Food And Drink Additives
Food and drinks today have many additives. There are flavorings to enhance the flavor of foods and preservatives to extend shelf life and sugar substitutes to replace real sugar. The various chemicals, including artificial sweeteners like aspartame, can produce headaches.
Though monosodium glutamate is not used as much as it once was, it is still found in products like soy sauce, packaged foods and meat tenderizers. Other additives triggering headaches include substances like phenylalanine and nitrites.
Identify Your Trigger Foods And Construct A Migraine Diet Plan
This is where the daily activity journal will do the most good. Since foods affect people differently, it helps to reset your diet to mostly safe foods to begin with. Trigger foods usually take about two days to start causing headaches again so you can then slowly add in foods you enjoy to see if they are the culprit for headaches.
Caution should be advised when changing your diet as there is no universal migraine diet that is right for everyone. A well-balanced diet is recommended. You should avoid skipping meals as this can have negative effects and actually exacerbate migraines.
Foods That Help With Headaches: The Best 6 Foods For Headache Relief
Almost everyone in the world has experienced a headache at some point in their life. It is a common health problem experienced by individuals in all age groups and may be caused by different causes. One thing we can all agree on is that they are not fun. They can be overwhelming for some, while in others, the pain may subside naturally. Unfortunately, for those with excessive pain the common practice is to look for headache treatment alternatives. One of the recommended interventions is the consumption of foods that help with headaches.
Surprisingly, most people are not aware that consuming various foods can help treat multiple health conditions, including headaches. On this thought, this article will discuss the six best foods that help with headaches. We will analyze the properties that enable them to alleviate the headaches and look at ways to incorporate them into your diet plan. That said, let us get started!
Read Also: Wake Up With Headache Behind Eyes
Diet Therapy For Managing Headaches
The Cleveland Clinic notes that most information about food that triggers headaches was gathered from individuals self-reporting their encounters. There have been studies conducted before, and lots are ongoing right now as to which food can specifically cause headaches. The challenge for researchers is that every situation is different. Step one is avoiding food that is known to trigger headaches. If a hassle grows, some food may spur a quicker recovery period.
Knowing what to eat when your head hurts can help you make good decisions. The most common foods and beverages that have been reported to assist headaches include:
- Fresh fruits, especially brightly colored ones high in antioxidants
- Low-sodium food
- A tiny cup of java to get a caffeine headache
Given the above list, make sure, too, that you avoid consuming processed foods, aged cheeses, dried or smoked fish, cultured dairy products, higher sodium food such as potato chips, and food high in sugar and carbohydrates. Remember, from time to time, headache relief comes from understanding what to eat.
Backed By Science Food To Eat To Help With Headaches
Are you that type of person who always keeps painkillers in their pocket, just because headache accompanies all the time? Or, that one who can not stand the nagging, pulsing, throbbing headaches that sneak their way into your noggin and ruin your day?
People experience different types of headaches, and headache causes and symptoms will vary from person to person. An estimated 1 billion people experience headache attacks, making it the third most common illness and the most common neurological condition. Some of the most common causes of headaches include your lifestyle , as well as hormones, viruses, etc.
Instant migraine relief is difficult to achieve. Some foods can work rapidly, like ginger, nuts and some others can worsen the headache. Following are listed foods that fight migraines, tension headaches, cluster headaches, caffeine headaches, and headaches in general.
#1 Leafy Green Vegetables
Leafy greens contain a variety of elements that contribute to headache relief. For example, research has shown taking magnesium can reduce migraine pain because many migraine sufferers have low magnesium levels. The Journal of Headache and Pain reported a study that found a combination of folic acid, B6, and B12 reduced migraine symptoms. The National Headache Foundation reported on a European study that found vitamin B2 could reduce migraine frequency.
Here are some of the leafy greens that contain vital elements and a variety of other anti-inflammatory antioxidants.
Recommended Reading: Migraine Medication Over The Counter
Add Magnesium To Your Diet
Magnesium is a great nutrient to add to your migraine diet. It can help with increasing energy, calming anxiety, and relieving digestive issues. It also has been shown to prevent and soothe migraine headaches of all types. Try adding spinach, quinoa, and whole grains to your diet as they are high in magnesium and other essential nutrients. If you cant seem to fit in enough, magnesium supplements are an excellent alternative.
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 daily 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 .
- 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 McDonalds 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.
Don’t Miss: Right Side Shoulder And Neck Pain Associated With Headaches
Healthy Eating For A Healthy Head
The Dietary Guidelines for Americans 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 . 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:
- Dont 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.
- Dont 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
Rockett, F. C. et al. Dietary aspects of migraine trigger factors. Nutr. Rev. 70, 337356 .
Bananas Give You Energy When You Need It
Looking for something quick and easy that could help stave off a migraine attack or an episode of hypoglycemia, which could lead to a headache? Reach for a banana rather than highly processed foods like granola bars or candy, suggests Brown.
Bananas are a great food for quick energy recovery, and theyre high in magnesium, which can be helpful when people have headaches, she says.
Bananas are about 74 percent water, so there are hydration benefits as well, Brown says.
Read Also: Best Medicine To Take For Headache
Remedies To Get Rid Of Headaches Naturally
Headaches are a common condition that many people deal with on a daily basis.
Ranging from uncomfortable to downright unbearable, they can disrupt your day-to-day life.
Several types of headaches exist, with tension headaches being the most common. Cluster headaches are painful and happen in groups or clusters, while migraines are a moderate-to-severe type of headache.
Although many medications are targeted at relieving headache symptoms, a number of effective, natural treatments also exist.
Here are 18 effective home remedies to naturally get rid of headaches.
What Foods Are Good For Headache Relief
People ask how to cure migraines permanently. Unfortunately, and essentially because medical researchers have not yet pinpointed the specific cause of migraine headaches, there is no permanent cure. However, they have identified specific nutritional vitamins, minerals, and other elements that can bring headache relief from migraines and other types of headaches.
Though instant migraine relief is difficult to achieve, some foods can work rapidly, like ginger and nuts. Following are some foods that fight migraines, tension headaches, cluster headaches, caffeine headaches, and headaches in general.
Read Also: Symptoms Headache And Sore Throat
Is Something In The Air
Dr. Mitchell shares, “This can trigger a headache if you are sensitive to certain scents or fragrances. Be aware of your environment. If you can leave the environment, great, or perhaps open the windows. However, if you cannot leave the environment, try to identify the source of the scent and avoid it if possible. For example, if you are sensitive to perfumes, ask people not to wear them around you. If you are sensitive to cleaning products, ask others not to use them when you are present. If you are sensitive to cigarette smoke, try to avoid smoking areas. By being aware of your surroundings and taking steps to avoid triggering scents, you can help reduce headaches.”
How To Manage Migraine Headaches
Most headaches do not last long, but migraine headaches are distinct. They can last hours, days, or even weeks, which makes it tough to function.
- Chocolate: A great deal more study on chocolate for migraine sufferers is required. According to the International Headache Society , chocolate is named by 22% of migraine sufferers as a cause food of migraine. But IHS research has discovered that chocolate can protect nerve cells that are involved in migraine headaches.
- Citrus Fruits: Vegetables that help with migraines are fresh fruits, especially brightly colored ones. But it is vital for one to track the fruits eaten. For many migraine sufferers, citrus fruits, such as oranges and pineapple, may make symptoms worse.
- Leafy Greens: Eating vegetables, like spinach and kale, which have a good deal of B vitamin folate, may reduce the frequency of migraines.
- Magnesium and Potassium: Some individuals suffering from migraines have lower levels of magnesium. The study is ongoing as to whether increasing potassium or magnesium through diet can decrease the frequency or severity of migraines. Some of the rich magnesium and potassium food sources are:
See: Keto Diet For Women to Lose Weight
Recommended Reading: How To Help With Migraines
Is Gatorade Good For Headaches
Yes, Gatorade is good for headaches. In fact, it is healthy for a body to drink Gatorade. It contains a lot of potassium and other minerals that will help you. It is great for a person who is exercising to drink Gatorade because it replenishes the electrolytes that the body loses when a person is sweating. It will help a person who is having a headache to drink Gatorade because it has sugar, which will give the person energy..
Broccoli May Help Prevent Menstrual Migraine
Changes in hormone levels can lead to headaches, especially for women with menstrual migraine or headaches, says Brown. Falling levels of estrogen, which occur just before menstruation begins, can trigger an attack, according to the Migraine Research Foundation.
Women who have this type of migraine would benefit from increasing their intake of cruciferous vegetables, because of their effects on estrogen, Brown says.
Cruciferous vegetables contain hormonally active compounds called phytoestrogens, which can have estrogenic, or estrogen-like, effects in humans or, conversely, antiestrogenic effects. Its thought that the antiestrogenic effects of some phytoestrogens may lower a womans risk of certain types of cancer by lowering her exposure to her own estrogen.
Some research, cited in a February 2021 review in Climacteric, indicates phytoestrogens improve bone mineral density and markers of cardiovascular risk in post-menopausal women effects that estrogen would be expected to have in premenopausal women.
Theres also some evidence that phytoestrogens help to prevent menstrual migraine attacks in premenopausal women, according to a review published in Neurological Sciences.
Broccoli, Brussels sprouts, bok choy those can all be very helpful if you include more of them in your diet, says Brown.
Don’t Miss: Abdominal Migraine In Adults Symptoms
Foods That Help Headaches
Paying attention to what you put in your body is always important, but even more so when youre feeling under the weather. When you have a headache, there are particular foods that can help you get back on your feet, and there are foods that will make matters worse. Knowing what to eat for headaches is one way you can help avoid these painful setbacks in your day. Read on to learn more about four foods that help headaches and a few that dont.
1. Eggs
Whether you prefer them hard boiled, over easy, or cooked up in an omelet, eggs are one food that may help your headache go away. Eggs are naturally rich in riboflavin,i or vitamin B2, which is a B vitamin essential for cell growth and function.ii Some medical experts recommend trying riboflavin supplements as a way to prevent migraine headaches, as some studies have shown this to be effective.iii Eating eggs with breakfast is a great way to supplement your diet with riboflavin the natural way. Pair them up with some of your favorite vegetables like red peppers and zucchini in a colorful breakfast scramble, or work them into your meal prep routine by boiling a batch at the beginning of the week. Eggs make a tasty addition to many dishes outside of the breakfast and brunch table, tootry adding a poached egg on top of a brown rice grain bowl or putting your cast iron skillet to use for a savory shakshuka.
2. Watermelon
3. Navy beans
4. Almonds
Foods to Avoid
vi. Ibid.
Eliminating The Food And Drink Culprits
Since each person is different as to which foods and drinks cause and relieve headaches, it takes giving the special diet attention to determine what triggers headaches and what helps headache pain. It may be possible to link certain foods to your headaches, so you can eliminate them from the diet, or to link them to headache relief and add them to the diet.
Developing a healthy lifestyle is also crucial to headache management. You should not rely only on medications for relief. Many headaches are caused by stress and tension, so address the stress factors in your life. Eat a healthy, well-balanced diet. Limit alcohol intake. Do not skip meals. Drink lots of water every day. Get regular good sleep. Exercise regularly. These are behaviors that anyone can control and will go a long way towards preventing headaches and/or minimizing headache pain.
You May Like: Foods That Are Good For Headaches
Berries May Relieve Sinus Pressure
Eating things that are high in antioxidants can help to relieve sinus pressure over time, says Brown. Blueberries, strawberries, blackberries, and raspberries are all good choices.
Smaller fruits tend to have more exposure to pesticides, and so Brown recommends getting organic berries whenever possible.
Chocolate Can Ease A Caffeine Withdrawal Headache
Everyone wants to hear that chocolate can help a caffeine withdrawal headache, says Brown with a laugh. Some people believe chocolate is a food group all its own, she says.
According to ConsumerLab.com, an independent company that tests health and nutrition products, most dark chocolates have about 40 to 50 milligrams of caffeine per 1½ ounce serving, which is about the same amount you would get in a cup of green tea and about half the amount in a cup of regular brewed coffee. So depending on the person, a serving of dark chocolate might be enough to ease a caffeine withdrawal headache.
Dark chocolate is also a good source of magnesium, according to the Cleveland Clinic.
You May Like: Does Magnesium Help With Headache
Why Headaches Happen
Dr. Jacob Hascalovici MD, PhD as the Clearing Chief Medical Officer tells us, “Headaches can happen for quite a few different reasons. Stress, dehydration, genetics, illness, allergies, injuries, infections, hormone shifts, changes in the weather, certain medications, and even strong smells, among other things, can cause headaches.”
What Is A Migraine
Migraine affects nearly 38 million people in the U.S. While throbbing head pain is the most widely-recognized symptom, other symptoms can include fatigue, nausea, and sensitivity to light and sound. When a migraine hits, the last thing on your mind might be food. Turns out, there are some foods that can actually help ease the pain of migraine while soothing other common symptoms.
Read Also: Foods To Help With Migraines
Instead Of: Products With Wheat Flour
For some people with migraine, wheat-based foods may trigger or worsen migraine headaches. Wheat can also cause gastrointestinal problems for those who are sensitive to it. Thats the last thing you want if one of your migraine symptoms is nausea.
Try: Rice- or oat-based products
Gluten-free foods have come a long way in the last decade. Gone are the crumbly breads, hard crackers, mushy pastas, and dry muffins of the past. Rice-based pastas are especially well-tolerated for those with migraine, potentially due to the high magnesium and niacin content. Brown rice is also a staple part of the elimination diet that is often suggested to migraine sufferers in order to diagnose triggers.
Oat flour and oats in general are also an excellent, mild food for upset stomachs that can come with migraines. A migraine diet that includes oats for breakfast is a great start to the day.