Whereas consuming a selected meals or altering your weight-reduction plan alone will not remedy you of migraines or headaches, it may be one piece of the puzzle that gives aid. “A very powerful factor I inform sufferers is that migraines are extremely individualized,” says Dr. Nicholas Church, a board-certified member of the American Board of Household Drugs and the American Academy of Household Physicians. “What helps one individual might not assist one other, and what’s a set off for one could be therapeutic for another person.”
That is why a holistic method is crucial, as Church states that hydration, train, sleep and stress management can all play a component in controlling migraines and complications. With this in thoughts, he recommends that sufferers hold a “headache diary” to trace these components, together with the meals they eat or keep away from, to see if there are any patterns. For those who cope with migraines or complications, you possibly can add the next meals to your weight-reduction plan.
1. Omega-3-rich meals like salmon and flaxseed
“I like to recommend omega-3-rich fish, similar to salmon, mackerel and sardines,” says Church. “These fish are excessive in anti-inflammatory fat (EPA and DHA), which may scale back irritation all through the physique, together with within the vascular system and mind.”
Citing a 2021 randomized controlled trial, Church explains that as a result of migraines are believed to contain inflammatory and vascular modifications within the physique, omega-3 fatty acids might assist scale back their frequency or depth when eaten recurrently. “The research’s findings additionally align with earlier knowledge displaying that omega-3s assist regulate prostaglandins, which play a task in headache irritation,” says Church. Prostaglandins are hormone-like substances that impression bodily capabilities like irritation, ache and menstrual cramps.
Fatty fish additionally comprise vitamin D, coenzyme Q10 and B nutritional vitamins like riboflavin, which help wholesome mind metabolism.
Kiran Campbell, a registered dietitian nutritionist at MyNetDiary, additionally mentions a 2024 meta-analysis revealing that omega-3 fatty acids can scale back the frequency, length and severity of migraines. She provides that plant-based sources embrace chia seeds, walnuts, flaxseed and algae oil.
Instance meals: salmon, mackerel, sardines, chia seeds, walnuts, flaxseed and algae oil
Chia and flax seeds are nice sources of omega-3s.
2. Magnesium-rich meals like darkish leafy greens
Daniel Redwood, the director of Human Vitamin and Useful Drugs on the College of Western States, explains, “Consideration to the potential significance of magnesium in migraine grew in prominence with the invention (Ramadan, 1989) that individuals with migraines had decrease ranges of this mineral of their pink blood cells, serum and mind tissue.”
Dr. Paul Daidone, medical director at True Self Recovery, seconds this, stating that meals wealthy in magnesium — like pumpkin seeds, spinach and avocado — might scale back the severity and prevalence of migraines. He cites a 2022 study analyzing the potential connection between magnesium deficiency and migraine, which describes how magnesium deficiency is implicated in migraine assaults as a consequence of processes like cortical spreading despair, oxidative stress, neurotransmitter imbalance and electrolyte imbalance.
“Though scientific proof of the acute dietary magnesium deficiency as a direct migraine set off stays restricted, scientists are investigating the involvement of intra- and extracellular magnesium ranges in migraine pathogenesis,” Daidone explains.
Dr. Schonze Del Pozo, a board-certified inner medication doctor and medical director at East Sacramento Concierge, states that most of the sufferers she sees for complications and migraines are deficient in magnesium. She additionally cites a 2012 study within the Journal of Neural Transmission entitled “Why all migraine sufferers must be handled with magnesium.” In consequence, she recommends a nutritious diet of magnesium-rich darkish leafy greens like spinach, kale, broccoli and Swiss chard.
Instance meals: pumpkin seeds, spinach and avocado, kale, broccoli and Swiss chard
3. Ginger
“Many swear by ginger as a manner to assist with migraines,” states Dr. Maria Knöbel, a normal practitioner and medical director of Medical Cert UK. “Research have confirmed that ginger reduces nausea and may lower the irritation that results in migraine ache. Ginger has helped sufferers throughout my observe, whether or not they take it as ginger tea or in complement type.” She references a 2014 study that discovered ginger powder to be as efficient because the remedy sumatriptan in treating acute migraine assaults, however with fewer negative effects.
Ginger tea could also be particularly useful as a result of, Knöbel states, “It is necessary to drink sufficient water, in addition to eat ginger. Ingesting sufficient water may cease your migraine from getting any worse.”
Church additionally recommends ginger because it contains pure anti-inflammatory compounds like gingerol. “I’ve had sufferers discover aid from migraines or migraine-related nausea utilizing ginger tea, powder or chews,” he explains.
A 2019 study additionally discovered that 400mg of ginger extract, along with 100mg of the non-steroidal anti-inflammatory drug ketoprofen, might assist deal with migraine assaults.
Ginger tea combines the advantages of ginger with the hydration of water.
4. Nuts and seeds like almonds and sunflower seeds
“One other group of meals I like to recommend are nuts and seeds, together with almonds, pumpkin seeds, sunflower seeds and walnuts,” Church states. “Like leafy greens, these are wealthy in magnesium, and a few additionally present vitamin E, which has been proven to assist with menstrual migraines and migraines with aura.” A 2015 study mirrored this.
Instance meals: almonds, pumpkin seeds, sunflower seeds and walnuts
5. Cinnamon
“Cinnamon accommodates a excessive quantity of antioxidants that will additionally scale back headache frequency,” Campbell explains. “Stir it into your morning oatmeal or tea, or bake it into muffins and breads.” She cites a randomized, double-masked, placebo-controlled 2020 trial, stating, “Research recommend that cinnamon supplementation might decrease irritation, slicing down on migraine frequency, severity and length.”
The antioxidants in cinnamon might assist deal with complications and migraines.
6. Meals wealthy in B2 (riboflavin) like eggs and lean meats
“A widely known [1998] randomized controlled trial discovered that 400 mg of riboflavin every day considerably diminished migraine frequency and severity over a three-month interval,” Church says. Although this excessive dose often comes from supplementation, riboflavin-rich meals help the identical metabolic processes in migraine prevention. These meals can embrace eggs, dairy and lean meats.
“Riboflavin is crucial for mitochondrial vitality manufacturing, and plenty of researchers consider that migraines stem partly from dysfunction in vitality metabolism inside mind cells,” Church provides.
Redwood provides, “There exists a small however promising physique of analysis on the effectiveness of some dietary dietary supplements for migraines, particularly riboflavin (vitamin B2), coenzyme Q10 and magnesium. The primary research-based indicator of riboflavin’s potential as a migraine remedy appeared in a small 1946 article by a medical doctor, printed within the Canadian Medical Affiliation Journal, which reported dramatic effectiveness from what would now be thought-about low-dose B2 dietary supplements.”
A 2022 systematic review and meta-analysis discovered that supplementation of 400mg/day of vitamin B2 for 3 months affected the length, frequency and ache rating of migraine assaults.
Instance meals: Eggs, dairy and lean meats
7. Turmeric
Curcumin is the energetic compound in turmeric and, in accordance with Campbell, is “excessive in antioxidant energy and shines particularly when paired with omega-3s.” So as to add it to your weight-reduction plan, contemplate sprinkling it into smoothies, curries or teas. Campbell references a randomized, double-masked, placebo-controlled 2021 trial that concluded, “Current findings revealed that n-3 fatty acids and curcumin co-supplementation will be urged as a promising new method in migraine headache administration.” Nevertheless, extra research are wanted.
When mixed with omega-3s, turmeric might assist with migraine headache administration.
8. Complete grains like oats and brown rice
Church mentions that entire grains like quinoa, brown rice and oats may be useful since they “present a gradual launch of glucose, stopping blood sugar crashes that may set off complications, and are good sources of fiber, B nutritional vitamins and hint minerals.” He cites a 2023 cross-sectional study of 12,710 members with all knowledge collected from a 1999-2004 Nationwide Well being and Vitamin Examination Survey. It discovered that for each 10 grams of fiber added to the weight-reduction plan, there was an 11% discount within the odds of getting extreme complications or migraines.
“By offering magnesium, iron, and B vitamins, entire grains help mind well being, oxygen supply and a secure glucose provide, that are all related to migraine prevention,” concludes Church.
A 2023 comprehensive review additionally discovered that curcumin is a promising candidate for stopping and controlling migraines as a consequence of its anti‑inflammatory, antioxidative, anti-protein combination and analgesic results. Nevertheless, extra research are wanted.
Instance meals: quinoa, brown rice and oats
9. Water-rich meals like cucumber
Dr. Kimberly Idoko, a developmental neurobiologist and board-certified neurologist, reveals that dehydration may set off complications, which is why staying hydrated can considerably enhance migraine therapies.
“Water-rich foods like cucumber, watermelon and citrus fruits additionally aid you keep hydrated,” provides Church.
To forestall dehydration-caused complications or migraines, take pleasure in extra water-rich meals like watermelon.
Meals that will set off migraines and complications:
Chocolate, cheese and alcohol: “In a single [2007] study of over 500 migraine victims, 44% reported a minimum of one meals as a set off. Among the many most typical triggers had been chocolate, cheese and alcohol, ” reveals Dr. Adam Lowenstein, a board-certified plastic surgeon who runs the Migraine Surgery Specialty Center.
Gluten: “Gluten is usually a extremely inflammatory meals substance, particularly amongst those that are susceptible to sensitivities or gluten allergy,” explains Trista Finest, a registered dietitian at The Candida Diet, environmental well being specialist and adjunct diet professor. “This irritation causes a bunch of well being situations, together with migraines.”
In the case of caffeine, moderation is essential.
Caffeine: “Probably the most fascinating research I’ve seen on the function of diet within the remedy of complications (Hering-Hanit and Gadoth, 2003) was printed in Cephalalgia, the premier headache journal. Over a 5-year interval, medical doctors at a neurology clinic in Israel handled 36 kids and adolescents (common age 9) with extreme every day or near-daily complications who drank a median of 11 quarts of cola drinks per week,” says Redwood. “On the finish of a gradual withdrawal interval (as a result of too speedy a withdrawal can set off even worse complications), 33 of those 36 younger individuals had been headache-free, a really beautiful consequence. Almost all cola drinks comprise substantial quantities of caffeine (Chou and Bell, 2007).”
Notice: 11 quarts of cola per week is excessive, and the common individual does not eat this a lot caffeine. Average caffeine consumption remains to be OK, in accordance with Amelia Ti, a registered dietitian and diabetes educator in New York Metropolis who can also be a part of CNET’s medical overview board.
Nevertheless, on the subject of caffeine, Church notes, “Caffeine, used strategically, can improve the absorption of ache relievers and constrict dilated blood vessels within the mind, which can ease migraine ache. That is why many over-the-counter headache drugs embrace it. Research have proven that 40–100 mg of caffeine (the quantity in a small cup of espresso or sturdy tea) can reduce migraine or rigidity headache ache. However, persistent overuse can result in rebound complications, so moderation is essential.”
Added sugars and extremely processed meals: “Analysis has proven that individuals following a ‘Western’ weight-reduction plan, which incorporates substantial quantities of added sugars and different extremely processed meals, are at larger than common danger for growing migraines, whereas the danger is considerably decrease than common for these following a more healthy weight-reduction plan,” states Redwood.
Mercola provides that along with including meals wealthy in particular vitamins like magnesium and B nutritional vitamins, you may need to remove triggers like processed meals that comprise nitrates, MSG, added sugars or yeast.
