June is Migraine and Headache Awareness Month, which acquired us pondering: Are there any meals that may assist with one of these head ache? “The most important thing I tell patients is that migraines are highly individualized,” says Dr. Nicholas Church, a board-certified member of the American Board of Family Medicine and the American Academy of Family Physicians. “What helps one person may not help another, and what’s a trigger for one might be therapeutic for someone else.”A holistic method is important as a result of hydration, train, sleep and stress administration can all play a component in controlling migraines and complications. With this in thoughts, Church recommends that sufferers hold a “headache diary” to trace these components, together with the meals they eat or keep away from, to see if there are patterns. While no single meals or weight loss plan change will remedy complications or migraines totally, they could assist present reduction. These are the meals specialists advocate you think about. 1. Omega-3-rich meals like flaxseed and salmon”I recommend omega-3-rich fish, such as salmon, mackerel and sardines,” says Church. “These fish are high in anti-inflammatory fats (EPA and DHA), which can reduce inflammation throughout the body, including in the vascular system and brain.”Citing a 2021 randomized managed trial, Church explains that as a result of migraines are believed to contain inflammatory and vascular modifications within the physique, omega-3 fatty acids could assist scale back their frequency or depth when eaten repeatedly. “The study’s findings also align with earlier data showing that omega-3s help regulate prostaglandins, which play a role in headache inflammation,” says Church. Prostaglandins are hormone-like substances that impression bodily features like irritation, ache and menstrual cramps. Fatty fish additionally comprise vitamin D, coenzyme Q10 and B nutritional vitamins like riboflavin, which assist wholesome mind metabolism.Kiran Campbell, a registered dietitian nutritionist at MyNetDiary, additionally mentions a 2024 meta-analysis revealing that omega-3 fatty acids can scale back the frequency, length and severity of migraines. She provides that plant-based sources embody chia seeds, walnuts, flaxseed and algae oil. Example meals: salmon, mackerel, sardines, chia seeds, walnuts, flaxseed and algae oil Chia and flax seeds are nice sources of omega-3s. mikroman6/Getty Images2. Magnesium-rich meals like kale and pumpkin seedsDaniel Redwood, the director of Human Nutrition and Functional Medicine on the University of Western States, explains, “Attention to the potential importance of magnesium in migraine grew in prominence with the discovery (Ramadan, 1989) that people with migraines had lower levels of this mineral in their red blood cells, serum and brain tissue.” Dr. Paul Daidone, medical director at True Self Recovery, seconds this, stating that meals wealthy in magnesium — like pumpkin seeds, spinach and avocado — could scale back the severity and incidence of migraines. He cites a 2022 research inspecting the potential connection between magnesium deficiency and migraine, which describes how magnesium deficiency is implicated in migraine assaults because of processes like cortical spreading despair, oxidative stress, neurotransmitter imbalance and electrolyte imbalance. “Although clinical evidence of the acute dietary magnesium deficiency as a direct migraine trigger remains limited, scientists are investigating the involvement of intra- and extracellular magnesium levels in migraine pathogenesis,” Daidone explains. Dr. Schonze Del Pozo, a board-certified inside medication doctor and medical director at East Sacramento Concierge, states that lots of the sufferers she sees for complications and migraines are poor in magnesium. She additionally cites a 2012 research within the Journal of Neural Transmission entitled “Why all migraine patients should be treated with magnesium.” As a end result, she recommends a nutritious diet of magnesium-rich darkish leafy greens like spinach, kale, broccoli and Swiss chard.Example meals: pumpkin seeds, spinach and avocado, kale, broccoli and Swiss chard3. Ginger”Many swear by ginger as a way to help with migraines,” states Dr. Maria Knöbel, a common practitioner and medical director of Medical Cert UK. “Studies have proven that ginger reduces nausea and can decrease the inflammation that leads to migraine pain. Ginger has helped patients during my practice, whether they take it as ginger tea or in supplement form.” She references a 2014 research that discovered ginger powder to be as efficient because the medicine sumatriptan in treating acute migraine assaults, however with fewer uncomfortable side effects. Ginger tea could also be particularly useful as a result of, Knöbel states, “It’s important to drink enough water, as well as eat ginger. Drinking enough water might stop your migraine from getting any worse.”Church additionally recommends ginger as a result of it accommodates pure anti-inflammatory compounds like gingerol. “I’ve had patients find relief from migraines or migraine-related nausea using ginger tea, powder or chews,” he explains. A 2019 research additionally discovered that 400mg of ginger extract, along with 100mg of the non-steroidal anti-inflammatory drug ketoprofen, could assist deal with migraine assaults. Ginger tea combines the advantages of ginger with the hydration of water. Muhamad Zulkarnaen/Getty Images4. Nuts and seeds like walnuts and sunflower seeds”Another group of foods I recommend are nuts and seeds, including almonds, pumpkin seeds, sunflower seeds and walnuts,” Church states. “Like leafy greens, these are rich in magnesium, and some also provide vitamin E, which has been shown to help with menstrual migraines and migraines with aura.” A 2015 research mirrored this. Example meals: almonds, pumpkin seeds, sunflower seeds and walnuts5. Cinnamon”Cinnamon contains a high amount of antioxidants that may also reduce headache frequency,” Campbell explains. “Stir it into your morning oatmeal or tea, or bake it into muffins and breads.” She cites a randomized, double-masked, placebo-controlled 2020 trial, stating, “Studies suggest that cinnamon supplementation may lower inflammation, cutting down on migraine frequency, severity and duration.” The antioxidants in cinnamon could assist deal with complications and migraines. FreshSplash/Getty Images6. Foods wealthy in vitamin B2 like eggs and lean meats”A well-known [1998] randomized controlled trial found that 400 mg of riboflavin daily significantly reduced migraine frequency and severity over a three-month period,” Church says. Though this excessive dose normally comes from supplementation, riboflavin-rich meals assist the identical metabolic processes in migraine prevention. These meals can embody eggs, dairy and lean meats. “Riboflavin is essential for mitochondrial energy production, and many researchers believe that migraines stem in part from dysfunction in energy metabolism within brain cells,” Church provides. Redwood provides, “There exists a small but promising body of research on the effectiveness of some nutritional supplements for migraines, especially riboflavin (vitamin B2), coenzyme Q10 and magnesium. The first research-based indicator of riboflavin’s potential as a migraine treatment appeared in a small 1946 article by a medical physician, published in the Canadian Medical Association Journal, which reported dramatic effectiveness from what would now be considered low-dose B2 supplements.”A 2022 systematic overview and meta-analysis discovered that supplementation of 400mg/day of vitamin B2 for 3 months affected the length, frequency and ache rating of migraine assaults. Example meals: Eggs, dairy and lean meats 7. Turmeric Curcumin is the lively compound in turmeric and, in response to Campbell, is “high in antioxidant power and shines especially when paired with omega-3s.” To add it to your weight loss plan, think about sprinkling it into smoothies, curries or teas. Campbell references a randomized, double-masked, placebo-controlled 2021 trial that concluded, “Present findings revealed that n-3 fatty acids and curcumin co-supplementation can be suggested as a promising new approach in migraine headache management.” However, extra research are wanted. When mixed with omega-3s, turmeric could assist with migraine headache administration. Rawlstock/Getty Images8. Whole grains like oats and quinoaChurch mentions that entire grains like quinoa, brown rice and oats might also be useful since they “provide a steady release of glucose, preventing blood sugar crashes that can trigger headaches, and are good sources of fiber, B vitamins and trace minerals.” He cites a 2023 cross-sectional research of 12,710 members with all knowledge collected from a 1999-2004 National Health and Nutrition Examination Survey. It discovered that for each 10 grams of fiber added to the weight loss plan, there was an 11% discount within the odds of getting extreme complications or migraines. “By providing magnesium, iron, and B vitamins, whole grains support brain health, oxygen delivery and a stable glucose supply, which are all relevant to migraine prevention,” concludes Church.A 2023 complete overview additionally discovered that curcumin is a promising candidate for stopping and controlling migraines because of its anti‑inflammatory, antioxidative, anti-protein mixture and analgesic results. However, extra research are wanted. Example meals: quinoa, brown rice and oats9. Water-rich meals like cucumber and watermelonDr. Kimberly Idoko, a developmental neurobiologist and board-certified neurologist, reveals that dehydration also can set off complications, which is why staying hydrated can considerably enhance migraine therapies. “Water-rich foods like cucumber, watermelon and citrus fruits also help you stay hydrated,” provides Church. To stop dehydration-caused complications or migraines, get pleasure from extra water-rich meals like watermelon. Anucha Muphasa/500px/Getty PhotographsFoods which will set off migraines and headachesChocolate, cheese and alcohol: “In one [2007] study of over 500 migraine sufferers, 44% reported at least one food as a trigger. Among the most common triggers were chocolate, cheese and alcohol, ” reveals Dr. Adam Lowenstein, a board-certified plastic surgeon who runs the Migraine Surgery Specialty Center. Gluten: “Gluten can be a highly inflammatory food substance, especially among those who are prone to sensitivities or gluten allergy,” explains Trista Best, a registered dietitian at The Candida Diet, environmental well being specialist and adjunct diet professor. “This inflammation causes a host of health conditions, including migraines.” When it involves caffeine, moderation is essential. Jonathan Knowles/Getty PhotographsCaffeine: “The most fascinating study I’ve seen on the role of nutrition in the treatment of headaches (Hering-Hanit and Gadoth, 2003) was published in Cephalalgia, the premier headache journal. Over a 5-year period, doctors at a neurology clinic in Israel treated 36 children and adolescents (average age 9) with severe daily or near-daily headaches who drank an average of 11 quarts of cola drinks per week,” says Redwood. “At the end of a gradual withdrawal period (because too speedy a withdrawal can trigger even worse headaches), 33 of these 36 young people were headache-free, a truly stunning result. Nearly all cola drinks contain substantial amounts of caffeine (Chou and Bell, 2007).”Note: 11 quarts of cola per week is excessive, and the typical individual would not eat this a lot caffeine. Moderate caffeine consumption remains to be OK, in response to Amelia Ti, a registered dietitian and diabetes educator in New York City who can also be a part of CNET’s medical overview board.However, with regards to caffeine, Church notes, “Caffeine, used strategically, can enhance the absorption of pain relievers and constrict dilated blood vessels in the brain, which may ease migraine pain. This is why many over-the-counter headache medications include it. Studies have shown that 40–100 mg of caffeine (the amount in a small cup of coffee or strong tea) can reduce migraine or tension headache pain. But, chronic overuse can lead to rebound headaches, so moderation is key.”Added sugars and extremely processed meals: “Research has shown that people following a ‘Western’ diet, which includes substantial amounts of added sugars and other highly processed foods, are at greater than average risk for developing migraines, while the risk is significantly lower than average for those following a healthier diet,” states Redwood. Mercola provides that along with including meals wealthy in particular vitamins like magnesium and B nutritional vitamins, you may wish to remove triggers like processed meals that comprise nitrates, MSG, added sugars or yeast.
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