Migraine – the mother of all headaches! Sounds horrible, right? A glass of alcohol you drink, cured meat or aged cheese in your refrigerator, chocolates that you got from a birthday gift, a cup of coffee while sitting at Gloria jeans, a hot dog sandwich that you had for lunch – these are the foods that probably set off your migraine. In simplest terms – these are the foods that trigger migraines.
It is just a sneak peek. Do you want to know more about the foods that play a big role in causing a migraine? Keep reading.
We’ve compiled a list of common migraine triggers, but there are a few things to keep in mind before removing all migraine-inducing foods from your diet.
“Skipping meals or fasting can be a major cause of migraine among women”, as stated by American Migraine Foundation.
What Exactly is a Migraine?
It is a neurological disorder that produces a throbbing headache and intense pulsing, typically on one side of the head. According to the National Institute of Neurological Disorders and Strokes, “the major symptoms of migraine are fatigue, nausea, and sensitivity to sound and light.”
A 2021 study reported in a journal of headache and pain stated that “It’s not only a headache that you feel. Migraines come with a range of painful symptoms that can upset your whole day. Migraine-linked disability is a primary cause of lost day-to-day activities and productivity”
Tidbit: Migraines are three times more prevalent in women than men and affect more than 20% of people worldwide.
Scientists are trying to find out more theories about the reasons behind migraines. They have identified some reasons that can trigger migraines among people. These might be:
- Hormonal fluctuations such as estrogen during menstrual periods, menopause, and pregnancy
- Brain chemicals including serotonin can be imbalanced
- Genetic predisposition or family history
- Intake of certain foods
Early management of the symptoms of migraine and adopting preventive strategies are essential to managing the pain before it shapes into its worst form.
Wake-up Call: A variety of foods known as “Migraine triggers” set off an episode of migraine. Try to steer clear of these foods if you want to avoid migraine.
Say NO to these foods
While it is difficult to cut these foods off completely from our diet, we can always try.
1. Alcohol
In a study conducted in 2016, about 10% of people concluded that consumption of alcohol triggered their migraine on a frequent/consistent basis, while about one-third believed that it acted as a trigger at least occasionally.
Another research showed that there are some phenolic compounds present in alcoholic drinks that are by-products of alcoholic fermentation. These compounds are known as congeners. It is suggested that congeners might be responsible for triggering migraine attacks.
Attention: Dehydration is the most common migraine inducer, and alcohol is a diuretic, which causes the body to clear fluids through urine faster than usual.
Is there any difference between alcohol-triggered migraine and headaches?
A good question!
Alcohol-induced migraine often comes with other symptoms, mainly nausea or severe fatigue in the body. It can set in several hours after consuming alcohol.
According to the study, ‘participants who drank 200 milliliters of red wine experienced migraines within 30 minutes to 3 hours.’
And it is not always necessary to drink a full glass of alcohol to experience migraine. In some people, migraines may set off after taking just a few sips of alcoholic beverages. It all depends on your sensitivity to alcohol and whether you are susceptible to migraines.
Tip of the Day: Migraine Diary
Try to make a diary containing all the information about your migraine attacks. It can be helpful in many ways, such as;
- It can help your doctor to assess your case easily, based on your symptoms
- It can help you recognize the warning signs and be prepared in advance
- It can also help to identify whether your migraine is acute or chronic
Word of caution: If alcohol triggers your migraine, it’s best not to drink it at all. However, if small amounts of alcohol do not seem to trigger any attacks, you should keep your servings to minimal amounts in order to avoid migraine.
2. Chocolate
Hey, the delicious bar of chocolate you keep in your fridge may be the culprit behind your migraine.
According to research, higher consumption of chocolate can lead to migraine. As eating chocolates increases the levels of serotonin in the body which can cause the symptoms of migraine.
Cocoa has also been suggested to play a major role in the release of excessive amounts of serotonin that may aggravate the severity of migraine.
Did you know: After alcohol, chocolate has been considered the second most common migraine trigger? As reported research, beta-phenylethylamine is present in chocolate and responsible for activating migraine symptoms.
The gut microbiome of humans converts the nitrates in chocolate into nitric oxide. Investigators from the University of California analyzed 180 oral samples and 1997 stool samples. The results indicated that people with migraines had higher levels of gut microbes that can metabolize nitrates.
Hence, chocolate is still on the list of powerful migraine triggers and those people who have been suffering from migraine attacks must stop chocolate consumption depending on the type of migraine they have.
On the other hand: Dark chocolate is also found to help with migraines. It contains high amounts of magnesium, which is also known as a relaxing mineral. A sigh of relief for the people with migraines!
3. Aged Cheese
Imagine a bite of pizza without cheese. Ugh, life is so unfair at times.
Aged cheese has been reported as one of the potential migraine-triggering foods.
As stated by the office of women’s health, a compound called ‘tyramine’ is present in aged cheese which can cause migraines by interacting with neurotransmitters in the body.
The older the cheese, the higher the tyramine content in it.
4. Aspartame
Aspartame is one of the most systematically studied substances in the human food supply, in accordance with the FDA, and is an artificial sweetener with over 200 studies supporting its safety.
According to a study, data shows that aspartame, used to sweeten thousands of products, can cause headache and symptoms of migraine in a small number of people.
Attention:
Studies have shown that aspartame suppresses serotonin and dopamine in the brain.
Since drugs that increase dopamine levels in the brain have been verified to be effective at reducing mild to severe headaches, it makes sense that intake of aspartame may reduce or completely eliminate dopamine levels and may contribute to higher chances of migraine in the future.
5. Processed meat
Are you planning to eat a hamburger for dinner tonight?
Sadly, you can have any other meal on the menu because processed meat has been reported as a migraine-triggering food according to the American Migraine Foundation.
Nitrates and nitrites are found in many cured and processed meats such as hotdogs, ham, and bacon. Once they get into your vascular system, they can cause swelling of your blood vessels and may cause the symptoms of a migraine.
6. Citrus Fruits
A bite of sour, juicy citrus fruits can be a source of migraine in some people.
A 2016 study published in the journal found that citrus fruits are a leading cause of migraines with aura but do not cause migraines without aura.
Citrus fruits contain higher levels of acids that can cause migraines. Fresh fruits such as pineapples, raspberries, kiwis, and ripe bananas can also act as migraine activators.
According to a study, octopamine is another essential compound found in citrus which shows the symptoms of migraine.
Important: If you enjoy oranges or lemonade, you should keep your intake in moderation and record your reaction in a migraine diary. If you experience migraines within a few hours or a day after consuming citrus fruits, you should cut them from your diet immediately.
7. Legumes
A 2014 study in the Journal of Headache and Pain found that vegans felt less pain when they had a plant-based diet as compared to when they ate an animal-based diet.
In some studies, researchers noted that people experienced weight loss when they consumed plant-based food during the study period. Furthermore, according to 2020 reported research, it has been shown that people who used to eat animal-based diets were more prone to body and abdominal obesity. It shows that the rate of migraine symptoms in obese people was higher.
Best Foods for Migraine Relief:
Migraine, go away and please never come back again – an inner voice of all the victims of migraines
“Just kill me now feeling” is the worst to explain while you are having migraine attacks. Here we have a list of the foods that are best to eat in order to keep you away from painful migraine feelings.
- Magnesium-rich foods including avocados, turnips, etc.
- Spinach
- Collard
- Mustard
- Ginger
- Flax seeds
- Omega 3 fatty acids
- Ketogenic foods
You can also try these tips at home to help you feel better:
- Use a cold pack. If you have a migraine, put a cold compress on your forehead
- Use a heating pad or hot press
- Relieve pressure on your scalp or hair
- Dim the lights in your room
- Do not chew anything
- Be careful when going out in the sun
- Manage your stress levels
- Hydrate yourself
Fact: Try to ride in the front seat of the car when traveling. According to the overview of an article published in Drugs in Context 2019, riding in the front seat with a better view of the road may also prevent motion sickness, and hence, migraine.
Furthermore, always try not to watch videos while driving. This creates an internal discrepancy between the eyes and ears, which can upset your balance and cause nausea and migraine.
Medications To Treat Migraine
Many people with migraines find that over-the-counter pain relievers such as aspirin, paracetamol, and ibuprofen can help decrease its signs and symptoms. When taken at the first sign of a migraine attack, it tends to be most effective as it gets sufficient time to be absorbed into the bloodstream.
Cognitive behavioral therapy, biofeedback, and relaxation therapy have been shown frequently to be effective for migraine headaches.
Concluding Thoughts:
You should avoid foods known to cause migraines to control the pain and reduce the frequency or severity of migraines. It is best to consult with a doctor and registered dietitian at Marham to regulate an effective diet and migraine prevention strategy.
FAQs:
1. Which vitamins can help with migraine?
Some researches support the use of vitamin B2, magnesium, vitamin D, coenzyme Q10, and melatonin to help with migraine symptoms.
2. Why do migraines happen more often?
Migraines with aura can worsen for a number of reasons, including certain medical conditions, triggers, or changes in hormones. If you notice that your symptoms change, get worse, or increase in frequency, you should talk to your doctor.
3. What is the major cause of migraine?
The exact cause of migraines is still unknown, but they are thought to be the result of abnormal brain activity temporarily affecting nerve signals, chemicals, and blood vessels in the brain.