You may already know about the common causes of migraines such as anxiety, lack of sleep, visual stimuli, hormonal changes, etc. But did you know that diet can affect migraines?
The causes of migraines are thought to be a combination of genetic and environmental factors. However, in recent years it has been found that certain dietary factors are to blame for a percentage of migraines.
So let’s take a look at the most common dietary “suspects”.
Caffeine
Both deprivation and excessive caffeine consumption have been linked to migraines. However, this correlation is complex and the results of the research are contradictory. There are studies that show that high caffeine intake can cause migraines.
On the other hand, according to the American Migraine Foundation, caffeine can really help stop the onset of migraine attacks and provide relief from occasional headaches. It is no coincidence that many drugs designed to combat headaches contain caffeine as an active ingredient.
Since the amount of caffeine varies in various beverages and foods, such as chocolate, tea, coffee, cola, etc., it would be good to control the daily use of these products.
Alcohol
Alcohol is considered one of the most common migraine triggers. According to one study, more than 35% of migraine sufferers reported that alcohol was one of their common stimuli. In particular, red wine was reported as a trigger by more than 77% of participants. Red wine contains tyramine, sulfites, histamine and phenols, substances that are blamed for migraines.
In addition to these ingredients, alcohol can cause dehydration, which contributes significantly to migraines.
Cheese
This delicacy can also trigger migraine symptoms. Again, the culprit is tyramine. Cheeses, and especially aged, such as cheddar, mozzarella, parmesan, roquefort, gruyere, cheese, gouda have a high content of tyramine.
Processed meats and cold cuts
About 5% of people with migraines may experience headaches hours or even minutes after eating processed meat products. This type of headache has been called “hot dog headache”.
Researchers believe that nitrites, a group of preservatives that help preserve the color of processed meats and contribute to their taste, are blamed for causing migraines. Processed meats that contain nitrite are sausages, cold cuts, smoked meats, as well as canned meats.
Chocolate
Research has linked chocolate consumption to migraines, which is attributed to ingredients such as theobromine, caffeine, tyramine and phenylalanine, substances with vasoconstrictive properties. 22% of those who experience migraines cite chocolate as the most common trigger for migraine attacks.
Sodium glutamate (MSG)
Monosodium glutamate (MSG) is one of the most widely used food additives. When added to food it gives it a deliciously sensual, delicate, flower-fruity scent.
In Japanese, the term umami means “good taste” or “delicacy” and is the fifth basic taste after sour, bitter, sweet and salty. It is a taste between salty and smoky, which gives a velvety feeling to the tongue, pleasantly stimulating the palate.
MSG is an additive to spicy frozen, dried or canned meats and fish. It is also used in sauces and soups, while it is especially popular in Chinese, Korean and Japanese cuisine where it is also used as a table seasoning.
According to the American Migraine Foundation, it can cause severe migraine attacks in 10-15% of people with migraines.
Dehydration
About 1/3 of people with migraines report that dehydration is a trigger for some, and even the slightest sign of dehydration can be the quick fix for debilitating headaches. It has also been shown that the timely intake of fluids during the first half hour of the onset of symptoms can be helpful.
Dehydration affects the body at all levels and can cause dizziness, confusion and even become a medical emergency.
Skipping meals
Long intervals between meals can cause migraine attacks or cause more severe headaches due to low blood glucose levels. Therefore hypoglycemia can be caused. One of the main symptoms of hypoglycemia is migraine.
For this reason, it is recommended to eat small and frequent meals, which should not be more than 4 hours apart.
Other foods that have been implicated in causing migraines are:
- Aspartame and other artificial sweeteners.
- Gluten-containing foods such as wheat, barley and rye in people with gluten intolerance.
- Some fruits such as bananas, plums, raspberries, kiwi, pineapple and citrus fruits (oranges, lemons, grapefruits).
- Yeast products.
- The onions.
- Peanuts and peanut butter
Remember:
Sensitivity to each food is important to consider individually, as there can be significant differences between individuals. Even people in the same family, who share the same genetic predisposition to migraines, may eventually show significant differences in intensity, frequency, and duration.
Foods that can cause migraines in one person, do not mean that they will cause migraines in another. In addition, everyone’s sensitivity to food can be affected by many factors, such as stress, fatigue, insufficient sleep, etc.
So it would be good to keep a diary, in which you will write down the food you ate before the migraine, as well as other potential factors. This way you will be able to find the possible “guilty” foods of your migraine and control it better by avoiding these foods.
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