If you are one of the millions of people worldwide who experience migraines, you know they can be disruptive to daily life. Migraines are more than just headaches; they are accompanied by weakening symptoms such as vomiting, nausea, and sensitivity to sound and light. These symptoms can last for hours and even days, making it challenging to perform even the easiest activities.
While there are several medications available to manage migraines, their effectiveness with individuals can often cause some unwanted side effects. However, the good news is that there are alternative remedies for managing migraines, including dietary changes. Certain foods play a significant role in alleviating the symptoms of migraines. In this article, we will explore various foods that can aid migraine relief. So, read along!
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What are migraines?
Migraines are more complex than headaches; they are intense and characterized by throbbing pain. Although some people experience this painful headache on both sides of the head, migraines typically affect one side. Migraines are a type of neurological condition that can last for hours or even days, significantly affecting the quality of life. According to research, more than one billion of the world’s population is affected by this condition today.
In addition to the severe head pain, migraines can bring on other symptoms such as nausea, vomiting, fatigue, aura, difficulty concentrating, and sensitivity to light, smell, and sound. There are no exact causes for this condition, but it is believed that certain factors such as genetics, hormonal fluctuations, nutrition, and environmental factors might be involved in its manifestation. While you might have little or no control over some of these factors, understanding how to manage migraines can provide relief.
For instance, hormonal fluctuations, particularly in women, can trigger migraines. If you are interested in learning more about how diet can help regulate hormones and potentially alleviate migraine symptoms, check out our article on foods for hormonal balance.
How can foods provide relief from migraine?
While medications are commonly used to alleviate the symptoms of migraines, a good migraine menu can also play an important role in providing relief. Foods that are particularly rich in important nutrients and antioxidants such as magnesium, riboflavin, and vitamin D, can aid the management of migraines.
Additionally, a diet for the management of migraines should contain anti-inflammatory foods, which can potentially lower inflammation in the body thereby reducing the severity of symptoms. Foods rich in omega-3 fatty acids such as fatty fish, nuts, and seeds contain powerful anti-inflammatory compounds for relief from migraines.
Seven powerful foods for migraines
1. Cashews
Native to Brazil, cashew nuts are enjoyed for their mild flavor and creamy texture. They are loaded with diverse nutrients such as protein, vitamins, healthy fats, and minerals, making them a good addition to your diet. They are high in magnesium, a mineral that plays an important role in diverse body functions such as blood pressure regulation and nerve function. Studies assert that a magnesium deficiency may contribute to a migraine attack. So, cashews with their rich magnesium profile are a valuable addition to a migraine diet.
Cashews also contain vitamin B2 or riboflavin, which is another nutrient beneficial for migraine relief. They also contain healthy fats, especially polyunsaturated and monounsaturated fats, that possess anti-inflammatory qualities, which can help alleviate inflammation in the body including the inflammation associated with migraines.
2. Yogurt
Yogurt is a dairy product produced by fermenting milk with beneficial bacteria. This fermentation process gives yogurt its numerous benefits as well as its tangy flavor and creamy texture. Yogurt contains probiotics, which are especially beneficial for gut health. By supporting a healthy balance of healthy gut bacteria, yogurt can potentially help reduce inflammation and support gut-brain communication, which can reduce migraine.
Moreover, some types of yogurt, especially Greek yogurt, are high in magnesium, which can aid migraine relief. Magnesium can help relax blood vessels, which can help reduce tension headaches. Yogurt is also a hydrating food and can contribute to the body’s hydration, therefore reducing dehydration, which is one of the triggers of migraines in some individuals.
3. Brown rice
Another food that can be a great addition to a migraine diet is brown rice. It contains significant amounts of magnesium, which can aid the regulation of functions of the neurotransmitters. This can help reduce the occurrence and severity of migraines. Brown rice is a rich source of fiber, which can aid digestion and support gut health, which can potentially reduce the risk of developing migraine.
Moreover, brown rice has a low glycemic index, which means that it does not cause sudden blood spikes or crashes in blood sugar. Fluctuations in blood sugar are one of the triggers of migraines. By incorporating brown rice into your diet, you can help maintain blood sugar levels, reducing migraine attacks. To get the full benefits of brown rice, make sure you opt for whole-grain brown rice instead of refined rice.
4. Spinach
Spinach is particularly great for migraines because it is low in tyramine, a compound found in fermented or aged products that can trigger migraines in vulnerable individuals. Spinach has a high water content, which aids in hydration, which is crucial for the prevention of migraine. In addition, spinach is loaded with powerful antioxidants such as carotenoids and flavonoids, which can protect cells from inflammation thereby reducing the risk of developing migraine.
This leafy vegetable is also rich in magnesium, a mineral notably recognized for aiding the prevention of migraines, as it relaxes blood vessels and supports the functions of neurotransmitters. Moreover, spinach contains great amounts of riboflavin, which aids cellular energy production and can aid in the prevention of migraine symptoms.
5. Sardines
Sardines are small, oily fish that contain diverse nutrients such as omega-3 fatty acids, magnesium, protein, and riboflavin. These omega-3 fatty acids possess anti-inflammatory properties, which can help decrease inflammation in the body including in the brain and blood vessels. By reducing inflammation, omega-3 fatty acids may help reduce the symptoms associated with migraines.
Furthermore, sardines are a great source of protein, which can support satiety and regulate blood sugars. Fluctuations in the levels of blood sugar are a known trigger for intense migraine in some individuals. By adding sardines to your diet, you can maintain balanced energy levels and a decreased risk of experiencing sudden blood sugar crashes which can potentially prevent and alleviate migraines.
6. Ginger
One natural remedy for migraine that should be on the top of your list of foods for migraine relief is ginger. Ginger has been used for decades for the alleviation of different health concerns, including migraines. It possesses strong anti-inflammatory qualities that can help alleviate inflammation in the tissues in the head and blood vessels. Consuming ginger can potentially aid in relief from migraine symptoms. Ginger can also help with pain due to its analgesic qualities. Since migraines are characterized by head pain, ginger may offer relief by blocking pain pathways and decreasing the intensity of headaches.
Another reason to add ginger to your diet is its ability to reduce migraine triggers. Ginger can halt the production of prostaglandins, a hormone-like substance that is involved in pain and inflammation. By regulating the levels of prostaglandins, ginger may aid in the prevention of migraines triggered by dietary factors or hormonal fluctuations. Add sliced or grated ginger to hot water to make ginger tea or use it as a spice in your smoothies and stir-fries to get a healthy kick.
7. Almonds
Almonds are nutrient-dense nuts that can offer potential benefits for migraine, as they are rich in magnesium and riboflavin. Magnesium can help prevent migraine attacks by widening blood vessels, which can improve blood flow to the brain, reducing the intensity of head pain. The riboflavin composition in almonds can decrease the frequency of migraines, especially in individuals with specific genetic mutations that hinder the metabolism of riboflavin.
Another reason to add almonds to your migraine diet is because they possess a low glycemic index (GI), so they do not cause sudden spikes in blood sugar. This can aid the maintenance of blood sugar contributing to the prevention of migraine attacks. Try eating almonds as a snack or substitute almond milk for other dairy products that may trigger migraine attacks.
Conclusion
Making changes to your diet can be a powerful tool for managing migraines. By incorporating foods rich in essential nutrients such as magnesium, vitamin B2, healthy fats, protein, and omega-3 fatty acids into your daily nutrition, you are likely to reduce the severity and frequency of migraine attacks. In addition, it is important to stay hydrated and avoid foods that trigger these attacks. Enjoy foods such as almonds, cashews, sardines, and ginger in your diet to alleviate the symptoms of migraines.
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