Diet Plan for Migraine

A Migraine is a headache that can cause severe throbbing pain or a pulsing sensation, usually on one side of the head. It's often accompanied by nausea, vomiting, and extreme sensitivity to light and sound.

Prevalence

An estimated 1 billion people experience migraine attacks, making it the third most common illness and the most common neurological condition in the world.

Triggers : If you experience migraines, you know that they can be brought on by a variety of factors. These can include high stress levels, sleep disruptions, weather changes, and your diet, including what you eat and drink, and when.

1. Stress and anxiety
2. Hormone changes
3. Certain medications or overuse of medications, including hormonal birth control, steroids, and prescription painkillers
4. Poor sleep quality or a sleep disorderTrusted Source (e.g., insomnia, sleep apnea)
5. Changes in weather
6. Food such as -
   • Chocolate (possibly due to the chemical beta-phenylalanine)
   • Nitrate-rich foods, such as cured meats and hot dogs
   • Monosodium glutamate (MSG), an additive often found in processed foods
   • Artificial sweeteners, especially aspartame
   • Tyramine, a chemical found in fermented foods, aged cheeses, and some kinds of fresh-baked bread
   • Alcoholic beverages like wine and beer

Solution :

Avoid certain foods. Diet plays a vital role in preventing migraine attacks. Changes in eating habits also help, such as limiting sodium and fat or trying a low glycemic diet. Avoiding processed foods in favor of whole, unprocessed foods is generally good advice for everyone. If you find additives like artificial flavorings, sweeteners, or preservatives to be migraine triggers for you, try to avoid them in the bulk of your diet.

Certain foods contain high amounts of minerals, vitamins, and fatty acids that may help prevent migraine. Here’s a list of what you can add to your diet:

Magnesium-rich foods - Research on mostly white females indicates that magnesium may offer migraine relief. Foods rich in magnesium include dark leafy greens, avocado, and tuna.

Omega-3 fatty acids - Research indicates that increasing omega-3 fatty acids may help people with migraine. Foods rich in omega-3 fatty acids include fish such as mackerel and salmon, and seeds and legumes.

Ketogenic foods - This means eating foods that are low in carbohydrates and high in fat, like seafood, non-starchy vegetables, and eggs. Always speak with your dietitian before starting any plan or diet.