Migraines and Food
Is your diet giving you a headache?
by Keecha Harris, Dr.PH., R.D., for MSN Health & Fitness
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Are migraines linked to the foods you eat? Not likely. Numerous claims exist about the potential for herbs like feverfew and the elimination of wheat products to limit the frequency and intensity of migraines. However, only about 20 percent of severe headache sufferers respond to changes in diet. Even for these folks, the link between diet and migraines is found primarily by trial and error on the part of sufferers and their doctors. But there are about six categories of foods that many experts believe are associated with migraines. Work with your doctor to see if eliminating or rotating the following foods can relieve your brain-busting symptoms.
Cheese. Chocolate. Coffee. Cola. Citrus. The C’s have it and pound it in your head. Some alcoholic beverages can push you into head pain, too. What do all of these foods have in common? Each contains food components that are thought to trigger migraines. Although the relationship between food and migraines remains unclear, here are some food components headache sufferers should be wary of:
- Tyramine, an amino acid found in chocolate, nuts and aged cheeses, such as cheddar, brie and parmesan.
- Histamine, an immune system stimulant found in beer and red wine.
- Nitrates, which keep hotdogs, sausages, luncheon meats, cured ham and other processed meats shelf stable.
- Caffeine, the perker-upper of coffee, colas and teas.
- Monosodium glutamate (or MSG), commonly found in Chinese restaurant dishes.
- Citrus, fruits like oranges, grapefruit, lemons and limes.
How you eat is as important as what you eat, if you’re a migraine sufferer with food sensitivities. Fasting and skipping meals will put you on a quick path to cranial calamity. Be sure to eat small meals every three to four hours and never skip breakfast. A high-magnesium diet, rich with foods such as fish, beans, bran flakes and dark green, leafy vegetables, may reduce migraine frequency. Eat these foods on a regular basis.
Lifestyle issues can throw you into a neurological tizzy, too. Take headache and migraine medications as directed. Maintain regular sleep patterns, get at least 30 minutes of aerobic exercise three times per week and manage the stress in your life. Gradually decrease the amount of caffeine in your diet instead of kicking the habit cold turkey, which can bring on migraines. Women are three times more likely to suffer migraines and need to watch offensive foods around their periods. Keep a migraine journal that includes information on when and how often the headaches occur and also note what you’ve been eating. This information can help your doctor and dietitian determine if you should restrict or eliminate certain foods.
There is a mind boggling maze of information out there on migraines and diet. As I’ve said, most of it is junk. Although migraine prevention usually doesn’t involve diet management, if you are one of the few with food sensitivities, the food precautions outlined above can help you find your way to a headache-free oasis.
Resources:
- American Council for Headache Education
- American Headache Society
- National Center for Complementary and Alternative Medicine
- National Headache Foundation
- National Institute of Neurological Disorders and Stroke
More about Headaches and Migraines from MSN Health & Fitness:
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