Disclosure: We’re letting you know that this post contains sponsored links which GetHealthy receives compensation for, which may impact their order of appearance because talking about money should always be an honest discussion.
If you have ever experienced a migraine, you know how dreadful it can be. When a bad headache itself is something terrible to withstand— extreme pain, nausea, and sensitivity to light and sound can make the condition even worse. Once you have had a migraine, you don’t ever want to experience it once again!
If you are wondering how to get rid of your migraine—listen up, your diet needs a change!
What is a Migraine?
A migraine is a type of intense headache that causes a severe pulsing sensation, or throbbing pain, usually on one section of your head. It can be accompanied by nausea, vomiting, numbness, difficulty speaking, and makes you extremely sensitive to light and sound. The migraine symptom can occur one or two days before the onset of the migraine itself. The most common symptoms are excessive yawning, irritability, neck stiffness, food cravings, depression, fatigue, and hyperactivity.
Diet That Triggers Migraines
- The most important trigger of the headache is the withdrawal of caffeine. Yes! When you regularly pound down three or four cups of coffee every morning and you decide to skip your morning routine one day, it is known that you will likely have a full-fledged caffeine withdrawal headache that day
- Too much coffee—more than 400 milligrams daily (one cup is 125 milligram) can put you at risk. Studies have shown that large amounts of caffeine can bring on anxiety and depressive symptoms as well as headaches
- Another trigger of migraine is MSG, which is a flavor enhancer in many processed foods including soups, snacks, seasoning salts, frozen or canned foods, international foods, salad dressing, ketchup, and barbecue sauce
- Consuming nitrites (preservatives) added in processed meats such as bacon, sausage, ham, and lunch meat to preserve color and flavor, can result in migraine
- Alcohol is one of the most commonly reported trigger factors for migraine and studies suggest vodka and red wines with the highest histamine content are problematic
Diet That Helps Prevent Migraines
The three comprehensive diets that may prevent headaches include a low-fat and low carbohydrate diet, a diet that increases the amount of omega-3 fatty acids, and a diet that decreases the amount of omega-6- acids.
- Low-fat diets restrict the amount of fat in the diet to less than 20 percent of your daily energy requirements
- Low carbohydrate diets such as ketogenic diets can reduce headache frequency, but remember it’s not something to consider without strict physician supervision
- The most promising diet to reduce headache frequency is the one that increases omega-3-fatty acid and lessens omega-6-fatty acid. This means it’s time for you to toss out polyunsaturated vegetable oils (corn, soy, sunflower, safflower, and canola) in favor of flaxseed oil
- The foods you could eat would include flaxseed, halibut, salmon, cod, and scallops while those to avoid would be cashews and peanuts
- A healthy headache-preventing diet excludes processed foods, minimizes caffeine, and includes a lot of vegetables, fruits, fish, and lean meats