A number of so-called triggers can cause a severe headache. Noise, stress, lack or, on the contrary, too much sleep, flashing or bright light, hormonal changes in women, specifically the drop in estrogen during menstruation, or perhaps a bad diet.
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The best foods for migraines
The choice of diet for migraine is very individual. What helps one may not necessarily help another. In addition, there are no foods that can completely prevent migraines. However, there are those with which you can be sure that you will not have a headache after them, and they can even delay or reduce the pain.
Colorful vegetables
Fill your plate with beautifully colored vegetables, because they are healthy and most importantly will not lead to unpleasant migraines. Orange, yellow and green vegetables contain a lot of vitamins, minerals and antioxidants and often a high water content (for example, cucumbers or peppers), which is extremely important in the prevention of migraines. Green vegetables, such as spinach or cabbage, are also rich in magnesium and other minerals, which, among other things, help block signals in the brain that then lead to migraines. Pumpkin and sunflower seeds or oatmeal will also help you supplement yourself with magnesium.
Clear water
If you feel a migraine coming on, drink a glass of plain water. The reason for the onset of pain may be that you are dehydrated. According to the American Migraine Foundation, this happens to about 30% of people. Foreign research claims that headaches can subside after drinking 500-750 ml of pure water in quick succession. And if you don’t like plain water, try adding fresh herbs or small or chopped fruits to it.
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Whole grain foods
Complex carbohydrates from whole grains can help keep blood sugar levels stable, which can play a big role in migraine prevention. And you don’t have to eat just brown rice or whole grain pasta. Also try different types of grains, such as quinoa or amaranth.
Fatty fish
Omega-3 fatty acids, found in oilier fish such as salmon, tuna or sardines, have anti-inflammatory effects. So try to include them in your diet regularly, at least once a week.
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Worst Migraine Foods
There are a number of migraine triggers, and in addition to stress, hormonal changes or excessive noise, they can also be some foods. Even here, what works for one person may not work for another. However, if you suffer from migraines or headaches, perhaps you should eliminate the following foods from your diet:
Aged cheeses
Cheeses such as parmesan, cheddar, gruyere, or mold cheeses can trigger a migraine. The reason is the substance tyramine, the content of which rises as the cheese matures or ages. Tyramine is also found in high-fat dairy products, such as butter or whipped cream.
Fermented foods
Although sauerkraut is extremely healthy, if you don’t want to risk a migraine, you’d better marry it. And so is kombucha, miso, kimchi or other fermented foods. The reason is again the high content of tyramine, which is one of the triggers for migraine attacks.
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Smoked meat and salami
Forget the hot dog, fire-roasted burritos or smoked meat with mash. The reason here is that, in addition to the already mentioned tyramine, nitrates and nitrites, which are used as preservatives, can dilate blood vessels and cause headaches in some people. Foods with glutamate also trigger headaches. So it’s better to fry a fair steak or a slice of meat seasoned with herbs and salt on the pan or on the grill and eat it with fresh vegetables.
Red wine
Better not try to beat a migraine with a glass of wine, at least not red. It contains flavonoids, which are beneficial antioxidants, but can trigger migraines in some people. And we probably won’t please beer lovers either, because even this drink is full of flavonoids.
Diet sodas
Lemonades sweetened with artificial sweeteners are generally not a very good drink. And artificial sweeteners like aspartame can also trigger migraines in some people, as can caffeinated beverages. If you suffer from headaches, keep Diet Coke or other sodas as an occasional treat in favor of water or tea sweetened with agave, rice or date syrup.
Some vegetables and fruits
Although vegetables and fruits are generally considered healthy foods, some types are high in tyramine, which has been discussed here several times, and are therefore best avoided if you suffer from migraines. From vegetables it can be tomatoes, potatoes or onions, in the case of fruit it is mainly citrus fruits, bananas, avocados and also dried fruits.
Chocolate
Unfortunately, chocolate also contains tyramine, the darker it is, and therefore the so-called healthier, the more it contains. Another problem can be that women crave chocolate before their period, when their estrogen levels drop. If this also happens to you and you know that you suffer from migraines, try to replace chocolate with another sweet treat, ideally fresh fruit, especially during this period.
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