Do’s and Dont’s of Migranes
March 2, 2022
Migraine is an episode of disabling headaches that is often accompanied by sensory and motor disruptions. It is not as basic as a simple headache because of the severity of its impact and the inability of one to explain its primary causative factor.
It is the most common neurological condition in the world and the third most common illness.
There are many factors discussed, that trigger migraine attacks though they may not be the same for every person. Most common triggers include stress and anxiety, hormonal changes, poor sleep quality, or a sleep disorder like sleep apnea, insomnia, certain medications, steroids, birth control pills, pain killers, and maybe changes in the weather.
Over the years, studies and research have shown that lifestyle and diet specifically may influence the nature of migraine attacks. Adopting a few changes in your daily diet and eating habits may prevent the attacks or reduce the frequency.
FOODS THAT HELP
Eating and drinking certain kinds of foods may help prevent migraine attacks. Adopting low sodium, low fat, and low glycaemic index diet may be beneficial.
What to add?
- Omega-3 fatty acids: Having a good amount of these healthy fats in the form of seeds (flax seeds, chia seeds, and walnuts), legumes, fishes like salmon ad mackerel is a good way to help people with migraine. They aid in reducing the frequency and intensity of migraine attacks.
- Folate, B6, and B12 rich foods: An underlying deficiency of any of these essential vitamins may add to the risk and severity of migraine attacks. Hence, it is important to have an adequate amount of this vitamin-rich food in your daily diet. Green leafy vegetables, beans, legumes, dairy, oats are healthy sources of folate, B6, and B12.
- Magnesium-rich foods: dark green leafy vegetables, avocado, and tuna are foods rich in magnesium and have been shown to provide relief from migraines.
- Probiotics: a healthy gut microbiota means reduced inflammation which has a positive influence on gut and brain function. This means that probiotics may have a beneficial effect on the frequency and severity of migraine episodes. So yogurt, kefir, fermented food preparations are healthy and probiotic friendly.
What to avoid?
There are certain foods and chemicals present in them that may trigger migraine attacks. They may include the following list of foods:
- Nitrate rich foods, which includes cured meats, ham, bacon
- Monosodium glutamate (MSG) is an additive found in processed food products.
- Artificial sweeteners, especially aspartame
- Chocolate due to the presence of beta phenylalanine.
- Certainly aged cheese and some kind of freshly baked bread due to the presence of a chemical called tyramine.
- Alcoholic beverages like wine and beer.
According to research findings, the type of food ingredient itself may not be the problem or trigger but sometimes the food cravings or hunger pangs may be the actual cause of headache. Lower blood sugars due to hunger or longer gaps between meals may result in the onset of headaches developing into migraines.
There are a lot of elimination diets being promoted in order to improve migraine situations, like the keto diet however, it is essential to understand that such a diet may result in extensive limitation of important macronutrients and lead to starvation which is very harmful. Before undertaking any changes, one must consult a certified dietician who would make the transition more personalized and less harmful.
There is still a lot of research yet to be conducted to learn about the potential treatment methods of migraine with respect to dietary modifications.
