If you suffer from headaches or migraines, you can help to control them by eating a well-balanced diet of whole foods. Fresh fruits, vegetables, meats and whole grains provide vital nutrients for the production of brain chemicals that ease pain. Eating small frequent meals throughout the day can stabilize blood sugar and protect against the sharp rise and fall that can cause headaches.
It is important to look for likely food allergies since these are a common cause of headaches and migraines. The most common food allergies are dairy, wheat, citrus, soy, peanuts, corn, yeast, chocolate, potatoes, tomatoes, pepper, eggplant, and eggs. Allergic reactions to food can either be instant or delayed and can either be minor or severe.
Food sensitivities occur most commonly to nuts, MSG, caffeine, alcohol, Nutrasweet, and tyramine containing foods such as wine and cheese. Nightshade family (potatoes, tomatoes, pepper, eggplants) vegetables and nitrate containing foods such as cured meats and bacon can also cause difficulty. If you are concerned that you may have food sensitivities reach out to TNT and learn about our comprehensive testing services.
Some people with headaches also suffer from hypoglycemia, a condition in which the blood sugar drops quickly a couple hours after eating. Correcting this through diet can help to treat headaches. A low-glycemic eating plan is effective at keeping blood sugars stable which will prevent headaches.
Another likely cause is dehydration. Most people need to drink 2 quarts of water per day or
around 8 cups. To be exact, you can take your weight and divide it by 2 to get the number of ounces of water per day needed (150 lb person would need 75 ounces of water per day).
Start with two 32 oz reusable water bottles to help you increase your water intake.
A great source of omega-3’s and protein. The healthy fat in the salmon helps reduce inflammation, which can cause migraine/headache pains. Try to have salmon at least twice a week. If you don’t eat fish, you may benefit from a fish oil supplements, or an essential fatty acid supplement.
Full of magnesium (especially helpful to women who have migraines during their menstrual cycle)
Rich in fiber and healthy omega-3’s. Constipation is one factor that can lead to headaches for many migraine sufferers. Fiber is a great way to keep things moving.
Sauerkraut or Kimchi are full of probiotics and great for your digestive system. By improving digestion your body will be able to access more of the nutrients from your food. This can also help balance the ratio of good to bad bacteria in your gut. By adding in healthy bacteria you just might find that your headache symptoms change for the better.
Magnesium is important for preventing capillary and muscle spasms. Increase magnesium-rich foods such as wheat germ, garlic, oatmeal, seafood, kale, broccoli, spinach, melon, bananas, basil, cantaloupe, blackstrap molasses, and nuts to support the body and prevent migraine pain.
Calcium soothes and relaxes — mentally and physically — encouraging sleep and calmness.
Having a calcium-rich drink or snack made with raw milk at bedtime encourages sleep and
Foods high in the amino acid, tryptophan, stimulate the brain to produce serotonin. Low levels of serotonin are linked to migraine headaches, depression and trouble sleeping. Turkey supplies the greatest amount of tryptophan, followed by black-eyed peas, walnuts, almonds, sesame and pumpkin seeds, brown rice, and whole grains.
Vitamin B2 may also help relieve the frequency of migraine headaches. B2 is found in broccoli, eggs, almonds, raw milk, fermented soy products, whole grains, and organ meats.
Omega-3 fatty acids help reduce overall inflammation and lessen constriction of capillaries
in the head, a primary cause of migraine headaches. Eat fatty fish, olive oil, avocados, and flax
Cayenne pepper could possibly increase the pain threshold in migraine patients. Dissolve a pinch in hot water and drink as tea or sprinkle on food.
Consume at least 1 gram of ginger to ease the nausea associated with migraine headaches. Use ginger in a variety of ways including fresh ginger tea, candied ginger, or powdered ginger capsules.
Make a tea from peppermint leaves to soothe nausea and vomiting. Peppermint is also soothing to the spirit and helps migraine sufferers relax. Chew a fresh peppermint leaf for relief from pain and nausea.
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TNT’s comprehensive approach addresses the entire individual and their needs. We start with an extensive interview, evaluation and assessment. This is followed by a custom-built nutrition plan and exercise guidelines ensuring it fits both their lifestyle and dietary objectives.
Total Nutrition Technology has been recognized as one of the top Charlotte Dietetics practices. Verified by Opencare.com