Diet and Migraine - What to eat and avoid?

Culinary Choices and Migraine Management: A Gastronomic Exploration

Authored by: Aysha Sodha

Navigating the realms of migraines transcends the simplicity of a common headache. This affliction, characterized by intense and often radiating pain, accompanied by symptoms ranging from nausea to visual and balance disturbances, necessitates strategic dietary considerations. Individuals grappling with migraines for extended periods, enduring up to 24 to 72 hours, ardently seek refuge in diverse methods to shield themselves from abrupt attacks.

While the direct cause of migraines remains elusive in the scientific domain, there is an emerging consensus that our dietary choices significantly influence the frequency of migraine headaches. Though genetics cast a shadow on this ailment, a burgeoning body of evidence underscores the pivotal role played by our dietary preferences.

Diet and Migraine - What to eat and avoid?

The Migraine Conundrum: Dietary Influences

It is posited that a substantial 20 to 40% of migraine attacks find their roots in dietary inadequacies, intricately linked to deficiencies in specific vitamins and minerals. Unveiling the dietary landscape that exacerbates or alleviates this condition becomes paramount for those navigating the labyrinth of migraines.

Embracing the Alleviators: What to Consume?

Seeds and Nuts Symphony

In moments of impending headache distress, savoring a handful of assorted nuts or seeds unfolds as a potent remedy. Be it Brazil nuts, walnuts, hazelnuts, almonds, cashews, or the unassuming sesame and sunflower seeds, the rich reservoir of magnesium they offer becomes a soothing balm. Scientific investigations correlate intense headaches with magnesium deficiencies. Studies substantiate that magnesium supplements reduce migraine attack frequency by a staggering 41%. Leafy vegetables, broccoli, tomatoes, oats, and quinoa also stand as magnesium-rich allies.

Oily Fish Overture

A consistent indulgence in fatty fish like salmon, halibut, mackerel, and trout unveils itself as a formidable countermeasure against migraines. The omega-3 fatty acids, specifically EPA and DHA, housed in these aquatic marvels, prove instrumental. Research underscores that omega-3 supplements, dosed at 300 mg of EPA and 700 mg of other fats, reduce migraine attack frequency and severity within a concise six-week timeframe. This advocates that a weekly intake of four servings of 125 g of fish fat could emulate the observed benefits.

Caffeine Cadence

The caffeine infusion in coffee emerges as a well-acknowledged analgesic. Recognizing this, pharmaceutical offerings often incorporate caffeine for its anti-inflammatory and antioxidant properties. While occasional caffeine intake might serve as a trigger for migraines in certain individuals, the general consensus leans toward the alleviating potential of a few cups of black coffee. Experimentation extends to warm coffee adorned with lemon or enhanced with spices like ginger or cardamom, each imparting anti-inflammatory and analgesic effects.

Ginger Interlude

Scientific inquiry casts a favorable light on warming spices, particularly ginger, equating their impact to non-steroidal anti-inflammatory drugs. Ginger's prowess lies in its ability to inhibit prostaglandins—hormones integral to inflammation. Beyond this, ginger extends its efficacy to alleviating the nausea often intertwined with migraines. The versatility of ginger allows consumption in myriad forms, from infused drinks to culinary seasoning or the consumption of fresh slices in their unadulterated glory.

Egg Sonata

Eggs, heralded as a natural analgesic, unfurl their therapeutic attributes. The presence of riboflavin (vitamin B2) within eggs assumes significance in headache and migraine prevention. A daily dose ranging from 200 to 400 mg of vitamin B2 showcases effectiveness in mitigating troublesome symptoms. Additionally, eggs contribute to vital vitamins D and B12, deficiencies of which correlate with migraine attacks.

Unveiling Migraine Aggravators: What to Eschew?

Defining an exhaustive list of migraine-aggravating foods proves elusive, given the individualized nature of responses to specific foods. Nevertheless, certain categories stand accused, including:

• Processed products, laden with chemical substances, notably monosodium glutamate.
• Artificial sweeteners, chief among them being aspartame, implicated not only in migraine triggers but also associated with an increased risk of cancer.
• Alcohol, fostering dehydration and containing phenolic compounds known to promote headaches and migraines.
• Cold cuts, housing preservatives like nitrates, inducing the release of nitric oxide that widens blood vessels in the brain.
• Fatty and indigestible cuisine, leading to higher blood fat levels and heightened vulnerability to platelet clumping and inflammation-inducing prostaglandins.

• Products containing tyramine and histamine, chemical molecules dubbed biogenic amines. While sensitivities to these substances vary, those allergic to them may have migraines. Tyramine-rich foods include ripe bananas, avocados, cheeses, smoked salmon, preserved meats, pickles, chocolate, and yogurts. Histamine sources comprise shellfish, dried mushrooms, and baker's yeast.

In ending dietary discussions, a holistic health approach necessitates the removal of not just migraine-inducing items but also those absolutely damaging to our total well-being.