Foods to prevent migraine

Best Foods for Migraine Headache Relief

Migraine is one type of headache that is characterized by recurrent attacks of moderate to severe throbbing and pain that pulsates on one side of the head. Nerve fibers activation causes the pain within the wall of brain blood vessels that are inside meninges, membrane layers that protect brain and spinal cord.

If untreated, migraine can be lost from four to 72 hours. Common symptoms of migraine include-

  • Nausea
  • Vomiting
  • Increased sensitivity to noise, odor and light

There are many factors that could increase risk of having migraine like-

  • Not enough sleep
  • Strong odors
  • Stress, anxiety, depression, and emotions
  • Change in weather
  • Meals skipping
  • Smoking
  • Motion sickness
  • Noises
  • Overexertion
  • Hormonal changes
  • Bright lights
  • Some medications
  • Drinking and hangover

Migraine headaches can be debilitating, and certain foods may trigger or exacerbate migraines in some individuals. On the other hand, there are foods that can potentially provide relief or help prevent migraines.

Here are some foods that may be beneficial for migraine relief:

  1. Magnesium rich foods: Magnesium is essential for regulating blood vessel function, and a deficiency in magnesium has been linked to migraines. Foods high in magnesium include almonds, spinach, avocados, and pumpkin seeds.
  2. Foods with Riboflavin (Vitamin B2): Riboflavin may help reduce the frequency and intensity of migraines. Good sources of riboflavin include dairy products and green leafy vegetables.
  3. Ginger: Ginger has anti-inflammatory properties and may help relieve migraine-related nausea and vomiting. It can be consumed in various forms, such as fresh ginger tea or ginger supplements.
  4. Omega 3 fatty acids: Omega-3 fatty acids found in chia seeds, flax seeds, walnut, tofu, canola oil, navy bean, avocado and if you are a non-vegetarian certain fishes have anti-inflammatory properties and may help reduce migraine frequency and severity.
  5. Flaxseeds and chia Seeds: These seeds are high in omega-3 fatty acids and can be added to your diet to reduce inflammation.
  6. Foods high in coenzyme Q10 (CoQ10): CoQ10 is a compound that helps with cellular energy production. It may reduce the frequency and intensity of migraines. Good sources include whole grains, soybeans, broccoli, sweet potato, avocado, walnuts etc.
  7. Leafy greens: Leafy greens like spinach and kale are rich in many essential nutrients, including magnesium and riboflavin.
  8. Nuts and seeds: Nuts and seeds like almonds, sunflower seeds, and pumpkin seeds are good sources of magnesium and healthy fats.
  9. Whole grains: Whole grains like brown rice, quinoa, and oats are high in fiber, which can help stabilize blood sugar levels and potentially reduce migraine triggers.
  10. Fresh fruits: Fresh fruits like bananas, berries, and citrus fruits are high in vitamins, minerals, and antioxidants that may help with migraine prevention.
  11. Herbs and spices: Certain herbs and spices like feverfew and butterbur have been studied for their potential in reducing the frequency and intensity of migraines.

While these foods may be helpful for some people, individual triggers for migraines can vary. Keeping a food diary to track your diet and migraine patterns can help you identify specific triggers and reduce your risk of migraine attacks. It is also essential to stay well-hydrated and maintain regular eating patterns, as dehydration and irregular mealtimes can contribute to migraines in some individuals. If you have chronic or severe migraines, consult a healthcare professional to discuss your condition and remedies.

Image credit: (cc by 0)

Author: Sumana Rao | Posted on: November 24, 2023

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