A strong migraine episode can spoil an entire day or even a week. You may have to manage it as a chronic condition for the majority of your life. In the United States, 38 million people suffer from migraines. The most well-known symptom is throbbing head pain, although other symptoms can include exhaustion, nausea, and sensitivity to light and sound. Hence, it is natural to think that if you do experience migraines, you’ll want to take the best available measures to reduce them. A migraine diet may be helpful.
Does nutrition have anything to do with migraines?
Most people get headaches occasionally. Yet, the pain can be far more severe and accompany other symptoms in migraine sufferers.
Migraine attacks are thought to affect 1.1 billion people worldwide, making them the second-leading cause of disability.
Current studies and research indicate that diet and food may contribute to migraine management. Making dietary adjustments may help you avoid migraines or lessen their frequency.
1. Consume extra beneficial fats.
There are significant advantages to including certain of them in your migraine diet, even if some people still believe that the word “fat” is negative. Migraines can be greatly reduced by omega-3 fatty acids, which are mostly present in fatty fish like mackerel, tuna, and salmon. Another excellent source of healthful fat is olive oil. In most recipes, monounsaturated fats can be a healthy replacement and be equally as good as omega-3s. They appear to shorten migraines’ frequency, intensity, and length, according to research. To start noticing some beneficial improvements, make sure to add a healthy dose a few times per week.
2. Take more water.
One of the most typical migraine triggers is dehydration. The body needs water to function correctly and stay healthy. We frequently overlook the fact that we aren’t drinking as much water as we ought to because of the abundance of sugary beverages and juices. If you prefer anything other than plain old water to drink, try herbal tea or decaf coffee, both of which include a high percentage of water and are low in calories and sugar.
3. Increase your intake of magnesium.
You should include magnesium in your diet if you suffer from migraines. Energy levels can be raised, anxiety can be reduced, and digestive problems can be eased. Moreover, it has been demonstrated to lessen and prevent migraines of all kinds. Because they are rich in magnesium and other necessary elements, try including spinach, quinoa, and whole grains in your diet. Magnesium supplements are a good alternative if you struggle to fit in.
4. Remember to take your riboflavin.
Riboflavin, also referred to as vitamin B2, has been demonstrated to reduce migraine occurrence. When taken regularly, 400 mg of it can cut migraines by up to 50%, according to research. Increasing the intake of B2 can increase energy levels because it is necessary for the creation of metabolic energy. You can get to 400 mg by adding foods high in vitamin B2, such as quinoa or asparagus.
5. Create a migraine diet plan by identifying your trigger foods
The daily activity log will be most helpful in this situation. As everyone reacts to food differently, it can be helpful to start your diet over with a focus on largely secure items. You can gradually introduce foods you enjoy to check if they are the source of headaches because trigger foods often take two days to start triggering headaches once more.
Although it can be challenging, it is generally advised for everyone to avoid processed foods in favor of whole, unprocessed foods. Try to avoid them in the majority of your diet if you find that additives such as artificial flavorings, sweeteners, or preservatives are migraine triggers for you.