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Migraine Food Cures

Migraines afflict about 30 million people in the United States. They can occur at any age but often begin between the ages of 10 and 40 and can diminish by age 50 (see Reference 2). Although the causes and cures for migraines are not completely understood, there is solid evidence as to the link between nutrition and these debilitating headaches. A number of foods are known to cause or intensify migraines, but other foods are known to alleviate the pain.

  1. Foods to Avoid

    • Nitrates are used as a preservative in some processed meats, such as hotdogs, sausages and lunch meats and are known to cause migraines in some people. MSG (monosodium glutamate) can also cause migraines, so those prone to migraines are advised to avoid MSG as well as other salty foods. Caffeine has also been linked to migraines, as have hard cheeses, citrus fruits, red wine, alcohol, peanuts and chocolate.

    Foods to Try

    • Eating fatty fish such as sardines and trout, which are high in long-chain omega-3 fatty acids, can reduce the frequency and severity of migraines. Consume natural sugars (as opposed to refined sugars) and foods rich in magnesium, such as spinach, soy milk and black beans. Foods rich in calcium, such as broccoli and kale, are also said to reduce migraines.

    Alternatives

    • For those who find it difficult to get the recommended minerals, vitamins and nutrients through their diet alone, dietary supplements can also be effective in combating migraines. Calcium, fish oil, magnesium and vitamins C and B6, when taken regularly, can limit the frequency and severity of migraines. Feverfew, an herb that is said to help alleviate migraines, can be eaten directly (one small leaf per day) or made into a tea.

    Benefits

    • Taking a natural approach to migraine relief limits the need to rely on prescription medications, many of which can result in adverse side effects such as sleepiness and fatigue, racing heartbeat, nausea and difficulty thinking (see Reference 3). Those who regulate their diet to ease their migraines will also gain the added health benefits that come from maintaining a balanced and nutritious diet.

    Considerations

    • Migraines affect every sufferer differently, and just as the causes of the migraine will vary among individuals, so will its treatment. It takes time and experimentation to correctly identify which foods, if any, are the culprit behind the migraine, and it will also take time and experimentation with different foods to uncover the best treatment. Dietary supplements, though effective, should be taken in consultation with a doctor, as should any other severe diet or nutrition changes.

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