If you suffer from migrainesyou know how unpleasant pain can be and how it affects your daily life. An attack can last from several hours to days, accompanied by sensitivity to light and sounds, nausea and other disturbing symptoms. While there are medications that can provide relief, there are also natural ways that can make a difference.

Many studies show that the nutritional changes can reduce both the frequency and intensity of migraines. Here are some tips to aid your survival:

1. Magnesium

Magnesium deficiency has been associated with increased migraine attacks. For this reason, make sure your diet is rich in foods that contain this nutrient. Salads with dark leafy greens like spinach, as well as avocado, tuna and bananas are great choices.

2. Plant Fibers

Whole grains, preservative-free fruits and vegetables are also valuable in your diet. They help prevent migraines and boost your overall health. Try adding grains and potatoes to your diet to see positive results.

3. Omega-3 Fats

Omega-3 fatty acids have anti-inflammatory properties that may be helpful in fighting migraines. Some good sources include salmon, legumes, mackerel and seeds.

4. Vitamin B12

Vitamin B2 (riboflavin) has been shown to reduce the frequency of migraines. You can find it in animal products such as red meat and mushrooms.

5. Hydration

Staying properly hydrated is fundamental to avoiding migraines. Make sure to drink at least 1.5 to 2 liters of water every day and you can add drinks like tea for extra hydration.

Foods to avoid

Alcohol consumption is one of the main factors that can trigger migraines, even a small amount. Drinking alcohol causes vasodilation and dehydration, which may worsen the condition.

Additionally, too much caffeine can be harmful. It increases blood pressure and can disrupt sleep, which contributes to migraines. Finally, chocolate is known to be high on the list of migraine-inducing foods, mainly because of its high cocoa content, which affects the release of serotonin.

Migraine can be a difficult condition, but the right food choices can make your life easier. Find out which foods and drinks help you and which ones to avoid to relieve those annoying attacks.