Managing Migraines Through Nutrition
Migraines are more than just headaches—they are debilitating events that can significantly impact daily life. If you suffer from migraines, you are likely eager to find ways to reduce their frequency and intensity. While medication and stress management are key aspects of migraine management, nutrition may play a crucial role too. By understanding the link between food and migraines, you can make informed choices to help minimise these painful episodes.
Migraines may be influenced by a variety of factors, including genetics, hormonal changes, stress, and environmental triggers. However, diet is one of the most controllable aspects of migraine management. Certain foods and eating habits may trigger migraines in some people, while others might help in preventing or alleviating them.
Foods that may trigger migraines
Caffeine has a double-edged effect on migraines. While it may provide relief during an attack by constricting blood vessels, excessive consumption can lead to dependency and withdrawal symptoms, which might trigger a migraine. Limiting your intake to a moderate level or cutting it out completely might be beneficial.
Alcohol, particularly red wine, is considered to be a well-known migraine trigger. It can cause dehydration, a common trigger for migraines, and it contains tyramine—a compound that may contribute to the onset of a migraine.
Processed foods, i.e. those foods high in preservatives, additives, and artificial sweeteners, like MSG (monosodium glutamate) and aspartame, are often linked to migraines. Processed meats, such as hot dogs, bacon, and deli meats, also contain nitrates and nitrites, which can dilate blood vessels and potentially trigger migraines.
Aged cheeses (and dairy in general), like cheddar, blue cheese, and parmesan, contain high levels of tyramine, which is formed as proteins in food breakdown. Tyramine is a known migraine trigger for many people.
Chocolate contains both caffeine and beta-phenylethylamine, which may trigger migraines in susceptible individuals. If chocolate is a known trigger for you, it's best to avoid it. That said, good quality organic dark chocolate contains magnesium as well as a few other health-positive benefits. Keep note when you eat small amounts about how you feel.
Gluten, a protein found in wheat, barley, and rye, for some people, may trigger migraines, particularly if they have celiac disease or gluten sensitivity.
If you feel any of these foods may be a trigger for you it might be worth working with a therapist that can support you in following a temporary food elimination protocol. This may be useful for a variety of reasons, the main being the reduction of inflammation, but also give you time to observe, make connections and see if those truly are the contributing factors to your migraines.
If you are a female in your cycling years, it may also be worth tracking and making note throughout your cycle of any headaches, migraines, or mood fluctuations. We forget, (or don’t yet know) that we can tap into this super valuable hub of data that is our menstrual cycle. Quite often we don’t realise or recognise the impact our fluctuating hormones can have on what we eat, our hydration, the quality of our sleep, our movement and so on.
Foods that may help prevent, ease or alleviate migraines.
Surprise surprise…..if you hadn’t already guessed it! My absolute favourite mineral is the mighty MAGNESIUM! Magnesium is a mineral that helps regulate nerve function and may help prevent or ease the intensity of your migraines. Foods rich in magnesium include spinach, quinoa, almonds, avocados, and bananas (and dark chocolate but see above for trigger potential!) Studies have shown that magnesium deficiency is more common in people who experience migraines, so incorporating these foods into your diet could be beneficial. We burn through Magnesium during periods of stress, exercise and daily life functions this is why we should do our best to eat our greens and supplement with quality sources where appropriate. Magnesium is frequently referred to as nature's angel when it comes to reducing muscle soreness, jumpy legs, anxiety, depression and may even help with sleep.
Omega-3 fatty acids, found in fatty fish like salmon, mackerel, and sardines, as well as in flaxseeds and walnuts, have anti-inflammatory properties that may help reduce migraine frequency. Omega-3s may help in balancing the body’s inflammatory responses, which can play a role in the onset of migraines.
Staying hydrated is essential for migraine prevention. Dehydration is a common trigger, so make sure to drink plenty of water throughout the day. Incorporating water-rich foods like cucumbers, watermelon, and oranges into your diet can also help maintain hydration with added bonus of some other vitamins and minerals. Electrolytes are also worth considering adding to your water. These typically include magnesium, potassium and sodium. Please consult a professional if you have existing conditions that would not benefit from adding sodium or potassium to your regime.
Leafy greens such as spinach, kale, and Swiss chard are packed with nutrients like magnesium, riboflavin (vitamin B2), and folate, all of which have been associated with reduced migraine frequency. Including a variety of these greens in your meals can support overall brain health and potentially reduce migraine symptoms.
Ginger has been used for centuries as a remedy for headaches and migraines due to its anti-inflammatory and anti-nausea properties. Incorporating ginger into your diet—whether through fresh ginger tea, ginger root in cooking, or supplements—may help ease migraine symptoms. While nutrition alone may not completely eliminate migraines, it is a powerful tool in managing and reducing the frequency and severity of attacks. By identifying and avoiding trigger foods and incorporating beneficial nutrients into your diet, you can take a proactive approach to managing migraines. Always consult with a healthcare provider or a registered nutritionist before making significant changes to your diet, especially if you have existing health conditions.
Sally Munro is a Registered Naturopathic Nutritional Therapist, Yoga Teacher and Director of Simply Swim Aberdeen swim school. Working with clients of all ages and stages of life, Sally focuses on the simple steps you can take towards improving your health and wellbeing.
website: www.sallymunro.co.uk
email: hello@sallymunro.co.uk
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