctor.

    An elimination diet isn’t foolproof

    Since migraines have many triggers that arenât food or drink, keep in mind that the diet may not give you all the answers.


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