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
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.”
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.
What Is A Migraine
Migraines are characterized by repeated bouts of moderate to severe, usually one-sided, pounding headaches. These headaches are often accompanied by nausea and/or vomiting and worsen with physical exertion. There is also often a hypersensitivity to light and sound.
Although it is still unclear what the exact cause of migraines is, certain factors can play a role in the development of migraines. For example, people may be genetically predestined to get migraines. When migraines occur in the family, family members are significantly more at risk of getting migraines. Migraine is also a polygenetic disorder, which means that not one but several genes play a role.
Don’t Miss: How Common Are Visual Migraines
Broccoli May Help Prevent Menstrual Migraine
Changes in hormone levels can lead to headaches, especially for women with menstrual migraine or headaches, says Brown. Falling levels of estrogen, which occur just before menstruation begins, can trigger an attack, according to the Migraine Research Foundation.
Women who have this type of migraine would benefit from increasing their intake of cruciferous vegetables, because of their effects on estrogen, Brown says.
Cruciferous vegetables contain hormonally active compounds called phytoestrogens, which can have estrogenic, or estrogen-like, effects in humans or, conversely, antiestrogenic effects. Its thought that the antiestrogenic effects of some phytoestrogens may lower a womans risk of certain types of cancer by lowering her exposure to her own estrogen.
Some research, cited in a February 2021 review in Climacteric, indicates phytoestrogens improve bone mineral density and markers of cardiovascular risk in post-menopausal women effects that estrogen would be expected to have in premenopausal women.
Theres also some evidence that phytoestrogens help to prevent menstrual migraine attacks in premenopausal women, according to a review published in Neurological Sciences.
Broccoli, Brussels sprouts, bok choy those can all be very helpful if you include more of them in your diet, says Brown.
Can A Diet Affect The Symptoms Of Vertigo Dizziness Menieres Disease Or A Migraine
Each body organ, tissue, and a cell need nutrients to stay healthy. When it comes to a disease, each disease has its own dominant underlying pathological processes, such as inflammation, mechanical irritation because of the swelling, functional impairment, immune response, scarring and so on.
Food have the power to modulate all of those processes, to help tissue to repair and maintain the healthy environment in the body. Also, it has the power to speed up the mechanisms of disease, so the proper meal plan is one of the most important aspects of a healthy life.
Don’t Miss: Olfactory Aura Migraine
Amazing Tips For Migraine Headaches From Not Eating
I have such a bad migraine & I feel like shit but its probably from not eating and all the stress b
Developing symptoms from not eating a meal or simply having to wait longer for a meal is a bad sign. In nature, we would not survive if we developed a migraine after every fasting period.
This is a sign that our body is not reacting normally and we need to take proactive steps to recover our metabolism.
If our brain constantly needs carbohydrates to function, it has probably become very inefficient at producing energy and extremely efficient at absorbing energy.
This means it will be very easy for it to store energy as fat, but not very well equipped to use fat as energy.
Our brain can run on two fuel sources, carbohydrates and fats.
If we are constantly eating carbohydrate-rich meals then our brain doesnt have the chance to get efficient at breaking down and using fats for energy.
And over time, especially with lots of simple sugars, our brain can develop insulin resistance which prevents it from using the carbohydrates as well.
This is a recipe for our brain to break down and lack the energy it needs to function properly and for us to stay migraine free.
So how do we support the repair of this system?
Before we begin, see this graph of some of the biggest triggers for migraines based on a study and look at how high food and skipping meals are.
The easiest place to start is to include more healthy fats in your diet.
Begin An Elimination Diet
Whilst an allergy test is a nice scientific approach to identify problem foods, there may additional foods to have identified as migraine triggers yourself which are not on that list.
Its important to understand that the foods that show up in your food allergy test are not necessarily direct migraine trigger foods. The food blood allergy test simply shows you what your body is reacting to. Unfortunately, there is no simple blood test that allows you to discover all your migraine trigger foods. However, if you remove all the suspected foods you should begin to notice a difference within a few days.
Work with a dietician to identify your full list of potentially problematic foods. Once you have your full list. Begin an elimination diet.
An elimination diet is still the gold standard for uncovering true dietary causes of health issues. It may seem like a manual process but can be extremely effective.
An elimination diet will strip your diet down to only a very small number of safe foods for a temporary period of time. At this stage, you simply want to clear your body of anything that could be causing problems. Later during the elimination diet, you will reintroduce some of these foods one at a time.
This is where you need some kind of professional supervision because eliminating a large number of foods from your diet can lead to malnutrition and other issues if you are continually not getting enough nutrients from your diet.
Read Also: Do Daith Piercings Help With Migraines
A Few More Potential Trigger Foods
Even though weâd hate to take the fun out of even more of your favorite foods, we should let you know about these other potential trigger foods. According to the Cleveland Clinic, these foods are commonly reported as migraine triggers, but thereâs no scientific evidence that they really cause them, so donât clean out your fridge just yet. Instead, turn to a migraine tracker to see if any of these might be causing you pain.
- Chicken livers and other organ meats
- Dairy products like buttermilk, sour cream, and yogurt
- Dried fruits like dates, figs, and raisins
- Most beans including lima, fava, navy, pinto, garbanzo, lentils, and snow peas
- Pickled foods like olives, sauerkraut, and, of course, pickles
- Potato chips
- Some fresh fruits like ripe bananas, papaya, red plums, raspberries, kiwi, and pineapple
- Smoked or dried fish
- Tomato-based products
Instead Of: Ice Cream Or Frozen Yogurt
Nothing says summer like a big bowl full of ice cream or frozen yogurt, but dairy and sugar can trigger and increase migraine pain exponentially. Is it really worth it?
Try: Mango berry nice cream
Most of the dairy-free nice cream circulating around the web these days feature bananas and coconut milk, two foods to skip on a migraine diet. This mango berry nice cream is rich and sweet with no added sugar. Berries are at their very best in the summer. To take advantage of this treat year-round, freeze them first on cookie sheets. Then put them in pre-measured bags for a quick frozen treat whenever the urge strikes!
If you need more directed help with your migraine headaches, talk to a pain doctor today to learn about treatment options that could help you. Click here to contact one of our pain specialists.
Don’t Miss: Are Migraines A Symptom Of Pregnancy
How Else Are Migraines Treated
If you are looking for immediate relief from symptoms of migraine headaches, you should take an over-the-counter pain medication or try relaxing in a room with little to no light, and less noise if possible.
If other symptoms of migraine headaches like nausea or dizziness appear, try sipping water or an electrolyte-filled drink . Munching on dry crackers may prove to be helpful.
If pain persists, your doctor prescribes certain medications that may help in reducing the intensity or frequency of your migraines.
Is Migraine Due To Food Allergy
Allergy has been suggested as trigger for migraine. Allergy technically means a particular type of immune response, which has not been found in scientific migraine studies. Some use the word allergy more loosely, where scientific medicine might use the words intolerance or sensitivity. It follows that allergy testing is not helpful in migraine patients furthermore, skin testing can show allergies which are not clinically relevant.
Don’t Miss: How Long Can Migraines Last
Get A Blood Allergy Test
A blood allergy test is where a small sample of blood is taken which is then sent to a pathology lab to understand which foods your body reacts to. Most people will find foods you enjoy that come up as something you may need to eliminate.
For those with migraine its worth understanding what foods youre consuming regularly that your body is actively reacting to or fighting.
Expect this test to cost anywhere from $100-$250 depending on where you live and how many foods you test against.
Note: there is a cheaper skin prick test available but this is significantly less comprehensive than the blood allergy test. A blood allergy test will typically provide information for over 100 food groups.
Spinach Could Help Migraines Go Away
This dark leafy green vegetable is particularly rich in magnesium. One cup of cooked spinach contains 157 milligrams, making it an easy and excellent way to start increasing the magnesium levels in your diet. Add spinach to your scrambled eggs in the morning, toss some baby spinach into your salad at lunch, or make sautéed spinach with garlic as a side for dinner.
You May Like: Migraine Headache Diarrhea
Morning Pickup Or Daily Grind
Caffeine can help treat migraine headaches. Patients often report that coffee or soda helps reduce head pain. Caffeine is also a common ingredient in over-the-counter headache medicines. Many patients note that medicines with caffeine are more helpful than those without. However, caffeine is a drug, and like many other drugs, it can cause problems when overused. Caffeine can be useful when used infrequently, but using it daily can lead to medication overuse headaches, which are also known as rebound headaches. Using more than 100 mg of caffeine daily is a known risk factor for developing daily headache.
Some suggestions for caffeine use in migraine patients:
- Episodic migraine patients should limit caffeine intake to one or two beverages daily .
- Patients with daily headaches should consider avoiding caffeine completely.
- Limit the use of caffeine-containing medications to no more than two days a week.
- Reduce caffeine intake slowly, by 25% each week, to avoid caffeine withdrawal symptoms.
- The amount of caffeine in different brands and types of coffee varies widely, from 133mg of caffeine in a large McDonalds brew to 415mg in a venti Starbucks. The same is true for different medicines. Consider using an online calculator or talking to your doctor when figuring out your daily caffeine use.
- Caffeine is probably not the only cause of frequent migraines, but reducing caffeine will often help improve headache.
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:
Read Also: Migraine With Nausea And Diarrhea
Chocolate For The Caffeine
We have now established that magnesium is probably one of the essential nutrients that can potentially fight migraine symptoms, so high-magnesium foods might be helpful. Dark chocolate happens to be rich in magnesium, and that can contribute to relaxation and decreased stress. It is believed that chocolate is a whole food group on its own. Dark chocolate is rich in magnesium, and has about 40 to 50 milligrams of caffeine per 1½ ounce serving, equal to what we get in a cup of green tea.
What You Eat May Make A Difference In How Often You Have Migraine Attacks
If you experience migraines, you know that they can be brought on by a variety of factors. These can include high stress levels, sleep disruptions, weather changes, and your diet, including what you eat and drink, and when.
Dietary triggers are some of the more common triggers reported by people with migraines, says Vincent Martin, MD, director of the Headache and Facial Pain Center at the University of Cincinnati Gardner Neuroscience Institute in Ohio and president of the National Headache Foundation . Part of the frustration of living with migraines can be trying to figure out what triggers them. You might have a glass of red wine one time and have a headache, another time, you dont, he says.
First, its good to understand how migraines differ from other types of headaches. According to , a headache specialist in the department of neurology at the Mayo Clinic in Phoenix, Arizona, migraines are not just headaches but an issue of brain state, meaning senses like touch, sight, and smell are also affected during a migraine.
While scientists debate the exact cause of migraines, theres no doubt that environmental factors such as diet play a role in triggering them. To prevent migraines , try making these small adjustments to your diet.
Don’t Miss: What Is A Migraine Headache
If Youve Suffered With Migraines Before Then Youll Know How Debilitating They Can Be
Disabling headaches alongside other symptoms including visual disturbances, nausea, and sensitivity to light, sounds and smells – they can really blindside us. Around 10 million people aged 15-69 in the UK suffer from migraines and approximately 3 billion individuals globally , with a higher prevalence among women . Despite how common migraines are, conventional treatment such as medications or lifestyle strategies remain only partially beneficial, and many people remain unaware of the other possible treatments available.
This week we wanted to tell you more about the proven dietary interventions that may improve the quality of life in those that suffer with migraines . Its believed that diet helps in a variety of ways such as supporting the gut microbiome, supporting brain function, and reducing inflammation. There is also evidence that vitamin deficiencies and certain foods can trigger migraine attacks and there are also links with menstrual cycle. So to help unpick this, we are looking in detail at what some of these triggers are and what we might be able to do to help reduce the frequency and severity of migraines.
Should I Give Up Alcohol
The most common dietary migraine trigger is alcohol. In one study, 29% percent of people with migraine reported alcohol as a trigger for attacks, compared to 19% reporting chocolate, and 18% reporting cheese. Certain types of alcohol contain chemicals that can, in sufficiently large doses, cause headache in anyone: which leads to migraine in those who are predisposed to migraine. Alcohol hangover is very similar to migraine. Some alcoholic drinks such as vodka or champagne contain fewer chemicals matching each alcoholic drink, with an equal amount of water can help avoid dehydration, which contributes to alcohol-related headache and migraine.
Read Also: Piercing That Relieves Migraines
Eat More Healthy Fats
Some people still think fat is a bad word, but there are some major benefits to adding certain ones to your migraine diet. Omega-3 fatty acids, mainly found in fatty fish such as mackerel, tuna, and salmon, can really help with migraines. Olive oil is also another great source of healthy fat. The monounsaturated fats can be just as beneficial as omega-3s and they can be a healthy substitute in most recipes. Research has shown that they help reduce the frequency, pain level, and duration of migraines. Make sure you add in a healthy dose a few times a week to start seeing some positive changes.