Eating a healthful diet can help prevent migraines. A healthful diet should consist of fresh foods, including fruits, vegetables, whole grains, and lean proteins.Fresh foods are less likely to have added food preservatives, such as monosodium glutamate (MSG). Preservatives can trigger migraines in some people, so avoiding foods that contain them can help.
Whole, natural foods that don’t have preservatives or artificial flavorings are a good place to start when it comes to revamping your diet. you should incorporate foods that are “pain safe.” Pain-safe foods generally aren’t viewed as a trigger for any condition, including migraines.
The PCRM(Physicians Committee for Responsible Medicine) considers the following foods and beverages “pain-safe”:
- orange, yellow, and green vegetables, such as summer squash, sweet potatoes, carrots, and spinach
- carbonated, spring, or tap water
- rice, especially brown rice
- dried or cooked fruits, particularly non-citrus kinds such as cherries and cranberries
- natural sweeteners or flavors, such as maple syrup and vanilla extract
The Association of Migraine Disorders have created a list of “migraine safe foods” to guide a person’s food choices. These foods generally do not contain preservatives, yeasts, flavorings, and other substances that are potential migraine triggers, such as nitrites and phenylalanine.
1. Fruits ,Vegetables and Legumes
Fruits, vegetables, and legumes all contain plant estrogens that blunt the negative effects of the estrogen our bodies naturally make. This may be particularly helpful for women who get migraines with their periods—which may be due to a sudden drop in estrogen. The reasoning goes, the higher your overall estrogen level is to begin with, the farther it can fall during the drop. The fibre in these migraine fighting foods helps by removing excess estrogen from the body along with waste, so it’s not recycled back into your bloodstream.
Another major plus of these foods: They’re low in fat. When you eat less fat,your body make less estrogen!
Although caffeine may trigger migraines in some people, when a migraine strikes ,a few cups of coffee do help relieve the pain. Caffeine is so effective at helping to shrink swollen blood vessels in the brain, it’s one of the key ingredients (together with acetaminophen and aspirin) in over-the-counter migraine medicines.
Research shows that this warming spice contains some potent compounds that are similar to the ones in non-steroidal anti-inflammatory drugs. It may work against migraines by blocking inflammatory substances called prostaglandins. Ginger hasn’t been rigorously tested for headache relief, but even if it doesn’t control migraines, it should help relieve the nausea that often comes with them .
Aim for: There’s no recommended dose, but you might start using powdered or fresh ginger,liberally in cooking or ordering dishes flavoured with ginger when dining out. Or when a migraine strikes, mix in a few teaspoons of powdered ginger in a glass of water and drink it every few hours to help alleviate the pain. You can also suck on dried ginger candy!
4.Magnesium Rich Foods
Whole grains, beans, and leafy dark green vegetables are all high in magnesium, which research shows is often deficient in people who get migraines. Low levels of magnesium are thought to make the brain extra sensitive to migraine triggers.
Magnesium deficiency is linked to headaches and migraines. Studies show magnesium oxide supplementation helps prevent migraines with aura. It may also prevent menstrual-related migraines.
You can get magnesium from foods that include:
- Sesame seeds
- Sunflower seeds
- Brazil nuts
- Peanut butter
Inadequate hydration may lead you to develop a headache.
In fact, studies have demonstrated that chronic dehydration is a common cause of tension headaches and migraines .
Thankfully, drinking water has been shown to relieve headache symptoms in most dehydrated individuals within 30 minutes to three hours .
What’s more, being dehydrated can impair concentration and cause irritability, making your symptoms seem even worse .
To help avoid dehydration headaches, focus on drinking enough water throughout the day and eating water rich foods.
Don’t beat yourself up when you have a migraine, your migraine will do that for you…..