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Migraine Prevention Diet

Do you suffer from migraines and wonder what you can do to keep them at bay? Try this Migraine Prevention Diet in your quest for Natural Headache Relief.

migraine prevention diet

Migraine Prevention Diet

Have you ever experienced a migraine, and the pain just won’t go away? You may have found yourself in bed all day, without any energy to move or do anything you would usually do. And once the pain does fade, it leaves you feeling exhausted for days on end. 

The question you’re probably asking is: Can I prevent my migraines? And more importantly: Is there anything I can do? One proven way to avoid having migraines is to start using a migraine prevention diet. 

How can I prevent migraines naturally through food?

Migraines are caused by a lack of serotonin in the brain, which is why they’re often associated with certain foods like eggs, turkey, and cheese. Serotonin is the neurotransmitter that regulates sleep, appetite, and pain perception.

Here are some foods that can help:

  • Fruits: Apples, strawberries, raspberries, and kiwis all contain high serotonin levels. They also provide plenty of fiber, which can help keep your bowels moving, so you don’t have issues with constipation.
  • Vegetables: Asparagus and broccoli are both high in tryptophan — an amino acid that’s converted into serotonin in the brain. The best part is that you don’t have to eat these raw to get the benefits; boiled or steamed vegetables are just as effective.
  • Herbs: Many herbs contain phenylethylamine (PEA), which is related to serotonin. PEA boosts mood and helps with appetite control. 
  • Omega-3 fatty acids. These are essential fatty acids – your body needs them, but they can’t be produced independently. When you eat them, they’re converted into the brain chemicals known as omega-3s – docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). These omega-3s help fight inflammation in the brain. And inflammation is what causes migraines.
  • Turmeric. This is another powerful anti-inflammatory that works well for many people with migraines. It also helps with muscle aches, joint pain, and inflammation of other body parts.

What Foods Trigger Migraines?

Several foods can trigger migraines, including food additives and processed foods. Common migraine triggers include:

  • Sugar can trigger migraines by causing an increase in blood flow to the brain. In turn, the increased blood flow causes inflammation. This inflammation can lead to migraines.
  • Food additives include many ingredients used in processed foods, including artificial sweeteners, preservatives, and colorings. Food additives may cause migraines by activating histamine receptors in the brain, triggering an allergic reaction.
  • Processed foods are often high in refined carbohydrates like white rice or white bread, which can cause blood sugar levels to spike quickly, which triggers inflammation of the blood vessels in the brain, leading to migraines.

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Is Banana Good for Migraine?

Bananas might not seem like a likely remedy for migraines, but there are plenty of ways these healthy fruits can help ease a pounding headache. One way is by helping relieve tension headaches. 

Bananas can be used as a natural remedy for migraines because they’re high in potassium, which can help relax muscles and keep blood pressure down.

Can Lack of Protein Cause Migraines?

A growing body of research suggests that a lack of protein may trigger migraine headaches. As with many things relating to migraines, there are several theories about what’s triggering the pain, but all of them point to inadequate dietary protein levels.

A study published in The American Journal of Clinical Nutrition tracked people’s diets with frequent migraines and found that those who had migraines twice or more each month scored 28 percent lower on the amino acid scales than people without the condition.

Is Oatmeal Good for Migraines?

Oatmeal is a popular treatment for migraines because it’s high in magnesium. Magnesium is a mineral that’s important for heart health, muscle function, and metabolic processes. Scientists believe that the low magnesium levels in many Americans are probably behind many health problems, including chronic pain.

{ Read More about Magnesium Deficiency and Headaches }

According to the American Migraine Foundation, people with migraines who ate 1 ounce per day of oatmeal experienced significant reductions in their pain symptoms compared to those who took a placebo.

Are Legumes Good for Migraines?

It turns out that many of the compounds in legumes are effective at reducing inflammation, which is a key culprit in migraine pain. Legumes like lentils and beans are low in fat and relatively inexpensive, making them ideal for people with food sensitivities.

A study published in the American Journal of Clinical Nutrition found that those who consumed at least one serving of legumes per week experienced less migraine pain than those who didn’t eat these foods. The researchers also found an inverse relationship between the consumption of legumes and the frequency of migraines. People who consumed daily legumes had significantly fewer migraines than those who rarely ate these foods.

The key takeaway is to keep a food diary and track what has triggered your migraines before. Once you’ve identified the culprit, eliminate that food from your diet for two months. If you don’t notice a difference, try adding it back in gradually. 

Since food cravings are so personal, it can be pretty difficult to diagnose what foods may be causing chronic headaches. For now, consult with your doctor to figure out whether the migraine prevention diet might be helpful for you—and what food may be contributing to your chronic headaches.

The Migraine Diet for Headache Prevention

The Migraine Diet - What Should You Eat and Stay Away From

References

https://www.healthline.com/health/migraine/what-to-eat-when-you-have-a-migraine

https://www.nia.nih.gov/news/consuming-diet-more-fish-fats-less-vegetable-oils-can-reduce-migraine-headaches

https://thejournalofheadacheandpain.biomedcentral.com/articles/10.1186/s10194-019-1057-1