Got a Migraine? Eat These 5 Foods!

By : Jodie Shield | 0 Comments | On : July 27, 2018 | Category : Adults, Seniors, Teens

Dishing the secrets no one ever told you about your migraines and diet.

Guest Post By: Brittany Hante, Nutrition & Dietetics Student, Dominican University

Are you one of the 37 million Americans suffering from relentless migraines? I feel your headache pain. Before you pop a pill or head for a dark space, did you know that watching your diet and regularly eating five common foods may be your best migraine relief option?  Studies show that nitrates from meats and tyramine from cheese may increase your blood pressure, thus leading to more vasodilation in your head, aka the throbbing sensation that makes migraines so painful. Too much caffeine has a similar effect, so stacking your favorite espresso drinks could only make things worse. A randomized crossover trial published in The Journal of Headache and Pain found that introducing more antioxidant-rich foods (hint: think plant-based), may help reduce blood pressure and decrease the intensity of those annoying throbbing sensations. Sounds complicated? Not at all. With just a few simple changes, you can make your diet more headache-friendly and follow a dietary plan that will fight your migraines. Here are the top five foods that can prevent and relieve a migraine.

1. Blueberries

Antioxidant-rich blueberries play a role in reducing inflammation in the body. This reduced inflammation can lower your blood pressure thus reducing the vasodilation of blood vessels. Reduced vasodilation means it’s less likely you will get a throbbing migraine. Tip: When you feel a migraine coming on, try making a smoothie with blueberries or toss blueberries into your cereal, yogurt, or salad. Or bake this super-easy blueberry crisp.

2. Salmon

Omega-3 fatty acids found in salmon play a role in lowering blood pressure and reducing neurogenic inflammation in the body, thus leading to decreased intensity of migraines. Tip: an easy way to add salmon to your diet is putting olive oil and your favorite spices onto the fish and cooking it for 30 minutes in the oven.

3. Spinach

Green leafy vegetables like spinach have many B vitamins, hydrating properties, and antioxidants that help reduce a throbbing migraine. Tip: substitute your romaine lettuce for spinach or try this classic spinach salad

4. Watermelon

Fruits with a high water content such as watermelon keep you hydrated and less likely to get a headache. Since most migraines can occur due to dehydration. Tip: a fun way to add watermelon into your diet includes making a watermelon salad or sipping a refresing watermelon fizz.

5. Caffeine

The confusing relationship between caffeine and migraines can seem daunting, but research has shown that less than 200 mg of caffeine a day can serve as a natural painkiller. However, more than 200 mg of caffeine can leave you feeling more dehydrated thus more likely to get a headache. Tip: Try replacing one of your cups of coffee with a cup of herbal tea or water with fruit slices. Need instpriation? Check out the top three teas to relieve stress.

While not everyone who suffers from migraines can find relief by changing their diet, eating healthy foods that contain antioxidants, omega-3 fatty acids, and vitamins along with plenty of hydration might help. For maximum effect, make sure you eat these foods on a regular basis. For more delicious recipes that may help prevent migraines download the FREE app, Eat Healthy Homemade Meals.