Nutrition and Migraines

Migraines are multifactorial, meaning they can be caused by a few things but is heavily due to diet and stress. I know that migraines can be extremely debilitating for most people, so it is a good idea to be aware of what triggers your migraines. Some other triggers are light, insomnia, smoking and alcohol. There isn't a specific diet for migraine attacks, but dietary changes can definitely reduce the frequency and severity. Some supplements and prioritizing certain nutrients have been shown to help a lot with migraines. There are some conditions that can trigger a migraines as well such as iron deficiency anemia.

The most common food triggers reported are wheat/gluten, tea/coffee, eggs, chocolate, mushrooms, yeast, and milk. Foods containing tyramine can cause migraines too such as matured cheeses, cured meats, non-fresh fish, overripe fruits, and fermented vegetables like sauerkraut.

Here are some ways to manage migraines:

1. Being mindful and keeping a food diary: Keep track of the foods you eat and the symptoms you experience after meals. This can help you better understand what foods trigger you and avoid them if possible.

   
   

2. Eating regular meals and whole foods: For some people migraines can be caused by low blood sugar, which can occur if you are skipping meals and are very hungry. Maintaining stable blood sugar includes exercise and making sure your meals don't have high amounts carbohydrates. It would also be a good idea to avoid food additives, artificial sweeteners, and MSG. In other words, stick to real, whole foods like fresh fruits, veggies, and fresh meats.

   
   

3. Hydration: Being dehydrated can also trigger migraines, so make sure you are drinking enough water throughout the day.

   
   

4. Stress management: Make sure your sleep and exercise schedule are on point. If you're sleeping too little and exercising too much you could be putting your body under a lot of stress. Meditation and going on walks can also help with stress management.

   
   

5. Comorbidities: You could be having migraines because of an underlying condition. Looking at this is probably a good place to start because you want to know why you are suffering from migraines in the first place. I mentioned earlier iron deficiency anemia which is a big contributor that can cause migraine attacks. Some others are anything respiratory related such as asthma.

   
   

6. Supplementation: You may even be low in some of these nutrients which could be causing your migraines. These nutrients have been shown to help with migraines:

Vitamin B12: A lot of people have seen benefit from a high dose B12 with their pain.

Alpha Lipoic Acid (ALA): Shown to reduce headache frequency and severity.

Riboflavin (Vitamin B2), CoQ10, and Magnesium have also shown to be helpful.