Table Of Contents
- Understanding Headaches
- Who gets migraines?
- What can trigger a migraine attack?
- What foods can trigger migraine?
- Good Food Choices Can Help You Manage a Headache
- Also, be careful with your drinks!
- What drinks can help with migraine relief?
- Additives to Food and Drink
- What foods are good for headache relief?
- Eliminating Food and Drink Culprits
According to the International Classification of Headache Disorders, there are 150 different types of migraines. The four major categories of headaches are migraine, hypertension headaches, stress headaches and cluster headaches. Certain foods and beverages can either trigger headaches or help relieve headache pain. The frequency and duration of headaches can be reduced by learning the best foods to eat and drink.
Understanding Headaches
Headaches can be caused by a variety of things, including medications and diseases. Symptoms and causes will also vary from one person to another. Headaches can be primary (not due to anything else) or secondary. ).
Food and drink can affect whether or not a headache occurs, the severity of the headache and how long it lasts. Stress headaches, headaches caused by overexertion, or headaches that are due to lack of sleep can be managed. Some headaches, such as migraines, are debilitating and can last for weeks or days.
Certain foods and beverages are known headache triggers. It is difficult to know which foods and drinks trigger headaches in each person. One person may react to corn and bananas, while dairy products or tomatoes trigger another.
Who gets migraines?
Studies have shown that migraines are more common in young adults aged 18 to 44.
Women are more likely to suffer from migraines than men. Genetics also plays a role in who is more susceptible to migraines. Women and men with a history of migraines in their family are more vulnerable to it.
What can trigger a migraine attack?
People who experience migraines repeatedly become familiar with the triggers that cause them. Some triggers are more common for migraine sufferers than others. Migraines may occur when a person is under stress or has a change in sleeping patterns. A migraine can also be triggered by spending hours in front of a computer or other blue-light device. Stress at work can also trigger migraines.
Too much caffeine and alcohol consumption can also trigger migraines. Recent studies show a correlation between migraines and red wine. Changes in barometric pressure or seasons can also cause migraines. This is why migraine sufferers report more attacks during spring and summer.
Which Foods or Food Additives can trigger a migraine?
Some people experience migraines when they eat certain foods. It is easier to avoid a migraine if you know what causes it. Migraine attacks are usually caused by foods that contain additives like MSGs. MSGs can be found naturally in tomatoes, corn, cheese and sauerkraut.
Migraines can also be triggered by products containing yeast, such as bagels or sourdough. Migraine sufferers should avoid hotdogs and lunch meats that contain high levels of nitrogen. Check the ingredients of condiments such as ketchup and mayonnaise. Another culprit is soy sauce. Many soy companies have created MSG-free alternatives to soy sauce.
Tolerance to foods, drinks, and additives is different for each individual. People who suffer from migraines can track their diets to identify patterns and triggers. The foods that migraine patients are told to avoid are often based on the reports of other migraine sufferers in clinical studies and surveys.
- Dairy Products
- Alcohol, particularly red wine and beer
- Aspartame sweetener
- Chocolate
- Citrus fruits
- Foods that are fatty or salty
- Caffeinated drinks
- Nitrites in processed meats
- Monosodium glutamate-rich foods
- Sulfites in foods, such as dried fruit
- Foods that are high in tyramine, such as beans, soy sauces and teriyaki; dried or overripe fruit, like raisins or overripe bananas
- Pickled foods, aged cheeses, fermented foods, and sourdough products are high in histamines.
- Peanuts and Tree Nuts
Manage a Headache by Making Good Food Choices
Cleveland Clinic reports that the majority of information on foods that cause headaches came from self-reporting by people. Many research studies have already been done and are still being conducted. Researchers face a challenge because each case is unique. First, avoid foods that trigger headaches. If a headache occurs, certain foods can help you recover faster.
You can make better choices if you know what to eat if your head is hurting. Some of the most popular foods and beverages that are reported to relieve headaches include:
- Leafy greens
- Fruits, particularly those with bright colours and high antioxidant content
- Low sodium food
- Almonds
Avoid processed foods, aged cheddar, smoked fish or dried fish products, cultured dairy, foods with high sodium content like potato chips, and foods that are high in carbohydrates and/or sugar. Knowing what to avoid can help relieve headaches.
Drinks are also dangerous!
Some drinks have been associated with headaches.
- Dairy Products
Casein is a group of phosphoproteins that makes up 78.7 % of milk proteins. Some people can get milk migraines and other headaches from casein. Headaches have been reported from drinking milk, buttermilk and drinks made with it. Some people use whole milk as a way to treat headaches and migraines. The electrolytes, protein, and other nutrients are helpful.
- Alcohol
Alcohol is found in mixed drinks, champagne, beer and wine. Alcohol can cause headaches by affecting brain chemicals and blood vessel function. The effects are multiplied if you drink alcohol without drinking enough water.
Alcohol, sugar, and tannins are all present in red and white wine, which is a recipe for headaches. Champagne can also cause dehydration by suppressing hormones that regulate the body’s level of hydration. However, the carbonation makes headaches more painful. Carbon dioxide from carbonation can cause headaches, nausea, and dizziness.
- Caffeinated drinks
Many people are unaware that caffeine is present in many drinks. Caffeine is found in many beverages, including coffee, tea and soft drinks. It is found in hot chocolate as well, which can trigger headaches. A cup of hot cocoa made with milk is not recommended if you suffer from migraines. Caffeine is found in many foods, including ice cream and cereals. If you drink several cups of espresso while eating breakfast cereal, the caffeine content will be significant.
What Drinks Can Help Migraine Relief
What works for one person might not work for someone else. Some research suggests that the following drinks may relieve migraines.
1. Decaffeinated coffee
Caffeine can affect the amount of adenosine in the brain, which is a chemical that occurs naturally. Adenosine is a vasodilator that affects electrical activity in the brain and controls many other functions. It adheres to receptor modules found on the surface of brain cells. Caffeine is thought to act as an antagonist, blocking receptor action. Adenosine may be a factor in migraine headaches.
Although the impact of caffeine on migraines has not been fully understood, the American Migraine Foundation suggests that coffee be avoided by those who suffer from severe or chronic migraines. Caffeine withdrawal can cause headaches. However, studies show that a small amount may help migraines.
Decaffeinated coffee, which has 97% of the caffeine removed, can help relieve migraines. Decaffeinated cups of coffee can range from 2-15 mg in an 8-ounce cup.
2. Green Tea
Green tea is rich in catechins (also known as polyphenols), saponins and vitamins. The fact that it contains more antioxidants than coffee and less caffeine makes it a good migraine reliever. Green tea has between 50-100mg of catechins, which are powerful antioxidants. It also contains 30-40mg of caffeine.
3. Peppermint tea
Peppermint oil applied to the forehead and temples reduces tension headaches. Although the research is limited and there are no known side effects, peppermint oil consumed orally and peppermint leaf tea have been shown to be safe.
Peppermint tea contains antioxidants but is caffeine-free. Its fresh, soothing scent can help reduce anxiety and stress.
4. Ginger tea
Ginger tea can help to reduce migraine symptoms like nausea and vomiting. It can also reduce migraine frequency. The ginger plant’s underground stem (rhizome) is used to make ginger. The plant is anti-inflammatory, antioxidant and has vasculoprotective properties. More research is needed to determine which constituents reduce migraines and their symptoms.
5. Water
Migraines are known to be triggered by dehydration. It is vital to your general health to stay hydrated, as all of the body’s organs and systems require water to function properly. Women should drink 11 cups of water per day, while men should drink 16 cups. Water is important to drink before and after exercise, work or recreation in warm weather. Dehydration is not the cause of a headache, but it is important to drink water at the first sign that a migraine may be developing.
6. Smoothies
Healthy Green Smoothies Recipes
Green smoothies can be made from dark green leafy veggies like spinach, kale, collard, turnip, or turnip. Dark green leafy veggies are rich in nutrients and may help reduce migraines. Leafy greens are rich in beta-carotene. This is a precursor of retinol, vitamin A. It’s also an anti-inflammatory and antioxidant. Leafy greens are high in Magnesium. Low magnesium levels have been associated with migraine headaches. Combining B vitamins like folate, B6, or B12 may reduce migraine attacks. Dark green leafy veggies are high in folate and contain other vitamin B compounds.
7. Fruit Juices
Magnesium is also found in high quantities in certain fruit juices. According to U.S. Food Data Central, a glass of orange juice contains 11 mg of Magnesium, grapefruit has 13 mg, and grape juice is 10 mg. It is essential to your health that you drink only juices with natural sugar.
Food and Drink Additives
Today, food and beverages are laden with additives. Foods are enhanced with flavourings, preserved (like nitrites), and sweetened with sugar substitutes. Chemicals, such as artificial sweeteners like aspartame, can cause headaches.
Monosodium glutamate is no longer used as much, but it can still be found in soy sauce and packaged foods. It is also present in meat tenderizers. Among the other additives that cause headaches are phenylalanine, nitrites and packaged foods.
What foods are good for headache relief?
Many people ask about how to cure migraines permanently. There is no cure for migraine headaches permanently. This is mainly because medical researchers are still trying to pinpoint the exact cause. They have found that certain vitamins, minerals and other nutrients can help relieve migraine headaches.
Many foods can trigger migraines, but many also reduce the frequency or severity of these headaches. It is also a plus that these foods and drinks are healthy for everyone.
Magnesium-rich foods
In a study from 2021, it was found that eating foods rich in Magnesium may reduce the risk of migraines. A study also found that supplementing with Magnesium may help reduce migraine attacks. Magnesium-rich foods include:
- Dark leafy greens such as spinach, Swiss chard and kale
- Avocado
- Bananas
- Tuna
- Cashews and almonds
- Whole grains
- Black Beans
Omega-3 fatty acids
Researchers have found that long-chain polyunsaturated omega-3 fatty acids (also known as “healthy fats”) can reduce or even prevent migraines and severe headaches. Dietary sources of these essential fatty acids are necessary for good health.
Omega-3-rich foods include:
- Mackerel
- Salmon
- Cod liver oil
- Herring
- Oysters
- Sardines
- Flaxseeds and Chia seeds
- Walnuts
- Soybeans and edamame
Fiber-rich foods
Fibre-rich foods can reduce the frequency of migraines and severe headaches. According to a study, for every 10 grams more fibre in your daily diet, the frequency of migraines and severe headaches decreases by 11%. These foods include:
- Whole grains
- Lentils and peas
- Beans
- Fruits
- Vegetables
Water
Dehydration is linked to headaches and can make migraines or other types of headaches worse. Dehydration was also found to be closely related to migraine severity and frequency in another study. Improved water balance can help reduce migraines and other factors that cause them, such as stress and sleep disruption.
Whole Foods
Adopting a plant-based, whole-food diet can reduce headache frequency or prevent headaches for some people. This diet includes legumes, fresh fruits, vegetables and grains, as well as dark green leafy veggies. The diet also consists of some unprocessed foods. These foods may reduce migraines because they are anti-inflammatory.
Although instant migraine relief may be difficult to achieve, ginger and nuts are effective. Here are some foods to help with headaches and migraines.
Let’s look at each of these points: which foods and beverages help migraines?
1. Leafy greens
Leafy greens are rich in various nutrients that can help relieve headaches. Research has shown, for example, that magnesium supplements can reduce migraine symptoms because many migraine patients have low magnesium levels. (PMID 9523054)
The Journal of Headache and Pain published that folic, B6, and vitamin B12 combined reduced migraine symptoms. According to the National Headache Foundation, a European study found that vitamin B2 can reduce migraine frequency.
These leafy greens contain all of these antioxidants and anti-inflammatory elements.
- Kale
- Spinach
- Collard greens
- Turnip greens
- Broccoli
2. Nuts
Nuts contain Magnesium, which helps relieve headaches by relaxing the blood vessels. Nuts also contain significant amounts of vitamin E, which, according to research, can be used to control migraines triggered by hormonal changes and with an aura. (PMCID PMC4359851) A handful of almonds or other nuts can provide immediate relief for some headache sufferers.
- Almonds
- Walnuts
- Cashew nuts
- Brazil nuts
3. Fatty fish
They are rich in omega-3 fatty acids EPA and DHA, which have anti-inflammatory properties. These fish contain B vitamins such as riboflavin B2, which is known to reduce migraine attacks. Salmon contains vitamin D and coenzyme Q10, which can relieve migraines. (PMID: 28854909)
- Salmon
- Cod
- Mackerel
- Halibut
4. Fruits
Magnesium and potassium are found in many fruits. Some studies indicate that potassium can help relieve migraine pain through improved nerve function. The potassium, Magnesium, complex carbohydrates, and B vitamins in bananas help reduce headache pain. Fruits with high water content can help relieve headaches caused by dehydration.
- Apricots
- Avocados
- Bananas
- FIGS
- Raspberries
- Melon
- Cantaloupe
- Watermelon
- Honeydew
5. Seeds
These seeds contain omega-3 fatty acid, which helps to fight inflammation. These seeds also contain significant amounts of Magnesium, which can help prevent blood vessel spasms. Blood vessel spasms caused by constricted vessels are being investigated as possible migraine triggers.
- Poppy seeds
- Sesame seeds
- Pumpkin seeds
- Sunflower seeds without natural flavours
- Chia seeds
6. Whole grains
They increase the glycogen in your brain. Low blood sugar can cause headaches. A study showed a link between migraines and iron deficiency. (PMID: 31649807) Whole grains are rich in nutrients such as vitamin E, iron, coenzyme, Q10, Magnesium and fibre.
- Quinoa
- Barley
- Buckwheat
- Bulgur
- Whole oats
- Whole grain bread
7. Legumes
Legumes are rich in protein, fibre, and Magnesium, which help to maintain blood sugar, and potassium and Magnesium, which reduce blood vessel constriction. Coenzyme Q10 is also found in legumes, and according to one study, it may help reduce the duration of migraines. These nutrients can help relieve headache pain.
- Lentils
- Beans
- Peas
- Soybeans
- Chickpeas
8. Hot peppers
Capsaicin is found in hot peppers, and it numbs the brain’s trigeminal nervous system. It also inhibits the neurotransmitter that causes migraine pain. Also, they may relieve tension headaches, cluster headaches, and other types of pain. Eating hot peppers may also help to open up blocked sinuses and relieve sinus headaches. Hot peppers contain vitamins C, A, B and E.
- Jalapenos
- Habaneros
- Cayenne
- Anaheim
9. Coffee or tea in small quantities
A cup or two of tea or coffee per day can help relieve headaches, especially when a caffeine deficiency causes the headaches. Caffeine reduces the size of blood vessels, which allows for better blood flow. It is important to maintain a healthy balance and avoid consuming too much coffee. Too much caffeine can cause a headache.
10. Ginger
Ginger oil contains chemical compounds that are essential for headache relief. It reduces inflammation by increasing the chemical messenger serotonin. In a medical study, ginger powder significantly reduced headache severity for patients with acute migraines who did not have aura.
- Ginger spice
- Ginger powder
- Ginger tea
- Ginger supplement
11. Chocolate
Dark chocolate that contains at least 70% cacao is high in Magnesium and riboflavin. Both nutrients can help manage migraines by relaxing blood vessels.
Medical research also showed that those who consumed higher amounts of tryptophan, a precursor to serotonin, daily had a 54-60% lower risk of migraine. Chocolate contains serotonin and tryptophan.
12. Beets
Beets contain nutrients such as manganese and potassium. They also contain vitamin C and folic acids. According to studies, migraine sufferers who consumed 2mg of folic with vitamins B12 and C experienced better migraine relief than those who only received 1mg of folic with the same vitamins. This indicates that beets’ folic acids could help manage migraine symptoms.
13. Mushrooms
Due to their anti-inflammatory and antioxidant potential, mushrooms can help with migraines and headaches. Certain compounds in mushrooms, such as ergothioneine, antioxidants, and neuroprotective properties, may help reduce inflammation in the brain and offer relief from headaches and migraines.
14. Avocado
Avocados contain a lot of Magnesium, which has been linked to a possible reduction in migraines and headaches. As part of a healthy diet, avocados can help maintain magnesium levels, which could be beneficial in managing migraines and headaches.
15. FIGS
It has been suggested that figs could help prevent migraines because they contain potassium, which is anti-inflammatory. Adequate potassium intake may reduce inflammation, which is a possible migraine trigger.
Can food cure migraine headaches? Physicians Committee for Responsible Medicine recommends that people eat foods they know are not likely to cause headaches. A simple diet can bring relief during headaches.
- Brown rice
- Squash, carrots and spinach are all examples of well-cooked vegetables in the green, yellow, orange or red colour spectrum.
- Cherries and cranberries are non-citrus fruits that can be dried or cooked.
Eliminating Food and Drink Culprits
It takes a special diet to find out what causes headaches and what relieves the pain. You may be able to eliminate certain foods from your diet if they cause headaches or add them if they relieve headaches.
A healthy lifestyle can also help manage headaches. Do not rely only on medication to relieve headaches. Stress and tension are often the cause of headaches. Address these stressors in your life. A healthy and balanced diet is important. Limit alcohol intake. Don’t skip meals. Water is important. Drink plenty of it every day. Sleep well. Exercise regularly. Anyone can control these behaviours, and they will help prevent headaches or minimize headache pain.
