For those who experience migraines regularly, it can be a real hindrance to their day-to-day activities and overall well-being. While it can be set off by a variety of factors from high stress levels to a lack of sleep, specific foods we eat can also be the reason behind that pesky migraine. A common misconception is that if your diet is ‘healthy’, it isn’t affecting your migraines, however, research shows that many ‘healthy’ and natural foods can also be a trigger. These foods affect everyone differently, but it can be helpful to pay attention to what you’re eating and identify possible migraine triggers.
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What is a migraine?
A migraine is a medical condition that can result in a severe and throbbing headache, along with dizziness, vomiting or nausea. Research indicates that every year more than a billion people suffer from migraines across the globe.
An episode can last up to several days, hindering a person’s ability to complete daily tasks and concentrate properly. While it can vary in severity, it is important to remember that a migraine is more than just a regular headache. Rather, it is a complex neurological condition that is characterised by recurrent episodes. Migraines typically start during puberty and mostly affect those aged between 35 and 45 years, and are more common amongst women.
Symptoms
The symptoms of a migraine usually occur in stages.
Before the headache:
Many people can feel symptoms coming on hours or days before the headache. At this point, symptoms may include emotional changes like irritability, excessive yawning, dizziness, thirst, frequent urination, and sensitivity to light and sound.
Some people also experience an aura, which is characterized by visual and sensory disturbances, such as flashes of light or blind spots in vision. It can also include one sided tingling on the face, arm or leg and difficulty speaking.
During headache:
The headache itself can range from mild to severe, and feels like a throbbing or pulsating sensation, often on one side of the head. Symptoms can include nausea, dizziness, vomiting, neck pain, and hypersensitivity to light and sound.
Aftermath:
After the headache subsides, certain symptoms can still linger for a few days, this is known as a ‘migraine hangover’. A person may have a heavy head, feel more irritable, be more sensitive to light and sound, feel unusually hot or cold and sweat more.
9 foods that trigger migraines
Dietary triggers are common for migraines due to some specific substances present in them. Some foods could be:
- Alcohol
Studies have shown that alcohol contributes to migraines, especially red wine and dark liquors. They have high levels of tyramine, an amino acid known to cause migraines. Alcohol also dehydrates the body which can be another factor.
- Tea and coffee
Tea, coffee and other beverages containing caffeine have been seen to be a trigger in some individuals. While many also report that drinking tea or coffee helps ease their headache, how the body responds to caffeine varies from person to person.
- Chocolate
Due to the fact that chocolate contains levels of caffeine and tyramine, it may be a trigger.
- Citrus Fruits
Some studies indicate a link between citrus fruits and headaches.
- Nuts
Nuts, including nut butter like peanut butter, are high in tyramine.
- Aged Cheese
Ages cheeses like gorgonzola, camembert, and cheddar also contain tyramine.
- Cured or processed meat
Foods like hot dogs, sausages, and other processed meats can set off a migraine, due to the presence of sodium nitrate, a preservative.
- Monosodium Glutamate (MSG)
Many packaged foods, like seasonings and instant noodles, contain MSG, which could be a trigger for some.
- Artificial sweeteners
Aspartame, an artificial sweetener commonly found in diet beverages as a sugar replacement, may be a trigger.
Tips to manage migraines
- Rule out any possible food triggers
- Stay hydrated
- Include anti-inflammatory foods in your diet, like those containing Omega-3
- Avoids ultra-processed foods and eat fresh
- Avoid excess caffeine
- Maintain a healthy weight
- Stay active and meditate
Other treatments
Consult your doctor if you are experiencing frequent or severe migraines. Along with diet and lifestyle adjustments, treatment for migraines may include pain medication, hot or cold packs, physical therapy, etc.
