What Foods Can You Eat to Prevent Migraines?
Is there a connection between diet and migraine?
Most of us have had occasional headaches. In fact, up to 75 percent of the trusted source of people between the ages of 18 and 65 reported having a headache for one year. More than 30 percent of those adults reported having a migraine.
Migraines often last longer and have more physical effects than a common headache.
Recent studies and research suggest that adjustments to your diet may help lower your chance of experiencing a migraine. Certain dietary changes can also reduce the frequency of your migraines. Read on to learn more about how it works and what you should or shouldn't eat.
What does a migraine feel like?
Anyone who has had a migraine knows that it's very different from having an ordinary headache. This is because the intensity of the pain is greater and is accompanied by several other debilitating symptoms.
Migraine is a severe headache, usually on one side of the head and often accompanied by nausea or sensitivity to light. This is due to temporary changes in nerve conduction within the brain. Migraine causes inflammatory changes in nerve cells that cause pain.
Before a migraine starts, some people may see flashes of light or experience tingling sensations in their extremities. These flashes are known as an aura. Other people report certain food cravings, irritability, or feelings of depression before a migraine attacks them.
Once your migraine starts, you may be especially sensitive to noise or light. You may also feel nauseous and vomiting. This pain and its accompanying symptoms can last from several hours to several days.
What foods are good for migraines?
Paying attention to your diet is one of the best possible defenses against migraines. You should work to incorporate preventive foods into your diet and limit the foods that trigger migraines.
Whole, natural foods that don't have artificial preservatives or flavors are a good place to start when it comes to renewing your diet.
A small study of 42 adults found that eating a vegan diet or eliminating potential diet triggers can benefit people with migraines.
According to the Physicians Committee for Responsible Medicine (PCRM), which promotes plant-based diets as a way to improve your health, you should incorporate foods that are “safe for pain.” Foods that don't cause pain are generally not considered a trigger for any condition, including migraines.
The PCRM considers the following foods and drinks to be “safe for pain”:
— orange, yellow and green vegetables, such as summer squash, sweet potatoes, carrots and spinach
— carbonated, spring or tap water
— rice, especially brown rice
— dried or cooked fruits, especially those that are not citrus fruits, such as cherries and blueberries
— natural sweeteners or flavors, such as maple syrup and vanilla extract
The American Migraine Foundation and the Association of Migraine Disorders classify some fresh meat, poultry, and fish as migraine-safe foods. The key is to avoid processed, smoked, or versions made with softeners and broths.
The American Migraine Foundation also states that vitamin B-2, or riboflavin, can help decrease the frequency of your migraines. Vitamin B-2 can be found in animal products such as salmon and red meat. It is also present in cereals and mushrooms.
What can trigger a migraine?
Women who see drops of estrogen around their periods or during pregnancy may have migraines due to hormonal fluctuations.
Foods that contain a lot of sodium, as well as foods with additives such as monosodium glutamate (MSG) or artificial sweeteners such as aspartame, can also cause migraines in a small percentage of people.
Other migraine triggers may include:
— stress
— alcohol consumption
— changes in the climate
— changes in sleep habits
— certain medications
What foods can trigger migraines?
Limiting the amount of trigger foods in your diet or even adhering to a strict avoidance policy can decrease the frequency of your migraines. Food additives and processed foods are considered to be common migraine triggers.
Other foods or additives that can trigger include:
— eggs
— Tomatoes
— onions
— dairy products
— wheat, including pasta and bread products
— citrus fruits
— nitrites found in foods
— alcohol, especially red wine
— caffeine
— food additives, such as MSG
— aspartame
— chocolate
— cured cheeses
— walnuts
You should consider keeping a food diary to keep track of what you eat and drink and how you feel afterward. This can help you or your doctor isolate specific foods or ingredients that can trigger your migraines.
You can also embark on a two-week trial of a pain-safe diet. During this time, you should only choose foods or drinks from the “safe” list and avoid foods that are considered common triggers. During this time, you should take note of the frequency and severity of your migraine.
After two weeks have passed, slowly reintroduce other foods into your diet. This can give you a warning about what your food triggers may be.
The ketogenic diet, which is a diet high in fat, low in carbohydrates and high in protein, has been recognized for relieving pain associated with some neurological disorders. Some studies have found that this could be a dietary route to try to alleviate migraines.
How else are migraines treated?
If you are looking for more immediate relief from migraine pain, you should take an over-the-counter (OTC) pain reliever or relax in a room with little or no light if possible.
You can also try to eliminate symptoms of nausea or dizziness by drinking water or a drink filled with electrolytes, such as a sports drink. It may also help to eat crackers or other foods that smell less.
If pain persists, your doctor may be able to prescribe medications that can help reduce the intensity or frequency of your migraines.
What is the takeaway food?
If you have migraine symptoms, you should schedule an appointment with your doctor. They can diagnose your symptoms and rule out any other underlying conditions that may be contributing to your symptoms.
They may request a CT scan, a blood test, or a lumbar puncture to make a diagnosis. They may order other tests to look for causes such as a tumor, infection, or bleeding in the brain.
To help ease migraine pain, you should keep a food diary and take note of any symptoms you may experience. This can help you and your doctor isolate the individual triggers of your migraine and develop a personalized plan for migraine management.
It can also be helpful to seek support from others. Our free app, Migraine Healthline, connects you with real people who experience migraines. Ask diet-related questions and seek advice from others who receive them. Download the app for iPhone or Android.
Source: Healthline.com
