Anti Migraine Foods To Naturally Fight Headaches

2023 Author: Lynn Laird | [email protected]. Last modified: 2023-08-25 09:49

Most of us have experienced an occasional headache. In fact, up to 3/4 of people between the ages of 18 and 65 say they have experienced at least one in the past year. However, migraines are not ordinary headaches, and the effectiveness of migraine medications varies widely from person to person. These sudden, sudden, recurring headaches often last longer and have much more serious physical and mental effects on the affected person than a common headache. And this real torture unfortunately affects about 15% of the adult population with a pronounced female predominance. But did you know that recent scientific research suggests the existence of effective anti migraine foods?

Are There Really Anti Migraine Foods?

Yes, it seems that you can see light at the end of the tunnel because the studies in question suggest that changing your diet could reduce the likelihood of suffering from a migraine or help relieve the manifestations of an existing migraine. Certain changes in diet are believed to be able to reduce the frequency of your chronic migraines.

Is there in fact a link between our daily diet and this severe disease? What are the anti migraine foods to focus on for prevention and what are the so-called triggers that should be avoided at all costs? Okay, relax and read on for the answers to these questions and more!

Tension headache or migraine?

Before revealing to you our list of the top anti migraine foods it is worth learning how to recognize this type of terrible headache. Migraine is a fierce headache, usually one-sided (located on one side of the head). It mainly strikes the forehead and temples and is often accompanied by nausea, even vomiting, sensitivity to light and noise. According to specialists, it is due to temporary inflammatory changes in nerve conduction in brain cells which can be felt as debilitating pain. Unfortunately, this excruciating pain and the symptoms that accompany it can last from several hours to a few days.

Contrary to what many people believe, a migraine does not come on suddenly. It has relatively defined precursors and stages that the majority of people with migraine are able to clearly distinguish. The first is the prodrome, the most common symptom of which is general irritation. In 25% of cases, it is followed by the aura phase characterized by visual disturbances and extreme fatigue. Then it is the stage of the real migraine - the most severe in terms of the level of pain and which can also make the patient vomit. Finally, it is the recovery period or the post-droma whose manifestations vary from indisposition and lack of appetite to total muscle weakness.

What are the characteristics of anti migraine foods?

Okay, after you've learned how to tell a migraine from a tension headache, it's high time to find anti migraine foods. As a general rule, natural, local and whole edibles are always preferred. Likewise, prefer those that do not contain added preservatives, colors, or artificial flavors. This is a good starting point for reorganizing your diet whether or not you have recurring migraines.

According to the American Migraine Foundation (AMF), effective anti migraine foods should be rich in vitamin B-2 (riboflavin), magnesium and omega-3 fatty acids. A good example of such healthy food is salmon! Finally, the non-profit organization Physicians Committee for Responsible Medicine (PCRM) has drawn up a list of food and drink products classified as “painless” / without risk of pain. Here they are:

List of the best anti migraine foods

- orange, yellow and green vegetables, such as sweet potatoes and carrots, squash and zucchini, Swiss chard and Brussels sprouts, among others;

Spinach is at the top of the anti migraine food list

Always favor seasonal fruits and vegetables

Preferably, choose foods from locally produced

Cereals, pulses, seeds and nuts

- rice and especially brown rice, quinoa, sesame, raw nuts, all nuts except hazelnuts, pumpkin seeds, flax seeds, red beans;

- dried or cooked fruits, in particular cherries and cranberries, but not citrus fruits; avoid red apples, pomegranate and grapes because of the tannins;

Red fruits are not recommended, with the exception of cherries and cranberries

Sweeteners, flavors and fats

- sweeteners or natural flavors, such as maple syrup, green molasses, agave syrup, vanilla extract and ginger; coconut oil and olive oil;

- spring water, filtered tap water and sparkling water;

Headache triggers to remove from your menu

According to the same sources, anti migraine foods have their antagonists just as powerful, that is to say products considered "migrainogenic". So, in order to protect yourself from severe headaches, remove from your diet any ingredient containing food additives such as sodium glutamate (MSG), aspartame, partially hydrogenated fats etc. Please also avoid eggs, tomatoes, onions, dairy products and especially cheese, wheat-based foods, including pasta, canned and fermented foods, citrus fruits, hazelnuts, chocolate and alcohol (especially red wine, again because of the tannins). Due to the caffeine it contains, the effects of coffee on migraines are very ambiguous. But Harvard scientists approve of its consumption as long as it is in moderation (1 or 2 cups per day).

Sources used: PCRM (Physicians Committee for Responsible Medicine)

Healthaio