Migraines have become a common part of modern life, with many waking up to agonising headaches often felt on one side of the head or sometimes affecting both temples. The pain is so severe that it is accompanied by nausea, vomiting, and sensitivity to light and sound.
Migraines can make normal activities nearly impossible, highlighting the importance of managing them effectively. Along with other strategies, managing migraines and headaches often requires dietary precautions. Dr Shuchi Sharma, Chief Dietician at Sahyadri Hospital, Pune, emphasises that certain foods can trigger these painful episodes. "Foods containing monosodium glutamate (MSG), artificial sweeteners, processed meats, aged cheeses, and alcohol are common triggers," she explains, and adds, “Identify and avoid specific triggers, stay hydrated to prevent headaches, and eat regular meals to avoid headaches caused by low blood sugar”
Dr Sharma shares 7 dietary tips to manage migraines and headaches:
Track your diet: Note what you eat when migraines occur, to identify and avoid triggers like MSG, artificial sweeteners, processed meats, aged cheeses, and alcohol. This can help you recognise patterns and eliminate foods that cause headaches.
Drink plenty of water: Prevent dehydration, a common cause of headaches, by drinking enough water throughout the day. Adequate hydration supports your bodily functions and reduces the likelihood of migraine attacks.
Maintain a eating schedule: Avoid skipping meals to prevent low blood sugar, which can trigger headaches. Consistent meal times help maintain stable blood sugar levels, reducing the risk of migraine onset.
Eat magnesium-rich foods: Magnesium deficiency is linked to frequent headaches. Foods rich in magnesium, such as spinach, almonds, and quinoa, can help reduce the occurrence of migraines by supporting nerve function and muscle relaxation.
Consume fatty fish and flaxseeds: Omega-3 fats, found in salmon, mackerel, tuna, flaxseeds, and walnuts, have anti-inflammatory properties that can help prevent migraines. These healthy fats reduce inflammation and improve brain health.
Consider supplements: Take supplements as advised by your doctor. Riboflavin (Vitamin B2) and Coenzyme Q10 have been shown to help prevent migraine cases. Riboflavin aids in energy production, while Coenzyme Q10 supports cellular energy and has antioxidant effects. Always consult a doctor before taking supplements.
Follow a traditional Indian or Mediterranean diet: These diets, rich in whole grains, fresh fruits, vegetables, ginger, turmeric, and lean proteins, have anti-inflammatory properties and can help manage migraine symptoms. Including sources of Omega-3 fatty acids and avoiding histamine-rich fermented products and preserved meats can also be beneficial. These diets promote good health and can reduce the frequency and severity of migraines.
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