Migraines affect millions of people world wide. Many of those who experience migraines become incapacitated from the pain. Aside from a major headache people with migraines also suffer from nausea, sensitivity to light, dizziness, and many other symptoms. However, many migraines can be prevented simply by changing what you eat.
Before we look at what you should eat, it’s important to note that what you drink is also crucial in preventing headaches. If you aren’t participating in regular water intake every day, everything else you do will be in vain. Staying hydrated is the best way to maintain good health.
The main nutrients migraine suffers need to implement in their diet are Omega 3 fatty acids, magnesium, Riboflavin, coenzyme Q10, calcium and vitamin D. But why do these food’s work and where can you find them?
Omega 3 fatty acids reduce migraine headaches because they have anti-inflammatory properties. This means that the acids will keep your blood vessels from compressing and causing strain on your blood flow. This stops headaches.
Omega 3 fatty acids can be found in fish like Mackerel, Salmon, Sardines, Halibut, Tuna, and Herring. If you want to prevent headaches you should eat a portion of one of these fish once or twice a week. If you aren’t a fan of seafood, you can also find Omega 3 in walnuts, flaxseed, canola oil, olive oil, and Omega 3 fortified eggs.
Magnesium can also prevent migraines. It does so by maintaining blood pressure, strong bones, and heart rhythm. This mineral also helps cells process energy. It can be found in spinach, broccoli, brown rice, potatoes, sweet potatoes, sunflower seeds, Swiss chard, and quinoa. Magnesium levels can be low after drinking alcoholic beverages, so be sure to replenish your magnesium stores after having some drinks.
Riboflavin is a source of vitamin B, and it also can prevent migraines. This is a water-soluble vitamin, which means it cannot be stored in your body, so make sure you get a dose of Riboflavin daily. It is an important nutrient for more than just migraine sufferers; it is essential to everyone’s body functions and helps process amino acids and fats. This nutrient is necessary to break down carbohydrates and helps metabolize magnesium.You can find this valuable nutrient in spinach, broccoli, almonds, lean beef, lamb, and fortified breakfast cereals.
Coenzyme Q10 also helps cells generate energy. It does this by energizing mitochondria. Mitochondria are organelles inside of your cells. Our bodies are made up of trillions of these mitochondria, and they work to give your cells energy or adenosine triphosphate (ATP). When these mitochondria are sick, dying, or oxidized you experience more headaches because of excessive free radical damage. Coenzyme Q10 can prevent this.
Coenzyme Q10 is in foods like eggs, beans, oily fish, and certain fruits like kiwi, cherries, and plums.
Nutrients like Calcium and Vitamin D work together to prevent migraines too. They do this by restoring channels that important nutrients like calcium sodium, magnesium, or potassium, are transported in by body cells. When these channels stop working a chemical called serotonin can’t be released, and without serotonin pain and migraines set in.
Many artificial migraine drugs try to do what calcium and vitamin D do by forcing serotonin to be released in order to reduce the pain in your head, but now you can do the same thing the natural way.
Calcium comes from foods like mustard greens, cottage cheese, turnip greens, spinach, and broccoli, and vitamin D is in foods like shrimp, fortified milk, eggs and butter.
These nutrients can greatly reduce the harmful symptoms of migraines, but implementing these into your diet may not be enough to rid yourself of painful migraines. If you really want to get rid of migraines in a natural and healthy way, you should also avoid certain foods and chemicals like, caffeine, MSG, tyramine, nitrates, and nitrites.
Caffeine in excessive amounts can be very damaging to people with migraines. Caffeine is addictive and can have some painful side effects if you stop consuming it. Completely ridding caffeine from your diet can cause headaches and migraines because your body can’t handle the sudden drop in caffeine levels. Experts say that blood vessels can become overly sensitive to caffeine. When you stop drinking caffeine migraines can ensue.
MSG or monosodium glutamate has also been linked to migraines. MSG is an amino acid that preserves food and enhances flavor. It is commonly found in Chinese foods and soy sauces as well as precooked and canned foods. In fact, MSG is so common that it can be very difficult to find precooked meals that don’t contain this chemical. If you would like to have an MSG free diet it may require some research.
Tyramine is an amino acid that is present in many foods, and it cause blood vessels to dilate, which triggers migraines. Food with tyramine is usually presreved or aged.
It can be found in alcohol (especially red wine), chocolate, and cheese. It also can be found in the leftovers in your refrigerator if they’ve been stored for more than two days. Some foods to look out for include: aged cheese, meats (especially pepperoni, salami, and liverwurst), poultry, and eggs. Also watch out for anything aged, dried, fermented, salted, smoked or pickled.
Nitrates can cause migraines. They are found in many foods including processed meats, vegetables, and drinking water. This substance naturally occurs, but in excess it can be harmful especially to those prone to migraines.
Nitrites have also been linked to migraines. They are used as color enhancers and prevent bacteria from growing. Nitrites are highly regulated, but even some labels that state no nitrite was added may contain nitrites due to natural sources of nitrite used in food production.
If you suffer from migraines adding the nutrients above and removing the harmful chemicals from your diet could be the answer,Migraines don’t have to be a frequent occurrence. Many sufferers could prevent migraines by changing their diet. This will mean planning and regulating what you eat strictly, but the result of such effort could be the end of debilitating pain.