Migraine- starts little by little, panic in the beginning. How long will this severe headache last, how long will stop the normal pace of life! There are many of us who are suffering from this disease. The headache is accompanied by nausea and excruciating pain accompanied by light and loud noises. For some, the pain may last from a few hours to a few days.
In some cases, migraines are aggravated by certain foods, cigarette or car smoke, strong smells, lack of sleep, excessive heat or cold, and even changes in weather.
Each migraine sufferer is affected by a combination of different factors and the age range of onset of migraine can range from 10-50 years.
What to do if you have a migraine problem?
If the problem of migraine increases too much, you must consult a doctor. But whatever the cause of migraines, food has a complicated equation. It is generally best to avoid milk or milk-like foods, overly sweet foods, chocolate, soft drinks, sour fruits such as citrus, wheat-based foods (bread, noodles, pasta) during a migraine attack. Of course, try to completely avoid tannins and caffeine in tea and coffee.
Migraine sufferers are advised to avoid foods that contain monosodium glutamate or tasting salt. Additionally, raw onion, garlic, and garlic are also migraine-triggering foods.
However, these food ingredients are not harmful for all patients. The patient has to identify himself which of these foods is the cause of his migraine pain or increased pain symptoms. Brown rice, colorful vegetables, light spices and light salt foods, honeyed foods, green tea etc. are safe foods for migraine sufferers during migraines.
People with very complex migraines can easily create their forbidden food list by cutting out suspect foods for a full two weeks. Not only food but timing of food intake is very important. For those with migraines, there is no way to skip the regimen. The whole day’s diet should be prepared in 4 to 5 portions daily including breakfast. Not eating for a long time or eating too much at the same time is harmful for migraine sufferers.
It is not that forbidden foods can never be eaten. A small amount of one forbidden food can be added to the diet once a week during migraine treatment. By doing so, the body’s tolerance to that particular food will gradually increase. Also, ginger juice, calcium-rich green vegetables help cure migraines. In addition, it must be noted whether there is a deficiency of vitamin D. In many cases, migraine attacks can also occur due to the lack of estrogen hormone balance during menopause. At this time of age, low fat, high fiber foods are enough helpers to balance hormones.
The most important remedy in solving migraine problem is-
Daily intake of water and water-based foods. Irrespective of the age of the migraine sufferer, if there is no restriction of liquid food due to any special disease, it is highly recommended to have 2-3 liters of liquid and liquid-like food in the daily diet according to the weight and height.
Many people can get some relief from this excruciatingly painful disorder by making some dietary changes.
Above all, a proper diet plan based on migraine type and dietary history in consultation with an experienced nutritionist will be most effective.
Natural Ways to Relieve Migraine or Headaches: Foods to Add to Your Diet
Maintaining a healthy and balanced diet, along with proper hydration, can help prevent or alleviate headaches. For those who experience migraines, incorporating certain foods into their diet may reduce the frequency and severity of their attacks.
Dr. Brown advises people to be open to changing their diet by adding fresh fruits and vegetables that are high in water content, vitamins, and minerals. A varied diet can make a big difference in managing migraines and overall health.
Here are some expert tips on foods and drinks that can help manage migraines:
Bananas:
These fruits are high in magnesium and provide quick energy, making them an excellent snack to ward off a migraine attack or hypoglycemia.
Watermelon: This juicy fruit is 92 percent water and can help keep you hydrated, which is essential for overall health and can prevent dehydration-triggered migraines.
Seeds and Nuts:
Magnesium deficiency is a common cause of persistent or cluster headaches. Incorporating magnesium-rich foods like flaxseeds, sprouted pumpkin seeds, chia seeds, and cashews can prevent such headaches. Pumpkin seeds are also high in fiber, which can prevent constipation associated with migraines.
Herbal Teas:
Certain teas like peppermint tea can help relieve sinus pressure and congestion, which are common symptoms of sinus headaches.
Coffee can be both a solution and a cause of headaches. Although caffeine is added to some headache medications, too much caffeine can result in “caffeine rebound” or a caffeine withdrawal headache. Brown suggests drinking a cup of coffee to alleviate this type of headache, but it’s important to remember that caffeine can stay in the system for up to five hours, which may cause an afternoon headache. For those experiencing withdrawal headaches due to caffeine consumption, Brown recommends switching to decaffeinated or half-caff coffee as even decaf coffee contains some caffeine.
Dark chocolate
Dark chocolate can help alleviate caffeine withdrawal headaches as most dark chocolates contain about 40-50 milligrams of caffeine per 1.5 ounces, roughly the same as a cup of green tea and half the amount found in a cup of regular brewed coffee. Dark chocolate is also rich in magnesium, according to the Cleveland Clinic.
Berries
Eating foods high in antioxidants, such as blueberries, strawberries, blackberries, and raspberries, can help relieve sinus pressure over time, says Brown. She advises choosing organic berries as smaller fruits are more exposed to pesticides.
Mushrooms
Foods high in riboflavin (B2) such as mushrooms, quinoa, nuts, and eggs can improve gut health and help prevent migraines. Riboflavin is believed to be “probably effective” for preventing migraine headaches, according to the Quality Standards Subcommittee of the American Academy of Neurology and the American Headache Society.
Yogurt
Plain yogurt is a probiotic food that can promote gut health and hydrate the body, making it beneficial for people with migraines who experience gastrointestinal symptoms such as constipation. Brown recommends almond or cashew yogurt as dairy products can intensify sinus pressure and headaches in some individuals.
Cruciferous vegetables
Cruciferous vegetables such as broccoli, Brussels sprouts, and bok choy contain phytoestrogens, hormonally active compounds that can have estrogen-like or antiestrogenic effects in humans. Brown suggests increasing intake of these vegetables, especially for women with menstrual migraine or headaches triggered by falling estrogen levels before menstruation.
Spinach and Swiss chard
Spinach and Swiss chard are high in magnesium and can help prevent migraines. According to the American Migraine Foundation, magnesium deficiency is common in people with migraines, and increasing magnesium intake may help reduce the frequency of migraine attacks.
Sources of Magnesium for Migraine Prevention
According to Brown, leafy greens such as spinach and Swiss chard are excellent sources of magnesium, which has been shown to reduce or prevent migraines in some cases. Research conducted by the Association of Migraine Disorders has found that many people with migraines have low brain magnesium levels, and they often take magnesium supplements alongside their migraine medications. However, Dr. Belinda Savage-Edwards, a neurologist in Huntsville, Alabama, advises that supplements should complement a balanced diet that includes a wide variety of healthy foods rich in magnesium. It is important to consult with a healthcare professional before taking any supplements for migraines or other health conditions.
Keeping Blood Glucose Levels Stable with Black Beans
Ferreira suggests that reactive hypoglycemia, which can cause headaches due to a decrease in blood sugar levels after eating, can be avoided by choosing carbohydrates that help maintain stable blood sugar levels. She recommends carbohydrate sources such as black beans, quinoa, root vegetables, and squash, which have a low glycemic load, meaning they only slightly increase blood glucose levels after a typical serving. In contrast, processed breakfast cereals and white rice tend to raise blood glucose levels more significantly and quickly.
Other foods that may help manage migraines include spinach, kale, salmon, avocados, ginger, coffee, and dark chocolate.
Overall, maintaining a healthy and balanced diet is key to managing migraines and preventing headaches.
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