The impact of food on migraines is a significant area of interest for both sufferers and healthcare professionals. Migraines are complex neurological conditions characterised by intense headaches, often accompanied by symptoms like nausea, sensitivity to light and sound, and visual disturbances. While various factors contribute to the onset of migraines, dietary choices can play a pivotal role in either triggering or alleviating these painful episodes. Certain foods and beverages are known to precipitate migraines in some individuals, while others may help prevent or reduce the severity of attacks. Understanding the relationship between diet and migraines is essential for developing effective management strategies and improving the quality of life for those affected by this debilitating condition.
Here are some dietary recommendations for managing migraines suggested by Dr Astha Bansal of Felix Healthcare Limited, Bangalore.
A balanced and nutritious diet is crucial for preventing migraines. Emphasising fresh, minimally processed foods can reduce the frequency and severity of attacks.
Magnesium-rich foods
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Magnesium deficiency is associated with increased migraine frequency. Incorporate these magnesium-rich foods into your diet:
Leafy greens: Kale, spinach, and collard greens are excellent sources of magnesium, providing essential nutrients for overall brain health.
Nuts and seeds: Almonds, cashews, Brazil nuts, pumpkin seeds, and chia seeds are rich in magnesium and healthy fats that support brain function.
Legumes: Edamame, kidney beans, and black beans are packed with magnesium and fibre, promoting overall health and reducing migraine triggers.
Omega-3 fatty acids
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Omega-3 fatty acids have anti-inflammatory properties that may help reduce migraines. Foods rich in Omega-3 include:
Oily fish: Salmon and mackerel are high in Omega-3s, which can help decrease the frequency of migraines due to their anti-inflammatory effects.
Seeds: Chia seeds and flaxseeds provide a plant-based source of Omega-3s, which can be easily added to meals.
Nuts: Walnuts are another excellent source of Omega-3s and can be a convenient snack or addition to meals.
Soy products: Soybeans and tofu are versatile sources of Omega-3s, suitable for various dietary preferences.
High fat, low carbohydrate diets
Some research suggests that ketogenic and low-carb diets may help prevent migraines by stabilising blood sugar levels and reducing inflammation. These diets emphasise high-fat, protein-rich foods while limiting carbohydrates:
Lean meats: Chicken, turkey, and beef provide essential proteins and fats without the carbohydrates that may trigger migraines.
Seafood: Fish and shellfish offer high protein and healthy fats, contributing to overall brain health.
Dairy: Butter and cheese supply fats needed for a ketogenic diet while providing calcium and other nutrients.
Nuts and seeds: Various nuts and seeds are high in fats and proteins, making them ideal for low-carb diets.
Non-starchy vegetables: Asparagus, broccoli, and cauliflower are low in carbohydrates and high in nutrients, supporting overall health and reducing migraine triggers.
Foods to avoid
Certain foods are known to trigger migraines in some individuals. Common culprits include:
Aged cheeses: These contain tyramine, which can trigger migraines in sensitive individuals.
Alcohol: Particularly beer and red wine, which contain tyramine and other compounds that can provoke migraines.
Chocolate: Contains caffeine and beta-phenylethylamine, which can trigger migraines in some people.
Cured meats: Foods containing nitrates and nitrites, such as sausages and deli meats, can trigger migraines.
Artificial sweeteners: Aspartame and other artificial sweeteners can provoke migraines in some individuals.
Processed foods: High in MSG, which can be a common trigger for migraines.
Certain fruits and vegetables: Onions and tomatoes can trigger migraines in some people due to their high levels of natural food chemicals.
Lifestyle and dietary tips
Implementing these tips can help manage and prevent migraines
Regular meals: Eating small, frequent meals helps maintain stable blood sugar levels, preventing hunger-induced migraines. Skipping meals or fasting can lead to drops in blood sugar, which may trigger migraines.
Hydration: Drinking enough water throughout the day is crucial. Dehydration is a common migraine trigger, so staying hydrated can help prevent headaches.
Food journaling: Keeping a food diary can help identify specific triggers by tracking what you eat and any subsequent headache symptoms. This can be a valuable tool in recognising patterns and avoiding known triggers.
Elimination diets: Working with a healthcare provider to systematically eliminate potential trigger foods can help determine if migraines decrease. This process involves removing suspected foods and then gradually reintroducing them to identify triggers.
