The 10 Best Nutrient-Rich Foods That Help Migraine

You already avoid Migraine food triggers, but what about the food you do eat? Consider adding some of these foods that help migraines to your healthy diet.

You can’t change your genes, but you can control what foods and drinks fuel your day. Just as some foods can trigger Migraine attacks, other foods can help protect you from or heal after attacks. Some research suggests that adding specific foods that help Migraine to build up your defenses.

That’s because certain vitamins and minerals play important roles in controlling inflammation, modulating blood pressure, and maintaining homeostasis.

As nutritionist Joy Bauer says, “Food is never going to be the cure-all, but there are compounds in foods — antioxidants and anti-inflammatories and vitamins and minerals — that really do have potent effects.”

1 – Salmon

Salmon also has a balanced omega 3-6-9 fatty acid profile, making it an excellent anti-inflammatory food. Aside from its rich fatty acid profile, salmon is also loaded with minerals that help combat inflammation.

2 – Dark Chocolate

Chocolate contains large amounts of magnesium, the “relaxation mineral.” Magnesium is one of the most commonly used minerals for Migraine management, and for good reason. Magnesium is found in all of your body’s tissues, including the brain. It is vital for relaxation and proper sleep, but stress drains magnesium from your body.

One of the richest sources of magnesium is in dark chocolate with at least 70% cacao. Proceed with caution, however, if you have not ruled out chocolate as potential Migraine food triggers. While chocolate can be potentially problematic for some, although chocolate may not be as big of a trigger as was initially thought.

3 – Figs

Potassium, in combination with other electrolytes, helps your body fight inflammation. Electrolytes are also essential for combating dehydration, which is very risky for people with Migraine. However, it can be difficult to get enough potassium through your diet.

That’s where figs come in. Figs are very high in potassium, and adding them to your diet can help make sure you are getting enough of this essential nutrient. If you are sensitive to tyramine-containing foods, opt for fresh figs instead of dried since dried fruit contains tyramine.

4 – Shrimp

Shrimp is high in an antioxidant called astaxanthin. Astaxanthin helps the body fight inflammation, which, in turn, helps your body manage Migraine attacks. Shrimp is also a rich source of vitamins, minerals, and omega fatty acids which also help fight inflammation.

5 – Carrots and Sweet Potatoes

Carrots and sweet potatoes are high in beta-carotene and other nutrients with anti-inflammatory properties. Sweet potatoes are especially high in vitamin C, copper, manganese, pantothenic acid, niacin, potassium, vitamin B1, vitamin B2, vitamin B6, and phosphorus.

6 – Collard Greens

Collard greens are a “neutral” food, meaning they pose no known risk of triggering a Migraine attack, no matter how sensitive to the food you may be. Collard greens are also extremely high in magnesium and other anti-inflammatory nutrients.

Greens are an important part of any healthy diet, and this magnesium-rich variety is one of the best foods that help Migraine. Don’t like Collard Greens? Try spinach instead.

7 – Kale

Kale is a nutrient-rich food that is safe for people with Migraine. Kale contains no known triggers, and it is rich in magnesium, Omega-3, and fiber, making it somewhat of a migraine superfood. Even better, there are many different varieties in season at different times, making it easy to add kale to your diet. It’s easy to throw into a smoothie, soup, salad or sauce.

8 – Quinoa

Quinoa is another neutral food that is safe for almost every person with Migraine. Quinoa is a balanced carbohydrate and protein, and, because it is gentle on the gastrointestinal tract, it is one of the foods that help Migraine during the attack.

It can be very difficult to get enough protein during a Migraine attack, especially if you are craving carbohydrates. Quinoa is a delicious, nutrient-rich solution to those bad tummy days.

9 – Liver and Heart Muscle

Organ meats are different from normal muscle meat in that they tend to be rich in minerals and vitamins. Many people find them unappealing, but, if you can stomach them, organ meats are among the best foods that help Migraine. If you’re feeling adventurous and are serious about getting the most out of your food, consider adding a serving or two of organs to your weekly diet.

Liver is another “superfood” organ because it contains very high levels of B12, vitamin A, and other minerals with anti-inflammatory properties.

10 – Water

Most people don’t drink enough water, which can lead to mild dehydration. Dehydration is bad news for people with Migraine, as it is one of the most common triggers. Think you’re drinking enough water? Do a little experiment and count your intake for a couple of days. You may not be drinking as much as you think.

While there is no minimum amount of water that is appropriate for everyone, a good place to start is with eight 8-ounce glasses a day minimum. If you are active or recovering from a Migraine attack, you may need even more. While increasing your water uptake, make sure you also increase your intake of salts and electrolytes. Magnesium, potassium, chloride, and sodium within the body are lost when water intake increases.

Adding nutrient-rich foods to your diet will not eliminate Migraine attacks, but certain foods can help strengthen your body and brain and reduce inflammation. Less stress on your body puts it in a better place to manage Migraine attacks and recover from them more completely.

Consider adding these foods that help migraines to your next shopping list. Your brain and belly will thank you.

Migraine and Diet | American Migraine Foundation

Thank you to Rashmi Halker, MD, FAHS; Jessica Ailani, MD, FAHS; Carrie Dougherty, MD, FAHS; and Margaret Slavin, PhD, RD for their contributions to this spotlight!

Nutrition 101

There are some basic concepts of nutrition that will help you to get the most out of the following ‘nutrition and migraine’ topics. Welcome to Nutrition 101!

Foods are composed of nutrients, which are used in the body to perform vital tasks. There are five types of nutrients: carbohydrates, proteins, fats, vitamins and minerals.

Carbohydrates, proteins, and fats share one big function—they provide energy to the body to perform work. In food, energy is measured in calories. Just like your car burns gasoline to drive around town, your body burns carbohydrates, proteins and fats in order to walk, talk, cook dinner, and read this page. To plan a healthy diet, it helps to know which foods contain each:

Carbohydrates are found in foods that you might think about as starchy or sweet. Starchy foods are breads, pastas, breakfast cereals, and crackers, and anything that is made with flour or corn. Sugars are also carbohydrates, and you’ll find lots of sugars in candies, baked goods, non-diet sodas, and fruit drinks. Carbohydrates travel in your blood as blood glucose, and provide a short-term supply of energy.

Fats are found in foods that you perceive as oily, fatty, or greasy. They can be liquid at room temperature, which are called oils: olive oil, vegetable oil, fish oil, and so on. These liquid oils are unsaturated fats and are generally considered to be a heart-healthy type of fat. Fats can also be solid at room temperature, like butter, shortening, and animal fats. These solid fats can be either saturated fats or trans fats, and have negative effects on heart health. Fats can be stored in the body to provide a long-term supply of energy.

Proteins have the honor of providing energy and serving many functions in the body, like forming muscles. Proteins can come from a variety of foods: meats, dairy foods, eggs, fish, beans, nuts and nut butters. Most Americans get more than enough protein. An average American adult needs to eat only five or six ounces of protein foods per day.

The vitamins and minerals help to control the body’s processes, including growth and development, but they do not provide energy. Minerals are elements found on the periodic table of elements, and our bodies have adapted to use them. For example, iron is needed to carry oxygen in our red blood cells, and calcium is the main element in our bones, along with magnesium and phosphorus (also minerals).

Vitamins have a more complex chemical structure than minerals. They have obvious names like Vitamin A, B, and C, and have essential functions in the body. Vitamin C is necessary for wound healing. The B vitamins are crucial for harnessing the energy from carbohydrates, fats and proteins.
The food label is a helpful tool to learn what’s in your food. Check out this link to learn how to use the Nutrition Facts Label.
http://www.fda.gov/downloads/Food/IngredientsPackagingLabeling/LabelingNutrition/UCM410486.pdf

Morning Pickup or Daily Grind?

Caffeine can help treat migraine headaches. Patients often report that coffee or soda helps reduce head pain. Caffeine is also a common ingredient in over-the-counter headache medicines.  Many patients note that medicines with caffeine are more helpful than those without. However, caffeine is a drug, and like many other drugs, it can cause problems when overused. Caffeine can be useful when used infrequently, but using it daily can lead to medication overuse headaches, which are also known as “rebound” headaches. Using more than 100 mg of caffeine (either in medicines or in beverages) daily (about the amount in one 8oz cup of coffee) is a known risk factor for developing daily headache.

Some suggestions for caffeine use in migraine patients:

• Episodic migraine patients should limit caffeine intake to one or two beverages daily (or 200mg caffeine).
• Patients with daily headaches should consider avoiding caffeine completely.
• Limit the use of caffeine-containing medications to no more than two days a week.
• Reduce caffeine intake slowly, by 25% each week, to avoid caffeine withdrawal symptoms.
• The amount of caffeine in different brands and types of coffee varies widely, from 133mg of caffeine in a large McDonald’s brew to 415mg in a venti Starbucks. The same is true for different medicines. Consider using an online calculator or talking to your doctor when figuring out your daily caffeine use.
• Caffeine is probably not the only cause of frequent migraines, but reducing caffeine will often help improve headache.

Scher AI, Stewart WF, Lipton RB. Caffeine as a risk factor for chronic daily headache: a population-based study. Neurology. 2004; 63(11):2022-27.
Caffeine Content of Food & Drugs. (November 2014). Retrieved from http://www.cspinet.org/new/cafchart.html on December 7, 2015.

Hunger and Headache

Migraine sufferers often note that missing meals can trigger headaches. Long periods of time between meals may trigger migraine attacks, or cause headaches to be more severe because of low blood glucose levels. The risk of developing a headache increases with the amount of time between meals. Migraine patients should make time for small frequent meals. Regular daily meal times, in addition to regular sleep schedules and exercise, are associated with less frequent migraines.

Migraine Dietary Triggers

Migraine is a very common problem. It affects about 18% of all women and 6% of all men. Studies have shown migraine is a genetic disorder, however, environment, lifestyle, and diet can still play a large role in how often you get migraines.

Commonly reported migraine triggers to include alcohol (especially red wine and beer), chocolate, aged cheese, cured meats, smoked fish, yeast extract, food preservatives that contain nitrates and nitrites, artificial sweeteners, and monosodium glutamate (MSG). There are a few important things to remember about migraine food triggers:

• Migraine attacks are often due to multiple factors. There are many non-dietary trigger factors for migraine. When you’re already stressed, not sleeping well, and not exercising, eating a food trigger may make it more likely to have a migraine attack. In this case, it is the combination of all of these different things that contribute to the migraine, and not just the one food.
• Not all of these foods will trigger a migraine attack in every person with migraine. Your personal food triggers can be difficult to figure out.  Here are some suggestions:
• Keep a food diary along with your headache diary, to help identify what you ate before migraine attacks.
• Some foods can trigger a headache right away, while with other foods the headache can be delayed up to 24 hours.
• If you think a specific food is triggering migraine attacks, you may try to avoid that food for a month. Monitor your symptoms to see if they improve.
• Be careful about trying extremely strict diets. There is a risk of avoiding foods that are not necessarily migraine triggers and you may be missing out on many important nutrients.

Reference:
Sun-Edelstein C and Mauskop A. Foods and supplements in the management of migraine headaches. Clin J Pain 2009;25:446-452.

Healthy Eating for a Healthy Head

The Dietary Guidelines for Americans (DGA) make food recommendations to help you live a healthier life. Some recommendations are:

• Aim for half of your grains to be whole grains. Whole grains have more fiber and vitamins. Try to change things like white bread, white rice, and pasta in your diet to whole grains.
• Aim for increasing fruit and vegetable intake. Half your plate should be fruits and vegetables, every time! Eat a variety of vegetables.
• Aim to eat healthy fats, not low fat. Limit “saturated” and “trans fats” when possible. Try to increase seafood consumption to two to three times per week to get your omega-3 fats.
• Limit sodium to less than 2300 mg/day. Most salt in our diets comes from processed foods (heat-and-eat frozen meals, canned soups, and ready-to-eat snacks like chips and crackers). Cook “from scratch” whenever possible, or choose foods labeled as “low sodium” whenever possible.

In addition to the basics of a healthy diet, there are a few things to think about if you have migraines:

• Don’t skip meals, especially if this triggers migraines.
• Consider eating 5 small meals per day. Eat a carbohydrate with a protein or a good fat to stay full longer.
• Don’t eat or drink anything that you KNOW triggers your migraine. Some common food “triggers” are alcohol, aged cheeses, caffeine, and chocolate.
• Drink water throughout the day instead of sugary drinks like soda or juice.

Reference

U.S. Department of Agriculture and U.S. Department of Health and Human Services Dietary Guidelines for Americans, 2010. 7th edition, Washington, D.C.: U.S. Government Printing Office, December 2010.  http://health.gov/dietaryguidelines/dga2010/DietaryGuidelines2010.pdf

Rockett, F. C. et al. Dietary aspects of migraine trigger factors. Nutr. Rev. 70, 337–356 (2012).

Urinary & Kidney Team. What The Color of Your Urine Says About You (Infographic). Health Essentials from Cleveland Clinic. http://health.clevelandclinic.org/2013/10/what-the-color-of-your-urine-says-about-you-infographic/. Accessed November 10, 2015

Dietary Supplements for Migraine Prevention

A majority of patients with migraine have tried using minerals, herbs, and vitamins to treat their headaches. Patients have different reasons for using supplements, including the idea that they are “more natural” or do not require a prescription. Because these complementary and alternative treatments can affect pain pathways and other body functions similar to prescription medications, it is important to be aware of the nature of these supplements, including potential side effects and the quality of evidence supporting their use for migraine prevention.

Riboflavin (vitamin B2)

Riboflavin (vitamin B2) was studied as a migraine preventive in a few small trials and found to be potentially helpful in preventing migraine in adults. However, two pediatric studies with riboflavin did not show any benefit in children. Even though the evidence from clinical trials to use riboflavin isn’t strong, both the American Academy of Neurology (AAN) and the Canadian Headache Society recommend its use in adults with migraine, because it is well tolerated and side effects are very limited and mild. Some people can experience diarrhea or frequent urination, and it’s common to see bright yellow urine. The recommended dose in adults is 400 mg of riboflavin per day, and it can take at least two to three months to see benefit.

Coenzyme Q10 (CoQ10)

Coenzyme Q10 (CoQ10) is an antioxidant important for many basic cell functions, and has been studied in migraine prevention. Based on the available studies, the AAN considers CoQ10 to be possibly helpful in migraine prevention (level C evidence). Even more, the guidelines by the Canadian Headache Society strongly recommend its use despite the low-quality evidence because it is well tolerated. Side effects of CoQ10 are rare, and can include loss of appetite, upset stomach, nausea, and diarrhea. Adults typically use 100 mg three times a day, and while the best dose in children is not clear, one to three mg/kg is frequently suggested. Similar to riboflavin, it can take three months to see benefit.

Magnesium

Magnesium is a mineral that is important for a number of body functions, and binds to specific receptors in the brain involved in migraine. Low brain magnesium has been associated with migraine aura. Studies suggest magnesium supplementation can be helpful for migraine with aura and menstrually-related migraine. Both the AAN and Canadian guidelines recommend its use for migraine prevention, either as oral magnesium citrate 400-600 mg daily or by eating more magnesium rich foods.

Petasites (Butterbur)

Petasites, an herb from the butterbur shrub, has been shown to be helpful in reducing migraine frequency in three randomized, placebo-controlled studies. In these studies, the optimal dose was 150 mg per day and it took three months to see headache improvement. For that reason, it has been deemed effective in preventing migraine by the AAN. However, because of a rare but serious risk of liver toxicity, Petasites has been removed from the market in many European countries and many headache experts in the United States have also stopped recommending its use.

Feverfew

Feverfew is an herb sometimes used in migraine prevention. There have only been a limited number of studies, however, and they have given conflicting results. The AAN guidelines give feverfew a second-line, level B recommendation for migraine prevention, supporting the idea that it is probably helpful. Side effects can include abdominal pain, nausea, vomiting, and diarrhea. Chewing raw feverfew can cause mouth sores, loss of taste, and swelling of the lips, tongue, and mouth. Feverfew can also increase the risk of bleeding, especially in individuals already on blood-thinning medications or aspirin. Feverfew should not be used during pregnancy.

In conclusion, there are many different herbs, vitamins, and minerals that can be helpful in preventing migraine. Regardless of which one is tried, patients must be upfront with their physicians about using such supplements and keep in mind that it can take two to three months of consistent use to see benefit. In addition, women who are pregnant or considering pregnancy should discuss with their physician prior to using any supplements for migraine.

Reference:

Tepper SJ. Neutraceutical and other modalities for the treatment of headache. Continnum 2015;21(4):1018-1031.

The Skinny on Weight Management for Migraine Patients

It’s important to maintain a healthy weight to reduce migraine risk. Being overweight or obese makes it more likely to have migraine or worsening migraine.

To see how your weight measures up, you can learn your body mass index (BMI) by entering your height and weight here:

http://www.nhlbi.nih.gov/health/educational/lose_wt/BMI/bmicalc.htm

• If your BMI is between 18.5–24.9, your weight is healthy. You should aim to keep your weight stable. Keep eating a healthy diet and exercising.
• If your BMI is between 25.0–29.9, you are overweight. If your BMI is 30.0 or above, you are obese, and your migraines may improve if you lose weight. You should aim to lose weight to lower your BMI. You can talk with your doctor about weight loss methods that are best for you.

Many different weight loss plans have helped overweight and obese migraine patients improve their symptoms. These include low-calorie diets and exercise, low carbohydrate diets, and weight loss surgery. Weight loss surgery may be an option if your BMI is greater than 35, depending on your health. Since there is no “best” weight loss method for migraine, you can work with your doctor to find a method that best meets your needs.

Here are a few special weight loss tips if you have migraine:

• Do not skip meals to lose weight, as this can trigger migraines. You might want to try eating five small meals per day, or adding small snacks between meals, to help you feel fuller through the day.
• You should drink water through the day. It will help avoid headaches and also help your stomach to feel full.
• It’s key to have social support when losing weight. Tell your family and friends why you’re trying to lose weight and ask for their support. Try to find a “weight loss buddy” to share your experiences.

Jahromi SR, Abolhasani M, Meysamie A, Togha M. The effect of body fat mass and fat free mass on migraine headache. Iran J Neurol. 2013;12(1):23.

Leidy HJ, Campbell WW. The Effect of Eating Frequency on Appetite Control and Food Intake: Brief Synopsis of Controlled Feeding Studies. J Nutr. 2011;141(1):154-157. doi:10.3945/jn.109.114389.

National Heart Lung and Blood Institute, National Institutes of Health. Calculate your Body Mass Index. http://www.nhlbi.nih.gov/health/educational/lose_wt/BMI/bmicalc.html

Ornello, R. et al. Migraine and body mass index categories: a systematic review and meta-analysis of observational studies. J. Headache Pain 16, (2015).

Verrotti A, Agostinelli S, D’Egidio C, et al. Impact of a weight loss program on migraine in obese adolescents. Eur J Neurol. 2013;20(2):394-397. doi:10.1111/j.1468-1331.2012.03771.x.

Eliminating the Elimination Diet

While many people feel that certain foods can cause their migraines, the proof that a special diet can stop migraines is not very strong. Diets that take out specific foods, also known as elimination diets, have been looked at in children and adults who have migraine. There is a suggestion that diet eliminations may help children who have migraines, but the same is not true in adults.  Even with little proof, many people will suggest that eating a simple, bland diet will stop migraines from happening.

Rigid diets, especially those that eliminate numerous food items, have very little to support their use in preventing migraines. Because of this, doctors will usually recommend other methods with better evidence to reduce migraine frequency. If those other methods cannot be used, elimination diets can be considered under medical supervision as part of a comprehensive approach to identify and reduce migraine triggers. These diets should only be attempted with medical and nutritional support to ensure you are getting adequate nutrition and prevent side effects.

Egger J, Carter CM, Wilson J, et al.  Is migraine food allergy? A double-blind controlled trial of oligoantigenic diet treatment.  Lancet 1983;2:865-869.

Bunner AE, Agarwal U, Gonzales JF, et al.  Nutrition intervention in migraine: a randomized cross-over trial.  The Journal of headache and pain.  2014;15:69

How to Plan to Prevent Migraine

Maintaining a healthy diet, and learning how to understand your “food triggers,” can help keep headaches at bay

Food can provide nourishment, pleasure and comfort, but some people with migraine avoid favorites like coffee and chocolate because they fear they will trigger headaches. Some might be avoiding those “food triggers” unnecessarily.

The relationship between diet and migraine is “vastly misunderstood,” said Dr. Vincent Martin, Co-Director of the Headache and Facial Pain Program at the University of Cincinnati and President of the National Headache Foundation. In fact, Martin estimates 10% or less of people are sensitive to “food triggers.” People living with migraine can identify some food triggers, and rule others out, by examining their diet and understanding how specific foods affect their migraine.

Finding Food Triggers

Maintaining a food diary can help a patient track their diet and see what foods, if any, are associated with their headaches. “One thing is just to try to be observant,” Martin said. “There’s very few triggers that trigger headache 100% of the time.”

If a specific food seems to correspond with a headache more than half the time, that food may be a trigger and it’s “probably worth getting rid of,” Martin said, at least to see if symptoms alleviate. Patients who think a food is triggering their attacks can eliminate that food from their diets for two to three months to see if avoiding that food helps with their headaches.

It can take time to determine if a food is triggering headaches. Keep in mind, too, that many processed foods may have multiple ingredients, and a single one may be responsible for the subsequent attacks. Doctors can test for some specific isolated ingredients, like gluten, to see if a categorical sensitivity is responsible for triggering a patient’s migraine.

Common Migraine Food Triggers

Triggers vary from person to person, but Martin says there are a number of common foods and drinks that his patients report as causing headaches. Caffeine can be a big trigger for some people because large doses of caffeine can lead to headaches—but so can avoiding coffee for 24 hours, which can send people into caffeine withdrawal, Martin said. People who do choose to drink caffeine-heavy drinks like coffee should drink it on a regular basis to avoid headaches and other symptoms related to withdrawal.

Another common trigger cited by Martin’s patients is alcohol, especially beer and wine. Though many patients say red wine is worse for triggering their headaches than white wine, Martin says he’s seen both types of wine trigger headache.

Sweeteners, including sucralose, might also trigger headaches in some people, as can monosodium glutamate (MSG). Patients have also reported being triggered by foods with nitrites, including sausage, lunch meat and bacon, Martin says. He said some people get a “hot dog headache” after eating hot dogs, which have nitrates.

Benefits From a Healthy Diet

A change in diet can also help some people living with migraine, Martin said. “There are also what we call comprehensive food diets where patients forget about identifying the triggers: you just go on a comprehensive, healthy diet that tends to relieve migraine headaches,” Martin said.

The diet Martin prefers is one that’s high in Omega-3 fatty acids and low in Omega-6 fatty acids, which has been shown to reduce the frequency of headache in chronic migraine sufferers. Omega-3 fatty acids, which can be found in certain fish, seeds and oils, are thought to be anti-inflammatory, Martin said.

Other diets have benefits, too, Martin said: There’s evidence that a low-fat diet can help people living with migraine. A ketogenic diet where patients reduce how many carbohydrates they eat can also possibly decrease the frequency of headaches, Martin said, though that diet should be followed under a doctor’s supervision.

A headache specialist can pair patients with a dietician who can help patients design and follow a diet intended to reduce the frequency of their headaches. People with migraine shouldn’t need to let go of all their favorite foods to try to prevent migraine. A healthy diet, and identifying food triggers, can help reduce the frequency of headaches. The American Migraine Foundation’s free Migraine Meal Planner can also help people with migraine track their diet.

What to Eat to When You Have a Headache — Foods to Prevent Migraines

Oscar WongGetty Images

Some people rarely get headaches, and if one strikes, just popping an aspirin will put a stop to the pain. But for other folks — especially those dealing with chronic migraines — finding relief is a lot trickier. Fortunately, when and what you eat can have a big impact on the frequency and severity of headaches. “Migraine is a disease. It’s there every day, whether or not someone has an attack,” says Simy Parikh, M.D., an assistant professor of neurology at the Jefferson Headache Center at Thomas Jefferson University. “So when we talk about food, it’s usually more along the lines of preventive care.”

Dr. Parikh says certain brain structures that are involved in migraine (such as the hypothalamus) are also involved in regulating your body’s natural daily rhythm. As a result, sticking to a regular schedule, and eating and sleeping at the same times every day — not skipping meals or sleeping in late — can go a long way in averting pain.

“In terms of food itself, there’s not a lot of research on which specific foods will be really helpful, but we do know that there are certain vitamins and minerals and things like that that could be helpful in prevention,” explains Dr. Parikh. “A lot of times they’re taken as supplements, but people can have a diet rich in some of these things and that can hopefully prevent a migraine attack from happening.”

Unfortunately, there’s no magical food you can eat to immediately feel better when your head is throbbing, but eating more of the foods below might up your chance of relief and lower the likelihood of future headaches.

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1

Fatty fish

Research shows that magnesium, riboflavin (vitamin B2), vitamin B12 and coenzyme Q10 — four ingredients commonly found in fish like tuna and salmon — may help prevent migraines. Salmon alone has 108% of our recommended daily intake of B12 in a 3-ounce serving. As a bonus, fatty fish are also full of anti-inflammatory omega-3 fatty acids.

2

Walnuts and avocados

Not only do omega-3 fatty acids help fight inflammation, studies have found that people who consume more EPA and DHA (the two main types of omega-3 fatty acids) have fewer headaches. Walnuts and avocados are both rich in both omega-3 fatty acids and magnesium, notes Dr. Parikh, but avocados have the added benefit of also being high in riboflavin.

3

Eggs

Eggs are high in riboflavin, but that’s not the only reason you might want to eat them in the midst of a migraine. “We know that patients with a migraine brain, sometimes that brain is hyper-irritable to a change in schedule and a patient may not eat regularly during a migraine attack,” says Meryle Diamond, M.D., the managing director at the Diamond Headache Clinic in Chicago. “So we try to encourage our patients, even if they can’t eat a lot because of nausea, to make sure they get something in.” She says hard-boiled or scrambled eggs provide easily digestible protein, which will help keep your blood glucose levels stable and your whole body functioning better, including your brain. “It’s important to feed your brain,” adds Dr. Diamond.

RELATED: 60 Easy Egg Recipes

4

Water

Okay, so it’s not actually a food, but staying hydrated is the one of the most important things you can do to treat and prevent migraines. “One of the first things I always tell my patients is, during a migraine attack it’s really easy to get dehydrated,” says Dr. Diamond. Some patients develop an aversion to eating and drinking, she says, while others urinate more, “so always keeping up with fluids is important.”

RELATED: How Much Water Should You Drink Every Day, According to Experts

6

Ginger

If your headaches are accompanied by nausea, ginger should be your best friend. “Ginger is a really good, natural, anti-nausea food,” says Dr. Parikh. If you’re having trouble keeping solids down, she says, it can be especially helpful to add sliced ginger to water. That way you can combat the nausea and stay hydrated at the same time.

7

Cantaloupe

Some studies have shown that cantaloupe can help stabilize insulin levels in non-diabetic patients, and since low blood sugar can be a headache trigger, eating cantaloupe could potentially stave off headaches. Plus, the fruit contains plenty of magnesium and potassium as well as water to support good hydration.

9

Coffee

“This is a double-edged sword,” says Dr. Diamond. “Caffeine can sometimes help with migraine pain. However, if you overuse caffeine, it could come back and cause a rebound.” When you consume caffeine daily and then suddenly stop, the withdrawal can also trigger a headache. Essentially, according to Dr. Diamond, caffeine is a wonderful therapy if you don’t regularly take it and only use it intermittently or sporadically. It’s also important to point out that coffee is a diuretic, which means it makes you urinate and expel fluids from your body. “One tip I sometimes give my patients is if they notice that lack of hydration is a trigger for them, for every cup of coffee they drink, they should also drink a cup of water,” says Dr. Parikh.

10

Low-fat milk

Milk is a hydrating protein-rich liquid and full of important minerals like calcium and potassium. It’s also naturally high in riboflavin and fortified with vitamin D, which some research suggests may reduce the frequency of headaches in people with migraine. In fact, research has found an inverse relationship between dairy consumption and headache frequency in general. That said, dairy can be pro-inflammatory for certain people, says Dr. Diamond. “I always think keeping a headache diary or a headache journal is important because it’s really difficult to say a food is a trigger if you don’t keep track of it to see if it really has an impact or not,” she says. So, if after logging your food intake for a few weeks, dairy seems to be a trigger for you, then it’s smart to avoid it.

Kaitlyn Pirie
Sr. Editor
Kaitlyn started her career as a reporter in the research department at Real Simple and went on to become a health editor at Family Circle before joining the Hearst team.

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Consuming a diet with more fish fats, less vegetable oils can reduce migraine headaches

News Release

Thursday, July 1, 2021

NIH-funded study finds frequency, intensity of monthly migraines declined among those on higher fish oil diet.

A diet higher in fatty fish helped frequent migraine sufferers reduce their monthly number of headaches and intensity of pain compared to participants on a diet higher in vegetable-based fats and oils, according to a new study. The findings by a team of researchers from the National Institute on Aging (NIA) and the National Institute on Alcohol Abuse and Alcoholism (NIAAA), parts of the National Institutes of Health; and the University of North Carolina (UNC) at Chapel Hill, were published in the July 3 issue of The BMJ. 

This study of 182 adults with frequent migraines expanded on the team’s previous work on the impact of linoleic acid and chronic pain. Linoleic acid is a polyunsaturated fatty acid commonly derived in the American diet from corn, soybean, and other similar oils, as well as some nuts and seeds. The team’s previous smaller studies explored if linoleic acid inflamed migraine-related pain processing tissues and pathways in the trigeminal nerve, the largest and most complex of the body’s 12 cranial nerves. They found that a diet lower in linoleic acid and higher in levels of omega-3 fatty acids (like those found in fish and shellfish) could soothe this pain pathway inflammation.

In a 16-week dietary intervention, participants were randomly assigned to one of three healthy diet plans. Participants all received meal kits that included fish, vegetables, hummus, salads, and breakfast items. One group received meals that had high levels of fatty fish or oils from fatty fish and lowered linoleic acid. A second group received meals that had high levels of fatty fish and higher linoleic acid. The third group received meals with high linoleic acid and lower levels of fatty fish to mimic average U.S. intakes. 

During the intervention period, participants monitored their number of migraine days, duration, and intensity, along with how their headaches affected their abilities to function at work, school, and in their social lives, and how often they needed to take pain medications. When the study began, participants averaged more than 16 headache days per month, over five hours of migraine pain per headache day, and had baseline scores showing a severe impact on quality of life despite using multiple headache medications.

The diet lower in vegetable oil and higher in fatty fish produced between 30% and 40% reductions in total headache hours per day, severe headache hours per day, and overall headache days per month compared to the control group. Blood samples from this group of participants also had lower levels of pain-related lipids. Despite the reduction in headache frequency and pain, these same participants reported only minor improvements in migraine-related overall quality of life compared to other groups in the study.

Migraine, a neurological disease, ranks among the most common causes of chronic pain, lost work time, and lowered quality of life. More than 4 million people worldwide have chronic migraine (at least 15 migraine days per month) and over 90% of sufferers are unable to work or function normally during an attack, which can last anywhere from four hours to three days. Women between the ages of 18 and 44 are especially prone to migraines, and an estimated 18% of all American women are affected. Current medications for migraine usually offer only partial relief and can have negative side effects including sedation, and the possibility of dependence or addiction.

“This research found intriguing evidence that dietary changes have potential for improving a very debilitating chronic pain condition like migraine without the related downsides of often prescribed medications,” said Luigi Ferrucci, M.D., Ph.D., scientific director of NIA.

The NIH team was led by Chris Ramsden, a clinical investigator in the NIA and NIAAA intramural research programs, and UNC adjunct faculty member. Ramsden and his team specialize in the study of lipids — fatty acid compounds found in many natural oils — and their role in aging, especially chronic pain and neurodegenerative conditions. The UNC team was led by Doug Mann, M.D., of the Department of Neurology, and Kim Faurot, Ph.D., of the Program on Integrative Medicine. Meal plans were designed by Beth MacIntosh, M.P.H., of UNC Healthcare’s Department of Nutrition and Food Services.

“Changes in diet could offer some relief for the millions of Americans who suffer from migraine pain,” said Ramsden. “It’s further evidence that the foods we eat can influence pain pathways.” 

The researchers noted that these findings serve as validation that diet-based interventions increasing omega-3 fats while reducing linoleic acid sources show better promise for helping people with migraines reduce the number and impact of headache days than fish-oil based supplements, while reducing the need for pain medications. They hope to continue to expand this work to study effects of diet on other chronic pain conditions.

This study was supported by the NIH NIA and NIAAA intramural research programs; and NIH grants including 1R01AT007813–01A1, T32 AT003378, DK056350, and UL1TR002489.

About the National Institute on Aging (NIA): NIA leads the U.S. federal government effort to conduct and support research on aging and the health and well-being of older people. Visit the NIA website for information about a range of aging topics in English and Spanish. Learn more about age-related cognitive change and neurodegenerative diseases via its Alzheimer’s and related Dementias Education and Referral (ADEAR) Center website. Stay connected with NIA!

About the National Institutes of Health (NIH):
NIH, the nation’s medical research agency, includes 27 Institutes and Centers and is a component of the U.S. Department of Health and Human Services. NIH is the primary federal agency conducting and supporting basic, clinical, and translational medical research, and is investigating the causes, treatments, and cures for both common and rare diseases. For more information about NIH and its programs, visit www.nih.gov.

NIH…Turning Discovery Into Health^®

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6 foods for a headache that are seriously soothing

No matter what your headache trigger may be—PMS, intense workouts, an exceptionally high-and-tight, Ariana Grande-inspired ponytail—there’s no question that a pounding skull is, well, a total pain. And while acupuncture, exercise, and biofeedback training are helpful ways to reduce symptoms without drugs, they require some advance planning. (So, not exactly helpful if you’re randomly stricken with a headache in the middle of a conference call.)

In these emergency situations, turning to food may help. “I find that the three main causes of headaches are dehydration, low blood sugar, and stress,” says Toronto-based holistic nutritionist Sarah Goldstein. Eating full, balanced meals can help keep blood sugar stable, she says. Staying well-hydrated can also do wonders to help keep headaches at bay.

One caveat: Food can also cause headaches in and of itself. That’s why Goldstein recommends keeping a journal that takes note of how you feel after you eat. “Headaches may be triggered by coffee, red wine, nitrates in cured meat, or sulfites,” she suggests—although really, any food sensitivity can have the same effect.

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But once you’ve ruled out dietary links for your headaches, Goldstein recommends loading up on the following foods to help prevent the pain from starting—and, potentially, lessen its intensity if it does come on. (Oh, and maybe try swapping your pony for a loose, Meghan Markle-approved bun.)

These are the 6 things you should eat and drink on the regular if you’re prone to headaches.

Photo: Stocksy/Studio Firma

Water

First things first: hydrate! “Generally, I ensure my clients are drinking enough water, roughly 6-8 glasses per day, and that they are getting enough electrolytes through their diet,” Goldstein says. Because dehydration is a major headache trigger, h3O is her first line of defense against them—even better if spiked with a pinch of electrolyte-rich salt or a squeeze of lemon.

Try carrying a water bottle with you throughout the day, and make sure it’s always full so you can take those deep, fulfilling chugs as you please. (Rocky theme song in the background optional.)

Photo: Stocksy/Gillian Vann

Coffee

How does this hot-button beverage factor into headaches? For some people, says Goldstein, small amounts of coffee can actually help a headache, thanks to caffeine’s vasodilating properties, which relax the blood vessels constricted by stress and tension. Research has also shown that caffeine helps pain meds work more effectively, if those are your jam.

But take note: Goldstein says that for other people, the tiniest amount of coffee may cause headaches—and if your food journal reveals this is true for you, steer clear. Weaning off coffee can also be a cause of excruciating daily headaches. So if you’re trying to quit, back off slowly, Goldstein says. She recommends switching to tea—like matcha!—or substituting decaf for half your regular brew.

Photo: Stocksy/ZHPH Production

Chocolate

This might just be the best news you’ll read all day: Chocolate is super-high in magnesium, which has been proven to be helpful for headaches. “Foods high in magnesium are important as magnesium may relax muscle tension,” says Goldstein. She says magnesium supplementation is another option, but filling your diet with magnesium-rich whole foods is ideal. (Like these PMS-busting brownies, for one.)

Photo: Stocksy/Camrin Dengel

Salad with protein

As mentioned before, out-of-whack blood sugar is linked to headaches, which is why Goldstein stresses that it’s important to keep it level by eating balanced meals throughout the day. A protein-rich salad is a foolproof way to make sure you’re getting all the right nutrients. “Eating enough fiber, such as vegetables and beans; protein, like fish, poultry, or tempeh; and healthy fat, like olive oil, is important in managing blood sugar,” Goldstein says.

The nutrition pro recommends focusing on leafy greens and legumes, which are high in that all-important magnesium. Set aside some meal-prep time to make your lunch before running out the door—or, in a pinch, pick up a salad or grain bowl from a local eatery.

Photo: Stocksy/Jessica Sharmin

Avocado

Feeling extra hangry? Opt for a scoop of guac. Avocados are a headache-relieving double-whammy, rich in magnesium and healthy fats that stabilize blood sugar and balance hormones. Plus, they’re easy to eat on the go and you can add them to everything: smoothies, salads, dips, bowls, or plain, garnished with hemp seeds. Or you could always get fancy and make these avocado boats that double as works of art.

Photo: Stocksy/Ina Peters

Nuts and seeds

“Enjoying foods like nuts and seeds as a snack, maybe with some fruit, can also help to manage blood sugar levels in between meals,” says Goldstein. Pumpkin seeds, almonds, sunflower seeds, cashews, pecans, and Brazil nuts all score high in—you guessed it—good fats and magnesium. Keep stashes around the house, office, and in your convertible gym bag for a quick fix.

Originally published June 29, 2018. Updated September 13, 2019.

Add to cart: Here’s exactly what to eat for mermaid-worthy hair and the foods to prioritize for a killer complexion. 

Foods for Migraine Relief – Lehigh Center

Migraines are one of the most common ailments that people have to contend with. These supercharged headaches can range from a few minutes of searing pain, to a debilitating headache that incapacitates its victim for an entire afternoon. Migraines are very unpleasant, and often, sufferers just have to wait out the pain.

There are, however, several methods of reducing or extinguishing the migraine pain. Many migraine sufferers turn to some sort of medicinal relief. There are other options. Some of these options come in the form of food. Certain foods are known to relieve migraines, and some may even help reduce their frequency.

It is important, however, to note that some foods are actually triggers for migraines. If you suffer from chronic migraines, it is in your best interest to figure out what causes the migraines. It is possible that something in your diet is doing so. If you suffer from chronic migraines, you should do your best to eat a healthier diet. Eating a well-balanced diet can often lead to migraine reduction.

However, depending on the person, many foods can trigger migraines, and that includes food deemed good for your body. Dairy, nuts, and some fruits can all cause migraines. Additionally, chocolate, fermented/pickled foods, and cured foods with nitrates are all known causers of headaches. If you document what you are eating, and coincide it with your migraines, you should be able to determine what causes your migraines. Each person is different, so it is important to know what your specific problem foods are.

Dehydration

One of the biggest sources of headaches/migraines is dehydration. Especially in hot weather, dehydration can lead to a pounding migraine. While drinking water is essential in combating this, there are a few foods that can aide in combating a dehydration caused headache.

• Watermelon: Eating watermelon is a great way to hydrate and help get your body over a severe migraine. In addition to the large amounts of water the fruit holds, the melon also has some good sugars in its fruit that help you refuel, in addition to being delicious. Other types of melons can also be great for rehydration.
• Cucumber: Cucumber is a great vegetable for the purpose of rehydrating your body. Cucumber holds a lot of water, and can be refreshing on a hot day. Cucumbers also hold a lot of nutrients which are great for your body (lack of these nutrients can also cause headaches).
• Salad: Salad holds a good amount of water, which makes it a great food to consume when trying to get rehydrated. Even though it doesn’t have as much water as watermelon, salad is also chalked full of fiber and nutrients which make it a great recovery and prevention food.

Nutrition

Another common cause for migraines is a lack of certain vitamins in the body. These vitamins are integral for healthy bodily function, and without them your body suffers. In general, consuming a healthy, well-balanced diet will ensure that your body gets these vitamins. You can always take supplements in order to reach these goals, but it is typically better if you can get these vitamins straight from your diet. These are a few things that you should consider adding to your diet if you frequently suffer from migraines.

• Mushrooms: Mushrooms possess a high amount of vitamin B2 (also called riboflavin), which makes them a great inclusion into your diet. Besides being good for your body, having a diet filled with riboflavin can also relieve and prevent your headaches from happening.
• Spinach: This leafy green is a powerhouse, and should be a part of your diet, especially if you suffer from migraines. The vegetable can rehydrate you and contains high amounts of magnesium and riboflavin.
• Liver: This may come as a surprise to some, but consuming beef liver can greatly improve your chances to avoid migraines. Liver is filled with a ton of vitamins, particularly B3, without which you will often suffer strong headaches and migraines.

As previously mentioned, everyone is different. Some foods and treatment methods will work for some, while having no effect on others. The most important thing to establish is the cause of your migraines. Once you have deciphered this, adding certain foods to your diet, and removing others, can help your treat and prevent your migraines.

90,000 What foods can save you from a severe headache

Even migraines can be fought with a balanced diet.

Migraine attacks and accompanying symptoms can last from several hours to days.

As the authoritative medical publication health line is encouraging, diet is one of the best ways to protect against migraines.

It turns out that eating a vegetarian diet and eliminating food irritants can help with headaches.

According to doctors, foods that cannot provoke migraines include:

• Orange, yellow, and green vegetables, including sweet potatoes, carrots, and spinach

• Carbonated, spring or tap water

• Rice, especially brown rice

• Dried fruits or boiled fruits such as cherries and cranberries

• Natural sweeteners or flavors such as maple syrup and vanilla extract.

Vitamin B-2, found in animal foods such as salmon and red meat, as well as grains and mushrooms, may reduce the frequency of migraine attacks.

Avoiding migraine-causing foods such as:

• Eggs

• Tomatoes

• Onion

• Dairy products

• Wheat, including pasta and baked goods

• Citrus

• Nitrite in food

• Alcohol, especially red wine

• Caffeine

• Food additives such as monosodium glutamate

• Chocolate

• Aged cheeses

Keep a pain relieving diet food diary.Choose foods and drinks from the “safe” list and avoid triggers, while noting the frequency and severity of your migraines.

Some studies have shown that a ketogenic diet, high in fat, low in carbohydrates, and low in protein, may be one dietary pathway for migraine relief.

Earlier, “Kubanskie Novosti” told about products that help with pain.

What products will help with headaches

23 January 2019

The causes of headache are different, but regardless of this, a list of food products is indicated, both provoking and contributing to its reduction.

What foods provoke headaches

Those who often suffer from headaches should reduce their consumption:

• dairy products;

90,014 citrus fruits;

90,014 peanuts;

90,014 tomatoes;

90,014 spices;

• chocolate;
• coffee;
• alcohol;

90,014 smoked meats.

These foods may not necessarily trigger your migraine headaches, but limiting your intake may be worthwhile to determine if there is a direct link.

Products that relieve headache

Reaction to food is a highly individual factor. For some people, dark chocolate can trigger a migraine attack. For others, it is enough to eat a small amount of quality chocolate to dull the pain (after all, it contains a lot of magnesium, which is useful for the brain).

Other products recommended for frequent headaches:

• figs, dates, dried apricots;
• sweet carrots;
• Brussels sprouts and broccoli;
• fresh water.

With regard to liquid, many do not drink enough of it. This does not include tea and coffee, it is pure fresh water. Lack of water (as well as its excess) can provoke a migraine attack.

The importance of healthy foods for frequent headaches

The daily diet should include yellow and orange vegetables, brown rice, cranberry juice.A properly formulated diet can help reduce the number of headache attacks and ease their course. Healthy foods are useful not only for the normal functioning of the brain and the nervous system in general. A complete diet is the prevention of many diseases.

When making the right menu, make sure that your medicine cabinet contains modern effective drugs for relieving migraine attacks, as well as soothing herbal teas. These and other products are available in the Stolichka pharmacy network at competitive prices.

Scientists have figured out how to cure migraine with nutrition

https://ria.ru/20210701/migren-1739285649.html

Scientists have figured out how to cure migraine with nutrition

Scientists have figured out how to cure migraine with nutrition – RIA Novosti, 01.07.2021

Scientists have figured out how to cure migraine with nutrition

American scientists have found that a diet with a lot of fatty fish and limited vegetable oils helps to relieve headaches in people… RIA Novosti, 01.07.2021

2021-07-01T02: 00

2021-07-01T02: 00

2021-07-01T02: 00

science

food

diet

us

health

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MOSCOW, July 1 – RIA Novosti.American scientists have found that a diet high in fatty fish and limited in vegetable oils helps relieve headaches in people suffering from regular migraines. The study, published in The BMJ, is a neurological disorder that is one of the most common causes of chronic headache. The US National Institutes of Health estimates that more than four million people worldwide suffer from chronic migraines, with attacks occurring at least 15 times a month.During an attack that lasts from four hours to three days, people cannot function normally. Women aged 18 to 44 are especially susceptible to migraines. Modern medications offer only partial relief and often have negative side effects, including sedation, dependence, and addiction. Therefore, scientists are constantly looking for alternative means of dealing with migraines. Researchers from the US National Institute of Aging (NIA), along with colleagues from the National Institutes of Health and the University of North Carolina, conducted a study in 182 adults, 88 percent of whom were women, who suffered from migraine headaches for 5 to 20 days a month.The participants were divided into three groups, which received a different diet for 16 weeks: the first group – high in fatty fish and low in vegetable fats, primarily linoleic acid; the second is high in fatty fish and linoleic acid; the third, control, was high in linoleic acid and low in fatty fish, roughly the same as the diet of the average American. Linoleic acid, found in corn, soy and other vegetable oils, as well as nuts and seeds, belongs to the class of omega-6 unsaturated fatty acids – precursors of oxylipins, molecules involved in the regulation of pain and inflammation.Previous research has shown that oxylipins derived from omega-3 fatty acids found in oily fish have pain relieving effects, while oxylipins derived from omega-6 fatty acids increase pain. The authors decided to test whether this is true for migraines. They had previously shown that linoleic acid causes inflammation of the pain-processing tissues associated with migraines and pathways in the trigeminal nerve, the largest and most complex of the body’s 12 cranial nerves.Researchers have now confirmed that a diet low in linoleic acid and higher in omega-3 fatty acids can reduce inflammation of this pain pathway. Results have shown that a diet with less vegetable oil and more fatty fish resulted in a 30-40 percent of total headache hours per day, severe headache hours per day, and total headache days per month compared to controls. The blood samples from the participants in the first group also had lower levels of lipids associated with pain.”This study found evidence that dietary changes can bring some relief to millions of migraine sufferers,” study director and first author Dr. Chris Ramsden said in a NIA press release. the food we eat can influence pain pathways. ”The authors plan to continue their work and study the effect of nutrition on other chronic pain conditions.

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nutrition, diet, usa, health

MOSCOW, July 1 – RIA Novosti. American scientists have found that a diet high in oily fish and limited in vegetable oils helps relieve headaches in people suffering from regular migraines.The study, published in The BMJ, is a neurological disorder that is one of the most common causes of chronic headache. The US National Institutes of Health estimates that more than four million people worldwide suffer from chronic migraines, with attacks occurring at least 15 times a month. During an attack that lasts from four hours to three days, people cannot function normally. Women aged 18 to 44 are especially susceptible to migraines.

Modern medicines offer only partial relief and often have negative side effects including sedation, dependence and addiction.Therefore, scientists are constantly looking for alternative means of dealing with migraines.

Researchers from the US National Institute of Aging (NIA), along with colleagues from the National Institutes of Health and the University of North Carolina, conducted a study in 182 adults, 88 percent of whom were women, who suffered from migraine pains from 5 to 20 days a month.

The participants were divided into three groups, which received a different diet for 16 weeks: the first group – with a high content of fatty fish and a low content of vegetable fats, primarily linoleic acid; the second is high in fatty fish and linoleic acid; the third, control, was high in linoleic acid and low in fatty fish, roughly the same as the diet of the average American.

June 30, 13:32 Science Scientists talked about the dangers of a southern-style diet

Linoleic acid, found in corn, soy and other vegetable oils, as well as nuts and seeds, belongs to the class of omega-6-unsaturated fatty acids – precursors of oxylipins, molecules involved in the regulation of pain and inflammation. Previous research has shown that oxylipins derived from omega-3 fatty acids found in oily fish have pain relieving effects, while oxylipins derived from omega-6 fatty acids increase pain.

The authors decided to test whether this is true for migraines. They had previously shown that linoleic acid causes inflammation of the pain-processing tissues associated with migraines and pathways in the trigeminal nerve, the largest and most complex of the body’s 12 cranial nerves. Now researchers have confirmed that a diet low in linoleic acid and higher in omega-3 fatty acids can reduce inflammation of this pain pathway.

Results showed that a diet with less vegetable oil and more oily fish resulted in a 30-40 percent reduction in total headache hours per day, severe headache hours per day, and total headache days per month compared to control group.The blood samples from the participants in the first group also had lower levels of lipids associated with pain.

“This study found evidence that dietary changes can bring some relief to millions of migraine sufferers,” study director and first author Dr. Chris Ramsden said in a press release from the NIA. that the food we eat can influence pain pathways. ”

The authors plan to continue to work and study the effects of nutrition on other chronic pain conditions.

June 2, 16:00 Science Scientists have found foods that reduce the risk of diabetes 90,000 Against migraine. What products will relieve headache

Against migraine. What products will relieve headaches Photo: today.com

Frequent headaches can make life very difficult. Doctors say a migraine is not just a headache, but a “brain state” problem. To avoid recurrence of seizures, you need to get enough sleep, avoid stressful situations, and monitor your diet. Some foods are capable of preventing headaches.ru.

Salmon

Salmon is rich in omega-3. These healthy fats have been shown to help fight inflammation in the brain. The B vitamins, also found in this fish, can help reduce migraine attacks.

Photo: narodna-pravda

Against migraine. What products will relieve headaches

Dark chocolate

Dark chocolate contains at least 70 percent cocoa, therefore this product is one of the record holders for magnesium content.Moreover, it is low-calorie.

The fact is that often a lack of this trace element leads to migraine attacks. Magnesium is needed to relax the blood vessels in the brain, otherwise sleep deteriorates, and lack of sleep is fraught with other health problems.

Cabbage

Another source of magnesium. Kale leaves can be used in combination with other vegetables such as spinach.

Against migraine. What foods will relieve headaches Photo: foodandmood.com.ua

Figs

This fruit is rich in potassium – another essential trace element for the brain.Foods high in potassium have been scientifically proven to relieve headaches.

Shrimps

Shrimps are high in astaxanthin. It is an antioxidant that reduces inflammation. This seafood is also high in omega-3s.

Carrots

The plant pigment beta-carotene fights inflammation and acts as a pain reliever. In addition to carrots, nutmeg, bell peppers and sweet potatoes contain this substance.

Photo: grodnonews.by

Against migraine. What foods will relieve headaches

Offal

It is useful for people suffering from migraine to eat the liver and heart of animals. These foods are high in coenzyme Q10 (CoQ10), which can reduce the risk of headaches by 50%. As shown by the results of experiments, for this, it is enough to consume about 150 mg of CoQ10 daily, specifies the magazine Food.

Water

Sometimes the head starts to ache due to the fact that the body has not received water for a long time.Fluid deficiency reduces the amount of blood flowing to the brain.

To prevent this, you need to drink water more often, and if it is not at hand, you can have a snack with fruits or vegetables, which have a lot of liquid. Watermelons, oranges, pears, tomatoes, cucumbers and others will do.

Horoscope for August 20. Named 4 signs that await a twist of fate

Information service cheltv.ru

what is it, symptoms and treatment, unlike headache

Migraine is a type of headache.There are more than 200 of them. Usually a person guesses that he has a migraine, because the disease manifests itself vividly, and the symptoms are few and familiar to almost everyone.

In this article, we will analyze why a person has this particular type of headache and what to do to cope with attacks more easily.

Content

Migraine is a paroxysmal pain of severe or moderate severity. Usually, with migraines, it hurts in one part of the head. According to various sources, migraine is diagnosed in about every fifth person.Moreover, women suffer from it more often than men.

The disease can proceed in different ways. Attacks can occur up to eight times a month or once every several years and last from 4 to 72 hours.

As a rule, migraines start at a young age and spontaneously disappear after 50 years.

What kind of migraine is there?

Migraine can be different, it depends on whether she has an aura or not.
Migraine is divided into migraine with aura, migraine without aura, and migraine without headache.In the latter case, the headache never develops.

Aura is a complex of warning signs that appear shortly before a painful attack. Such precursors of migraine are noted by about 25% of patients.

In fact, the aura is the second phase of migraine (there are 4 of them). It usually appears an hour before the attack itself. During this time, a person may complain of flashes, spots or flies in front of the eyes, numbness of the fingers, lips or tongue.

Such symptoms are often frightening, therefore the aura phase is also accompanied by anxiety.All signs of aura disappear on average 20 minutes after the onset.

There are three main questions, answering which, you can suspect a migraine:

1. Does a headache interfere with your performance?
2. Are the attacks of pain accompanied by nausea or vomiting?
3. Does sensitivity to light, sounds, odors appear during an attack?

If even two of the points match, it is really a migraine.

One person can have several types of headaches.

Only a doctor can make an accurate diagnosis, and this does not require dozens of examinations. A neurologist is engaged in the treatment of migraines and one full-fledged appointment will be enough for him to help the patient understand whether he has a migraine, and also outline a treatment plan.

Some people note that the frequency of migraine attacks is influenced by their activity, the use of certain foods or drinks.

It is impossible to say exactly what will provoke the appearance of the disease in a particular person.But there are a number of triggers that have been shown to influence seizure frequency:

1. Hormonal changes

Changes in estrogen levels before, during, or after menstruation can influence the onset of migraines. In addition, some women note a worsening of the disease while taking hormonal drugs.

2. Alcohol

Usually one type of alcohol acts as a trigger. Most often, the head hurts after champagne, red wine and beer. This is most likely due to the fact that they contain tyramine and sulfites.

It is interesting that the use of strong alcohol in most cases is not accompanied by migraines.

Alcohol abuse harms your health more than migraines, so we do not recommend replacing low-alcohol drinks with strong ones.

3. Stress

It is known that chronic stress and constant emotional stress provoke migraines. But the problem is that migraine attacks are stressful in and of themselves. After all, it is difficult to enjoy life when you constantly have a headache.

Therefore, a person often falls into a vicious circle: migraine-stress-migraine, where it is already difficult to understand what exactly triggered the headache and how to get out of it.

4. Sensory stimuli

Bright sunlight, loud music or a neighbor’s drill, intrusive perfume, the smell of cigarette smoke or freshly painted walls in the entrance can also provoke an attack.

5. Violation of sleep patterns

If you chronically lack sleep or, on the contrary, sleep too much, then over time you may notice that migraines appear more and more often.

6. Too much activity

Intense physical activity can cause migraine headaches.

7. Regimen and diet

People on strict diets often experience headaches similar to migraines. But it’s not just a calorie deficit that contributes to the onset of seizures, the foods themselves can cause pain. For example, some aged cheeses, pickles or convenience foods behave this way.

In addition to these factors, many people with migraines say that the attack is triggered by a change in the weather.

For example, the head begins to ache before a rain or cold snap, but numerous studies have not found this confirmation

It is impossible to answer this question precisely, because the mechanism of the onset of migraine is still poorly understood. … But over the past few years, scientists have nevertheless made enough progress in this matter and proved that migraine is inherited (if both parents suffer from this disease, then it will occur in children with a probability of more than 60%) and arises as a result of a combination of genetic factors, environmental factors environment and lifestyle.

Most of the genes associated with migraine are active in the muscles surrounding blood vessels and regulate their narrowing / dilation.

Unfortunately, it is impossible to completely cure a migraine, but together with a doctor you can find ways to help control the disease, and possibly even prevent new attacks.

But the fact that it needs to be treated is beyond doubt, because “enduring” is a bad prospect. If you do nothing at all, there is a risk of worsening the course of the disease.This means that the head will hurt more and more often. Do not do like this.

This is what the UK NHS recommends for migraine therapy:

1. Classic pain relievers like ibuprofen or paracetamol and combinations thereof.
2. Special drugs for the treatment of migraine (triptans). They not only drown out the headache, but disrupt the very mechanism of the formation of migraine.

Triptans should not be taken more than 9 days a month.It is dangerous to worsen the course of migraine and the occurrence of drug-induced headache.

3. Antiemetic drugs. Helps relieve the nausea that often accompanies migraine attacks.

Many people are helped by unconventional methods of migraine treatment. For example, herbal teas, aromatherapy, baths, massage or osteopathy. Despite the fact that none of these methods are included in the official recommendations, experts do not deny their possible therapeutic effect.

In addition to these agents, injection therapy with monoclonal antibodies is increasingly used for the treatment of migraine. These drugs contain specific antibodies that block the CGRP (calcitonin-related peptide) protein or its receptor.

CGRP is one of the pain mediators that is responsible for the intensity of pain during an attack. The more it stands out, the worse the person feels.

Monoclonal antibody drugs for the treatment of migraine block CGRP activity and prevent pain.This therapy is used in the case of chronic migraine, when attacks occur more than four times a month. Monoclonal antibody drugs can help reduce the frequency of seizures. We can say that this is a kind of prevention of migraine.

In addition, as a preventive measure, doctors advise you to reconsider your lifestyle and add some good habits.

It has been proven that people with excess weight, lack of physical activity, as well as those who drink little water are more likely to suffer from migraine attacks.

1. Diary of migraines

To avoid an attack, you need to know what provokes it. Different people have different triggers, so first you need to find out yours.

For this, the doctor may suggest keeping a migraine diary for a month. Such a diary can be a classic paper one or as an application on the phone (for example, a Migraine Diary or a Migraine coach), there is even a handy Telegram bot that will help you track when a migraine appears.

Usually, in a migraine diary, a person records the date of the attack, the events that preceded him, how he had a headache and what other symptoms were observed. Also, the diary records medications that have helped or did not help relieve pain.

2. Psychotherapy

Stress is an important provocateur of headaches. Therefore, if a person learns to cope with it, there is a chance that the head will hurt less. It’s great that the situation with the attitude towards psychotherapy in Russia is changing, and those who have undergone such treatment note that the number of attacks is really getting smaller.

3. Lifestyle changes

Compliance with sleep patterns, a tasty and varied diet, sufficient physical activity, and avoiding alcohol will help alleviate migraines.

• Every fifth person on the planet suffers from migraines. More often they are women.
• The disease manifests itself between the ages of 20 and 50.
• Determining that a person has a migraine is easy.
• Hormonal changes, alcohol, stress and other factors affect the frequency of seizures.
• Migraine is inherited.
• Migraine cannot be completely cured, but it can be controlled.
• For treatment, classic pain relievers, triptans, monoclonal antibodies are used.
• Lifestyle influences the frequency of seizures.
• Exercise, a varied diet, and proper sleep patterns all help to reduce migraine headaches.
• A migraine diary can help you find individual disease triggers.

Genes largely determine whether a person will have a migraine or not.You can find out about your predisposition to diseases, including migraines, with the Atlas Genetic Test.

• Ashina M, Katsarava Z, Do TP, Buse DC, Pozo-Rosich P, Özge A, Krymchantowski AV, Lebedeva ER, Ravishankar K, Yu S, Sacco S, Ashina S, Younis S, Steiner TJ, Lipton RB. Migraine: epidemiology and systems of care. Lancet. 2021
• Charles A, Pozo-Rosich P. Targeting calcitonin gene-related peptide: a new era in migraine therapy. Lancet. 2019
• Mayo Clinic.Migraine care at Mayo Clinic. 2021
• Ivan Garza, Todd J Schwedt. Chronic migraine. 2020
• F Michael Cutrer. Pathophysiology, clinical manifestations, and diagnosis of migraine in adults. 2020
• American migraine foundation. Anti-CGRP Migraine Treatments: Your Questions Answered. 2018
• NHS. Migraine.Overview. 2019

90,000 The doctor spoke about the effectiveness of Botox injections for migraines – Society

MOSCOW, April 25./ TASS /. Botox injections can help significantly relieve an episodic or chronic migraine in a few weeks, although it cannot completely get rid of it this way. This was told to TASS by the head of the pain center, head of the neurological department of the consultative and diagnostic center of the Moscow Regional Research Clinical Institute named after V.I. MF Vladimirsky Olga Shtang.

The causes of exacerbation of migraine can be stress, anxiety, excessive stress, physical or psychological fatigue.

“The use of botulinum toxin type A for chronic migraine reduces the number of days of migraine attacks, and also reduces the intensity of headaches in general within a month. Relief comes in a week or two,” Stang said.

According to her, during such therapy, the patient is injected into 31 points located on the face, occipital and collar parts, and neck. “You can also inject additionally into the temporal points and occipital muscles. In total, two bottles are obtained.Usually the therapeutic dose is 195 units, “the doctor specified.

Pain diary and side results

An important part of therapy is keeping a so-called pain diary, in which the patient notes the days with migraines and monitors progress. The diary allows you to determine how often you need to inject, explained the agency’s interlocutor. On average, they are done once every 12 weeks, but for each patient the doctor selects the frequency just on the basis of the “pain diary”.

Stang considers Botox to be the best choice because, unlike the drugs commonly used for migraine headaches, it has no side effects.

“The evidence base is for two drugs – [these are] topiramate and amitriptyline, in addition to botulinum toxin type A. Usually the doctor discusses with the patient how he will be helped. But there are overweight patients, there are patients who need to engage in intellectual work , and these drugs have their own side effects, “- said the doctor. So, topiramate can lead to a decrease in cognitive functions, and amitriptyline contributes to weight gain.

At the same time, Stang warned, Botox injections cannot completely cure migraines – they cannot be cured in principle.They can only help relieve attacks and make them less frequent.

Clinical trials

Botox began to be used in medicine relatively recently. Its efficacy and safety in the treatment of patients with chronic migraine was proven during the PREEMPT research program in the United States – then, in almost half of the approximately 1,400 patients, the frequency of headache episodes decreased by 50%.

According to the World Health Organization (WHO), migraine affects at least one in seven adults in the world.Women suffer from it three times more often than men. Migraine headaches are characterized by recurrent attacks, often throughout life, and pain during attacks lasts from several hours to two to three days.

90,000 CBD as a natural remedy for migraines and acute headaches

According to the Migraine Research Foundation, migraine is one of the most common neurological diseases in the world, affecting about 39 million people in the United States and about a billion people worldwide.Symptoms that often lead to disability can include severe headache, dizziness, nausea, blurred vision, and extreme sensitivity to light or sound. Migraine headaches are usually treated with strong medications, but with varying results.

“Since the 90s I have been taking carbamazepine and gabapentin on a regular basis. Periodic outbreaks of pain were controlled only by hydrocodone, which always gave me discomfort, ”wrote Glenn, a participant in the informal Axon study.“What changes did they make CBD oil No more carbamazepine or hydrocodone, and only half of gabapentin – and better pain control. Bursts of pain still occur, but another drop of CBD and the pain disappears within 15 minutes. I have no side effects. “

Another study participant said that CBD helped his chronic migraines significantly. “If it is adopted early in the attack, I can count on it to shorten the duration of the attack relatively quickly.”Of the 105 people who participated in the Exxon trial, 15 reported experiencing daily headaches at the start of the study. … At the end of the 30-day trial period, their number dropped to 10, that is, by 33%.

Further Research Needed: Although the Axon study was conducted without scientific adherence to the gold standard of clinical trials, the Hit-6 survey results highlight the need for further research on CBD as a possible treatment for migraine sufferers worldwide.It’s important to note that while there is plenty of anecdotal evidence of people using it, CBD oil has good results for migraines, but there are very few standardized results, i.e. studies with a comparison group taking a placebo.

Cannabinoids Suitable for Migraine Prevention

Research has shown that cannabinoids are as useful in preventing migraine attacks as other pharmacological treatments. Interestingly, when it comes to treating acute group headaches, cannabinoids are only effective for patients with childhood migraines.Germany’s recent decision to authorize the use of cannabis for medicinal purposes has rekindled political debate across Europe. The progress is reflected in the results of a recent Italian study presented at the Third Congress of the European Academy of Neurology (EAN). A group of researchers led by Dr. Maria Nikolodi studied the suitability of cannabinoids for the prevention of migraines, as well as for the treatment of acute migraines and cluster headaches.
The researchers first had to determine the dose needed to effectively treat headaches.A group of 48 chronically ill migraine volunteers received an initial starting dose of 10 mg of the combination of the two compounds. One contained 19% tetrahydrocannabinol (THC), while the other contained almost no THC and contained 9% cannabidiol (CBD).

As a result, doses less than 100 mg had no effect. Only with an increase in the oral dose of 200 mg, acute pain decreased by 55%.

In a phase 2 study, 79 patients with chronic migraine received a daily dose of 25 mg amitriptyline, a tricyclic antidepressant commonly used to treat migraine headaches, or 200 mg of a THC-CBD combination for three months.Forty-eight patients with cluster headache also received 200 mg of THC-CBD or a daily dose of 480 mg of the calcium channel blocker verapamil for acute pain, and an additional 200 mg of THC-CBD was added to both headaches.

The results after three months of treatment and follow-up after another four weeks gave different conclusions. While the THC-CBD combination gave slightly better results than amitriptyline (40.1%), with a 40.4% decrease in the number of attacks, the severity and number of headache attacks in the group decreased only slightly.

When analyzing the use of acute / immediate pain treatment, the researchers found an interesting phenomenon: cannabinoids reduced pain intensity in migraine patients by 43.5%. The same results were observed among patients with cluster headache, but only in those who experienced migraines in childhood. In patients with no prior history, THC-CBD was not effective as an emergency treatment. Side effects observed during the study, such as drowsiness and difficulty concentrating, were extremely mild.