May

Migraines

Jonathan

chronic headaches or migraines affect 29.5 million people. Because it is so common, many believe that the environment must play an important role. I would agree. Nutritionally, it seems that many foods can act as inhibitors or as a trigger. Often, individuals can identify potential triggers, but do not know what foods may help.

Possible triggers are food:

Aged cheese
Chocolate
Dried fruits
Red Wine
Caffeine
Alcohol
Artificial sweeteners (Splenda, aspartame, etc)
The preservatives in foods, in particular benzoic acid
Nitrites in the ham or bacon and other processed meats
Food coloring
MSG
The cigarette or cigar smoke

Tyrosine is an amino acid in aged cheeses, chocolate, nuts and red wine, that the increase in cerebral blood flow to trigger headaches. artificial substances such as sweeteners, preservatives, nitrates, food coloring and MSG has also been shown to have an effect on the headache, even in small amounts. For these additives, be sure to read ingredient lists carefully.

Foods that may help:

Eat small, frequent meals that are balanced. Avoid eating foods high in sugar with an empty stomach.
Eat cooked fresh. Since the age of food, which can increase tyrosine.
The consumption of foods rich in magnesium, such as black beans, peanuts, seeds, shellfish, halibut, vegetables (broccoli, okra and spinach in particular), soy milk, tofu and fortified cereals such as bran cereals and bread. When migraine is severe, try to eat a portion of the magnesium-rich foods at every meal.
Migraine can often bring inflammation and healthy fats help fight inflammation. Try a healthy fat at each meal included. Examples include avocado, olive oil, canola oil, olives and nuts.
Stay well hydrated. Make sure a bottle of water with you always, and drink often. If you're finding thirsty you're dehydrated.

To find out which foods are triggers for you, it may be helpful to keep a food diary. Once you make a reference headache is easy to see what you have eaten recently and over time you'll see a pattern forming. With this knowledge, the facility with the capacity, frequency of headache.

There are other environmental triggers other than food. Stress, heat, hormones and changes in weather and sleep deprivation are just some examples. And, as always, genetics will play a role.

As one has, the headaches, I know how important it is to recognize the triggers. Some of my environmental triggers have nothing to do with food. But I am also very sensitive to MSG and artificial sweeteners. Thank goodness chocolate is safe for me!

What about you? Do you suffer from migraines? What are your triggers? What have you found useful? Did I miss something here?

Emily Fonnesbeck RD, CD