Archive for the ‘Nutrition and Migraines’ Category
Thursday, May 9th, 2013
Knowing which foods to eat is an instrumental part of migraine prevention. While most people know which foods to avoid- wine, pizza, and sourdough bread, for example- many migraine patients don’t know which foods they should include in their diet, foods containing magnesium and riboflavin that help with migraines.
Migraines are a chronic neurological condition that causes excruciating headaches, stomach-wrenching nausea, incessant fatigue, and hypersensitivity to stimuli in lights, sounds, scents, and touch.
While scientists have not yet developed a cure for migraines, or even a medication formulated specifically for the migraine patient, there are many helpful natural treatments that can help, including following a migraine-friendly diet.
Many healthy foods that help with migraines contain nutrients that target specific biological processes that occur during a migraine attack, including the aura phase, intense headaches and nausea, and fatigue that occurs during recuperation.
As with any other migraine treatment, consult your headache specialist before switching to a new diet, and keep a migraine diary to help you learn which foods to avoid.
The following foods, assuming they are on your “green light” list, may help with migraines.
Spinach
Dark green leafy vegetables like spinach provide magnesium, a nutrient that is instrumental in hundreds of important biochemical reactions throughout your body.
Magnesium promotes healthy nerves and muscles, supports the cardiovascular system, regulates blood sugar levels, and helps to convert food into energy.
Foods containing magnesium are especially beneficial for women that suffer from menstrual migraines. In many studies on migraines, scientists have noted high correlations between migraine frequency and magnesium deficiency.
In addition to spinach, other good sources of magnesium include yams, cantaloupe, walnuts, and whole grains.
Getting Enough Magnesium…Are you?
To boost magnesium intake, consider taking natural magnesium supplements that are gentle on the stomach.
Seafood
Seafood is high in two essential nutrients that help migraines; omega-3 fatty acids and B vitamins, such as vitamin B12 (cobalamin).
Omega-3’s have anti-inflammatory properties that help migraineurs, while B12 vitamins protect the nervous system, boost energy, and sustain production of red blood cells needed for oxygen.
Vitamin B12 and omega-3 oils occur naturally in sardines, salmon, tuna, herring, halibut, and crab meat.
Low Fat Dairy Products
If dairy foods don’t trigger migraines, then you should try to include them in your diet; they may actually help a great deal. Low-fat yogurt, cheeses, and milk are rich sources of riboflavin, another B vitamin that helps people who suffer migraines by boosting cellular energy.
Several scientific studies focusing on migraine frequency have confirmed the benefits of taking extra doses of riboflavin supplements.
Vitamin B2 (Riboflavin) in Natural Migraine Ingredients
Nondairy food sources of riboflavin include meat, eggs, and nuts.
Melon
Dehydration is a common trigger of migraine headaches. During the summer time, snack on thick wedges of watermelon, which contain natural electrolytes to keep you hydrated and avoid headaches.
Ginger
Ginger has anti-inflammatory properties that help with migraine headaches. Plus, foods containing ginger may help to stave off nausea and stomach pain that occur during a migraine with aura.
Add fresh ginger juice to carrot salad, or squeeze a few drops into a cup of tea for a tummy-soothing brew.
Your turn!
Do you have any questions or suggestions? Please leave your comments below.
Share with your friends!
If you found this article helpful, then please share with your friends, family, and coworkers by email, twitter, or Facebook.
Like this? Read more:
6 Essential Vitamins for Migraines in Food
10 Ridiculously Healthy Vitamins for Women Migraine Patients
Coenzyme Q10 Benefits and Dosage Information
Sources:
Riboflavin (Vitamin B2)
Magnesium- Health Professional Fact Sheet
Image courtesy of [cipher]/flickr
Tags: help for migraines, Migraine Foods, migraine headaches, migraine treatment, Vitamins for Migraine
Posted in Nutrition and Migraines | No Comments »
Thursday, May 2nd, 2013
To stay healthy when suffering from migraines, it’s important to supply your body with plenty of essential nutrients that support neurological functioning, kill free radicals, and nurture the cardiovascular system. Many vitamins that aid migraine patients are found in healthy foods, such as meat, seafood, and vegetables.
While you should take vitamins and minerals that aid migraineurs, you can further the effects of healthy supplementation by including many of these essential nutrients in your daily diet.
Listed below are vitamins that most benefit migraine patients, and their food sources.
Magnesium
Your body needs healthy stores of magnesium for over 300 vital biochemical reactions, including muscle strength, nervous system integrity, strong bones, and good circulation.
Magnesium deficiency is often comorbid with migraines, resulting in symptoms such as strong headaches, fatigue, hypertension, and muscle pain.
To get the most magnesium in your diet, try to include plenty of whole grains, particularly wheat bran and wheat germ, which are among the richest sources of magnesium.
Other excellent food sources of magnesium are nuts, such as almonds and cashews, and leafy green vegetables, such as kale and spinach.
Getting Enough Magnesium…Are you?
Calcium
Your body needs plenty of calcium, a mineral used to sustain strong teeth and bones, but is also crucial for regulating your blood vessels, muscles, intercellular communication, and hormone levels.
A significant number of migraine patients are at risk for osteoporosis, as females experiencing menopause see a reduction in their rate of calcium absorption.
Sometimes, symptom such as headaches, neck stiffness, fatigue, and disorientation that occur with migraines may signify a need for more calcium fortification.
The richest source of calcium is plain low-fat yogurt, but other good sources include dark green leafy vegetables, fortified cereals, and many fruit juices.
Riboflavin (Vitamin B2)
Riboflavin is an essential B vitamin that is helpful for boosting energy, supporting red blood cell production, and providing antioxidants that sustain the immune system.
Migraine patients experiencing brain fog, fatigue, dizziness, and poor concentration benefit greatly from riboflavin supplementation, in addition to inclusion of vitamin B2-rich foods in their diet.
You can get the most riboflavin from animal-based foods such as beef liver and chicken, but you can also find it in fortified cereals.
Vitamin B2 (Riboflavin) in Natural Migraine Ingredients
Iron
Iron is the key nutrient in hemoglobin, a substance in your red blood cells that carries oxygen to your brain and other parts of your body.
Iron anemia causes symptoms that mimic those of migraine disorder, such as extreme fatigue, vertigo, difficulty concentrating, and memory loss.
To make sure you’re getting enough iron in your diet, eat plenty of red meats, seafood, and legumes.
Lycopene
Lycopene has strong antioxidant properties that benefit migraine patients by enhancing cardiovascular functioning and cellular integrity.
Unfortunately, the richest source of lycopene is often a migraine trigger. Tomato sauces and tomato-based condiments contain the highest levels of lycopene, and are a red-light food in migraine prevention.
So, if tomatoes increase your chances of having a migraine attack, then opt for watermelon, which is also a good source.
Potassium
Potassium is important for migraine management, as it helps to prevent dehydration, a common trigger of headaches. The potassium electrolyte also regulates normal cardiovascular health, supports strong muscles, and boosts stamina by converting carbohydrates from the foods you eat into energy.
You can get the most potassium from sweet potatoes, tomato products, beets, and a variety of meat, fish, and poultry.
Your turn!
Do you have any questions or suggestions? Please leave your comments below.
Share with your friends!
If you found this article helpful, then please share with your friends, family, and coworkers by email, twitter, or Facebook.
Like this? Read more:
10 Ridiculously Healthy Vitamins for Women Migraine Patients
Coenzyme Q10 Benefits and Dosage Information
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Tags: migraine management, migraine prevention, migraine symptoms, Vitamins for migraines
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Monday, February 11th, 2013
To prevent migraines, you need to keep your body healthy, and that means getting all your basic vitamins and minerals, including nutrients that specifically benefit the female anatomy. Listed below are 10 essential vitamins and other supplements that benefit women with migraines.
Most migraine patients are women, three to one. It’s unknown exactly why this is the case, but researchers suspect it may be related to the number of migraine headache triggers that run high in females…
…factors such as hormonal fluctuations, emotional stress, magnesium deficiency, and daily fatigue make it especially difficult for women to manage migraines on a day-to-day basis.
Natural migraine prevention
Some of your biggest allies in migraine prevention can be found at your nearest vitamin store.
By boosting energy, promoting restful sleep, sustaining neurological integrity, and correcting underlying vitamin deficiencies, supplements such as Coenzyme Q10, magnesium, B vitamins, and melatonin can help keep migraine triggers down to a minimum while also preventing menstruation problems, infertility, cardiovascular disease, and bone loss.
Listed below are some excellent vitamins and minerals which address health issues that occur most often in women.
1- B vitamins
B complex vitamins are among the healthiest nutrients for your nervous system, which is where migraine disorder resides.
Vitamin B deficiencies may cause a wide range of debilitating symptoms that exacerbate migraines; conditions common with women, such as depression, muscular pain, fatigue, stomach cramps, birth defects, and nausea.
For optimum health, include B vitamins such as riboflavin and vitamin B12 in your daily vitamin regimen against migraines.
Vitamin B2 (Riboflavin) in Natural Migraine Ingredients
2- Coenzyme Q10
As you age, your ability to manufacture Coenzyme Q10 decreases, necessitating the need for supplementation.
CoQ10 is vital for sustaining healthy brain cells and for maintaining energy. CoQ10 is currently used to benefit migraine patients, in addition to people suffering from Parkinson’s disease and hypertension.
Coenzyme Q10 Benefits and Dosage Information
3- Magnesium
Magnesium is essential for over 300 vital biochemical reactions throughout your body, including nervous system functioning, vascular health, and energy synthesis.
Sometimes, migraine patients suffer from an underlying magnesium deficiency caused by an inability to absorb magnesium from foods.
Magnesium deficiency is linked with migraine headaches, in addition to chronic diarrhea and nausea.
Many oft-cited scientific studies stress the necessity of supplementing with magnesium as part of your natural migraine management plan.
Getting Enough Magnesium…Are you?
4- Iron
If you get heavy menstrual periods, then you are particularly at risk for iron deficiency anemia. Iron is essential for healthy red blood cells, immune system functioning, and cell metabolism. Iron also benefits women migraineurs by aiding in cognitive functioning in reducing symptoms like brain fog, memory loss, and constant fatigue.
Get chewable iron tablets from our Amazon store.
5- Calcium
Bone loss becomes a problem for women past menopause; for that reason, females need to build up their calcium levels before they think they’ll need it- as early as possible. Calcium is important for healthy strong bones, but for women migraine patients it is also helpful for blood vessel integrity, hormonal balance, and nerve cell communication.
6- Folate
Folate is part of the B-complex vitamin family, and it is vitally important for healthy reproduction, intercellular communication within the nervous system, and emotional health in fighting depression, a comorbid condition of migraines.
7- Omega 3
Omega-3 fatty acids found in salmon and fish oil supplements aid women migraine patients by enhancing cognition skills needed for good memory and mental focus. Omega 3s also lower your risk for arthritis, cardiovascular disease, and many other types of chronic pain.
8- Vitamin D
Vitamin D helps you absorb calcium, in addition to promoting a healthy response to inflammation and supporting healthy neuromuscular functioning.
Order high-potency vitamin D-3 from Amazon!
9- Biotin
Although biotin deficiency is rare, supplementing with extra biotin helps to fight depression and nervous system disorders that often occur in women with migraines.
10- Melatonin
Melatonin helps you maintain a normal sleep schedule by promoting restful sleep. This is an essential step in migraine prevention, as irregular sleep patterns are common migraine triggers.
Your turn!
Do you have any questions or suggestions? Please leave your comments below.
Share with your friends!
If you found this article helpful, then please share with your friends, family, and coworkers by email, Facebook, or Google+.
Like this? Read more:
Magnesium- for Migraines and Beyond
Top 25 Natural Migraine Treatments: Vitamins, Minerals, and Herbs
Sources:
The 18 Best Supplements for Women
Image(s) courtesy of Kittikun/FreeDigitalPhotos.net
Tags: Natural migraine prevention, Nutrition with migraines, Vitamins for Women, women and migraines
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Monday, September 10th, 2012
Studies show that most US citizens aren’t getting enough magnesium in their diet. At least 68% of people suffer from magnesium deficiency, but some researchers believe the true number of people not getting enough magnesium is closer to 80%. Magnesium is crucial for many vital biological functions in your body, including absorbing calcium, supporting a healthy response to inflammation, and imparting overall feelings of wellbeing.
How much magnesium do you need?
In order to avoid magnesium deficiency, the female teens require about 360mg of magnesium per day, where male teenagers need 410mg. Adult females require 320mg of magnesium, while adult males need 420mg. Pregnant or lactating women should get at least 350mg of magnesium in their diets. Following these guidelines, healthy individuals who meet the RDA are getting enough magnesium to avoid deficiency.
Sources of magnesium
If you eat a steady supply of these foods, then you are likely getting plenty enough magnesium in your diet.
- Black beans
- Broccoli
- Halibut
- Raw nuts
- Okra
- Oysters
- Plantain
- Seeds
- Spinach Tofu
- Whole grains
Magnesium deficiency
The problem is that most Americans don’t eat a steady diet of beans, raw nuts, spinach, and seafood, which is why most aren’t getting enough magnesium to meet the minimum requirements.
Also, certain conditions may inhibit your ability to absorb magnesium from foods, necessitating extra magnesium supplementation just to avoid deficiency. Processed foods, alcoholic beverages, and sugar lower your ability to absorb magnesium.
People who are probably not getting enough magnesium include:
- Individuals with gastrointestinal disorders, such as Crohn’s disease, celiac, and in certain cases, migraines
- People suffering from frequent diarrhea or vomiting, a common symptom of migraines
- Hyperglycemics
- Alcoholics
Why you need magnesium
Magnesium is essential for good health, and is particularly beneficial for people suffering from neurological disorders, such as migraines.
- In many placebo-based trials on migraines and magnesium, scientists noted dramatic benefits when migraine patients were given magnesium for their migraines, compared to a placebo.
- By getting enough magnesium supplements, you avoid deficiency symptoms such as irregular heartbeat, while also supporting cardiovascular health.
- Magnesium improves your response to insulin, which aids in preventing diabetic neuropathy symptoms.
- Magnesium supports calcium absorption and helps to maintain bone mineral density.
- Magnesium supports neurological functioning- by getting enough magnesium, you maintain healthy interaction with serotonin receptors, an essential component of successful migraine management.
Please tell us…
Do you have any questions or suggestions? Please leave your comments below.
Share with your friends!
If you found this article helpful, then please share with your friends, family, and coworkers by email, Facebook, or Google+.
Like this? Read more:
Natural Migraine Ingredients: 9 Must-Take Vitamins, Minerals, and Herbs
Magnesium- for Migraines and Beyond
Migraine Nausea and Vomiting- 10 Natural Home Remedies
Sources:
Magnesium
Prophylaxis of migraine with oral magnesium: results from a prospective, multi-center, placebo-controlled and double-blind randomized study
Top 5 Health Benefits of Magnesium
Images courtesy of FreeDigitalPhotos.net
Tags: Getting enough magnesium, magnesium deficiency, Magnesium supplements, Migraines and Magnesium
Posted in Nutrition and Migraines | No Comments »
Thursday, June 28th, 2012
Chocolate is rich and dreamy, but for some migraine sufferers it can be a nightmare…If the cocoa bean triggers throbbing migraine headaches, then meet its healthier, alter-ego, the carob seed.
What exactly is carob?
This non-migraine inducing treat was popular in the 70’s, but has since faded into the limelight. While the taste doesn’t exactly match the delectable flavor of cocoa, it does have a unique, slightly sweeter essence that can satisfy many a sweet tooth- all without triggering a migraine or giving you caffeine high.
“…a Mediterranean tree, Ceratonia siliqua, of the legume family, bearing long, leathery pods containing hard seeds and sweet, edible pulp.” Dictionary.com
Carob vs. cocoa
Is carob really healthier than chocolate? Here are some hard, cold facts in the cocoa-carob debate:
- First, scientists strongly suspect that chocolate is one of many food ingredients that trigger migraine headaches. Other health experts disagree, explaining that chocolate cravings may be a migraine with aura symptom that occurs one or two days before a migraine strikes. There are no correlations between migraines and carob.
- Chocolate contains caffeine and theobromine, both of which are stimulants that may trigger migraines. Carob, on the other hand, contains neither.
- Chocolate induces feelings of well-being by triggering the brain to produce opiates that dull pain (migraines?). Unfortunately, carob has no such euphoric effect.
- Carob provides three times more calcium than chocolate.
- Carob is naturally sweeter and less bitter than chocolate, so it requires much less sugar in dessert recipes- nearly half.
- Carob powder and carob chips are available at most health food stores, and may be substituted for chocolate in most recipes. It is worth noting, though, that carob burns at a lower temperature than chocolate.
Carob recipes
Here are a few carob dessert recipes that will fit into your migraine diet. The first, Carob Mousse Pie, is from The Complete Carob Cookbook by Kathy Collins, and accessed from culinate.com. The second is a recipe for brownies for migraine sufferers who have included gluten-free dieting in their migraine management, taken from About.com.
Carob Mousse Pie
- 4 ounces of carob chips
- 1/3 cup of milk
- 1 TB of brown sugar, or equivalent
- 3-ounce package of cream cheese
- 8-ounce container of non-dairy whipped topping
- Graham cracker crust, or baked pie crust
Gently warm the carob chips with milk in a saucepan over low heat. Stir frequently until melted. Take off heat.
Beat the sugar and cream cheese with hand mixer or food processor. Incorporate carob mixture. Continue to beat until smooth.
Fold mixture into whipped topping, mixing gently.
Spoon into crust and freeze until solid.
Gluten-Free Carob Brownies
- ½ cup your favorite gluten-free all-purpose or baking flour
- 6 TB carob powder
- ¼ tsp. salt
- 1 cup granulated sugar
- ½ cup unsalted butter
- 2 eggs
- 1 tsp. vanilla extract
- ½ cup of chopped nuts (pecans are healthy for migraine sufferers!)
- 1 TB of gluten-free powdered sugar substitute for garnish
Preheat oven to 350 degrees F.
Grease and flour 8” by 8” baking pan.
In large bowl, combine all dry ingredients.
Separately, beat butter and sugar with electric mixer until fluffy. Add eggs and vanilla, and beat well.
Add dry ingredients to wet, and mix until combined.
Pour into prepared pan, and bake about 25-35 minutes, checking often for doneness (when toothpick inserted in center comes out dry).
Please tell us…
Do you have any questions or suggestions? Please leave your comments below.
Share with your friends!
If you found this article helpful, then please share with your friends, family, and coworkers by email, Facebook, or Google+.
Like this? Read more:
Top 35 Foods and Preservatives that Trigger Migraines
Sources:
Carob on its own merit
What is carob?
Images:
Hans-J Becker, tailw.ag, jeffreyw
Tags: Carob or chocolate?, chocolate and migraines, migraine diet, migraine triggers
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Tuesday, May 8th, 2012
According to a recent study, people with celiac disease are more likely to suffer from migraines than those without digestive disorders. What’s the connection between migraines and celiac, anyways?
Celiac disease
Celiac is an autoimmune disorder that affects the digestive system and involves intolerance for gluten. Most people can eat starchy foods containing gluten- pastries, breads, pastas- without any ill results. For a celiac patient, however, eating a morsel of wheat, rye, or barley can be the kiss of death.
So much so that even trace amounts of the gluten protein can cause severe stomach reactions and chronic pain symptoms like headaches and muscle pain.
10 Golden Food Rules for Chronic Pain Sufferers
Symptoms of celiac disease include:
- Diarrhea
- Stomach cramps
- Stomach bloating
- Osteoporosis
- Depression
- Chronic fatigue
- Headaches
- Vertigo
- Mouth sores
- Sore muscles
- Stiff joints
- Pain and tingling in the legs
- Skin rash
- Frequent bruising
- Unusual weight loss
- Failure to thrive
- Gastrointestinal hemorrhage
Migraines are also a stomach disorder
Scientists have always observed a strong link between the migraine brain and the stomach, but have not been able to explain exactly why the two correlate with each other.
Migraine Headaches and Dizziness- Stop the Ride, I want to get off!
For example, why do migraine attacks cause severe nausea, stomach pain, and vomiting, in addition to pounding headaches?
And why does vomiting during a migraine attack often produce intense relief?
American researchers from New York believe they can provide a useful clue.
The migraine-celiac connection
It’s actually not the first time somebody attempted to link neurological disorder with celiac disease- In the 60’s, scientists observed symptoms like poor motor control and peripheral neuropathy in patients of celiac, explains this study’s authors.
For the Columbia University Medical Center study, scientists focused on celiac disease, in addition to Crohn’s disease and ulcerative colitis, both forms of inflammatory bowel disease (IBD). Subjects were also asked if they ever experienced any sensitivity to wheat or gluten.
 In addition to questioning participants on their digestive health, scientists also inquired about their history regarding headaches and lifestyle choices like smoking, alcohol, and coffee usage.- Out of 501 people, 188 had celiac disease, 111 had IBD, 25 suffered from gluten intolerance, and the remaining “control group” had no digestive system disorders.
- More than half of the gluten sensitive participants suffered from chronic headaches.
- About 30% of celiac disease patients also had chronic headaches.
- Twenty-three percent of IBD sufferers also experienced chronic headaches.
- The lowest occurrence of chronic headaches was in the control group, at 14%.
- Migraine-specific headaches were reported among 21% of celiac patients and 14% of IBD patients, compared with only 6% from the healthy control group.
“We found significantly higher prevalence of headaches in patients with celiac disease compared to those without it,” states Dr. Alexandra Dimitrova, who co-authored the Neurological Institute study.
Unfortunately, scientists are still unable to determine why symptoms of IBD and celiac disease often affect the brain. Theories range from celiac disease antibodies that attack the nervous system to widespread inflammation throughout the body.
These preliminary finding were recently presented at the American Academy of Neurology annual meeting in New Orleans.
What we learn from this:
There is no one cure for migraines, but determining your migraine triggers is the first step towards successful chronic pain management.
Have you tried eliminating gluten from your diet, for at least a few months? Gluten-free dieting is not necessary unless your body has a bad reaction to gluten products. But for many migraine sufferers, eliminating certain foods from their diet, including gluten, has led to a significant reduction in migraine headaches.
Migraine Dieting with Gluten-Free Foods: Is it Necessary?
- If you’re unsure of your migraine triggers, start logging into a migraine diary.
- If your migraine drugs aren’t performing to your full satisfaction, experiment with restrictive dieting. Perhaps you’ll discover a migraine triggers of which you were unaware.
- Vitamin deficiency is another possible factor. Make sure you get enough B vitamins and minerals like magnesium.
- Other dietary ingredients that are healthful include butterbur and Co-Q10.
Read more about migraines and diet
To Prevent Migraines, eat 11 Pounds of Beef
The Do-it-Yourself Migraine Detox Diet: What to Expect
Eat like a Migraineur- 7 Migraine Diet Tips
Please tell us…
Have you found relief from migraines by changing your diet? Please share your experience!
Do you have any questions or suggestions? Please leave your comments below.
Share with your friends!
If you found this article helpful, then please share with your friends, family, and coworkers by email, Facebook, or Google+.
References:
Migraines More Likely for People With Celiac Disease, Study Says
Images:
Ohmega1982, stockimages,
Tags: migraine attacks, migraine headaches, migraine triggers, Migraines, Migraines and celiac disease
Posted in Nutrition and Migraines | No Comments »
Monday, April 2nd, 2012
Following a migraine diet is essential for recognizing migraine triggers and preventing migraine headaches. As more people are adopting gluten-free dieting a means of relieving chronic pain symptoms, you might be wondering what all the hoopla is about, and if you should consider dropping gluten from your migraine diet. Here are some basic facts to consider before chucking your daily bread out the window.
What is gluten?
Gluten is a protein that occurs naturally in grains like barley, wheat, and rye. Most baked goods contain gluten, but it’s also sometimes a hidden ingredient or cross-contamination in many packaged snacks, condiments, and mixes.
Symptoms of gluten intolerance
Below are some common symptoms of gluten intolerance. Some of them are very similar to migraine symptoms. Do you suffer from any of these?
 Chronic headache- Moodiness
- Irritability
- Depression
- Fatigue
- Diarrhea
- Flatulence
- Bloating
- Stomach cramps
- Nausea
- Weight loss
- Sore joints
- Painful tingling and numbness
- Eczema
The Do-it-Yourself Migraine Detox Diet: What to Expect
Do you have celiac?
 Celiac disease is an autoimmune disorder that causes headaches, chronic pain, and fatigue, in addition to severe damage to the digestive system. Today, a simple blood test can diagnose celiac disease by detecting the presence of a gluten-reactive antibody.
Non-celiac gluten sensitivity
Not being diagnosed with celiac disease does not rule out the possibility of gluten sensitivity. Because the symptoms of gluten intolerance are so similar to those of migraines (headache, depression, stomach problems), they can easily slip past the radar when they occur at the same time as chronic migraines.
It could be the yeast.
Before making gluten a banned substance in your migraine diet, it’s important to recognize that yeast might be a culprit in causing your headaches. Many yeasted foodstuffs like breads, yeasted cakes, and beer sometimes trigger migraines, while non-yeasted gluten-containing foods may cause no reaction whatsoever.
Keep a migraine diary.
 Still think that gluten is causing your migraines? The best way to be certain is to keep a migraine diary. Log in important info like what foods you ate, when you ate them, and what your mood was at the time. Keep track of your headaches, including the time they occur, how long they last, and which medications you used to treat them.
How to Make a Migraine Headache Diary
After a few months, your migraine diary can become a valuable tool for recognizing migraine triggers, including food triggers, and weeding them out of your life.
Control your migraine triggers
In addition to using a migraine diet to manage headaches, consider these other tips:
- Exercise
- Drink water
- Eat at regular intervals
- Sleep 8 hours at nighttime, only
- Treat sinus congestion
- Experiment with natural ingredients, including vitamins and herbs.
Please tell us…
Have you been able to control migraines by following a special migraine diet? If so, do you include gluten-free dieting?
Do you have any questions or suggestions? Please leave your comments below.
Share with your friends!
If you found this article helpful, then please share with your friends, family, and coworkers by email, Facebook, or Google+.
Read more about nutrition and migraines
Which Foods Trigger the Most Migraines? See our Checklist
Beat Migraines with these 5 Magnesium-Rich Foods
Eat like a Migraineur- 7 Migraine Diet Tips
Chocolate for Curing Migraines- 10 Astonishing Cocoa Facts
Sources:
Should you try a gluten-free diet?
Gluten Intolerance Symptoms – How Do You Know If Gluten Is Making You Sick?
Images:
imagerymajestic, m_bartosch, Idea go, Boaz Yiftach, Ambro
Tags: chronic migraines, Gluten-Free diet migraines, migraine diet, migraine headaches, migraine symptoms, migraine triggers
Posted in Nutrition and Migraines | No Comments »
Monday, February 27th, 2012
It’s the great Catch-22 of migraine disorder: weight loss headaches. We’re constantly reminded about the strong link between obesity and migraines. Experts encourage losing weight to reduce migraine symptoms. Sounds promising, but every time you start a weight-loss diet, what do you get for your efforts? A big headache. Weight-loss headache: It’s not necessarily a migraine headache, but it sure doesn’t help to keep you on the weight-loss bandwagon, either. Here are some possible reasons for new headaches that you get whenever you try to lose weight.
Hunger headache
Migraine brains like consistency; any deviation from your normal eating habits- skipping meals, or fluctuations in your blood sugar- will likely trigger a migraine attack the size of Texas.
Of course, what you eat is just as important as how much or how often you eat. A cup of cooked white pasta might have the same amount of calories as a cup of whole-wheat spaghetti, but nutritionally, they are worlds apart. Ounce for ounce, whole-grain foods are packed with more vitamins, minerals, and tummy-filling fiber than starchy white processed foods, leaving you feeling more satisfied after finishing a meal and less likely to suffer a hunger headache.
Solution:
 When cutting back on calories, make it gradual. Avoid crash dieting. Aim to lose one or two pounds per week…or month. The slower you lose the weight, the longer you will keep it off, anyways. - Don’t skimp on quality while shopping for low-calorie foods to stock your pantry. Avoid “diet” foods that are devoid of vitamins and minerals, yet packed with preservatives, refined sugars and flours, and artificial fillers. Include filling foods in your diet, like protein, whole grains, fruits, and vegetables that do not trigger migraines.
- Don’t fall for imitation foods like “fat-free cream cheese” or sugarless pancake syrup. Instead, opt for natural maple syrup and real butter, and just use less.
- Eat small meals throughout the day to keep your metabolism moving and to keep migraines at bay.
- Be prepared. Always keep an emergency stash of your favorite non-perishable treat in your car, purse, and work desk.
Which Foods Trigger the Most Migraines? See our Checklist
Dehydration headache
Sometimes your become dehydrated when trying to lose weight. When this happens, your blood vessels constrict in an effort to retain moisture, causing spasms, and decreased oxygen to the brain. The result is dehydration headache. So, how much water do you need? Currently, experts recommend that you drink half of your body weight in ounces. If you weigh 180 pounds, then you should drink at least 90 ounces (approximately 11 cups) of water each day.
Solution:
- Make it easy to fulfill your daily water requirement. Stock up on plenty of good drinking water, and stash water bottles around your house. Keep a bottle by your telephone or computer. Stash one in the car and your emergency migraine tote bag.
- Invest in a good quality stainless steel water bottle, and keep it clean. Metal water bottles stay ice cold longer than plastic bottles, and they last forever.
Stay Hydrated without Drinking Water- 5 Hydrating Foods
Detox headache
Ironically, eating healthier can give you a headache. If part of your migraine diet plan includes following a restrictive diet, then you’re eating fewer foods that supply toxins to the body. As a result, your body goes into detox mode, sweating out toxins throughout your day. A few side effects of detox, however, include migraine-like headaches and skin disruptions like acne.
Solution:
- Hang in there! Detox is a temporary phase and worth the efforts. Countless studies prove that weaning your body off migraine triggering foods and chemicals significantly reduces migraine frequency and severity.
- Supplement with natural vitamins, minerals, and herbs. Some excellent nutrients are magnesium, riboflavin, and coenzyme Q10.
Please tell us…
- Are you currently using a migraine treatment that causes weight gain as one of its side effects?
- Have you been successful in losing weight while battling with migraines at the same time?
- Please share your success stories with our readers!
- As always, we welcome your comments, questions, and suggestions.
Spread the love…
Please share this article with your friends, family, or anybody you care about!
Read more about migraines and nutrition:
Eat like a Migraineur- 7 Migraine Diet Tips
How to Make a Migraine Headache Diary
Chocolate for Curing Migraines- 10 Astonishing Cocoa Facts
Sources:
From the Dietitian: Avoid the Hunger Headache
Headaches When Losing Weight- LIVESTRONG.COM
Tags: Detox headache, Hunger headache, migraine attack, migraine headache, migraine symptoms, Migraines, Migraines and weight loss, obesity and migraines, Weight Loss Headaches
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Tuesday, February 7th, 2012
Whenever somebody says they’re on a migraine diet, the first things that come to mind are migraine triggers. But there’s more to migraine dieting than avoiding foods like red wine, chocolate, and cheesecake. Even if you’ve established what not to eat, you still need to change the way you eat in order to use the migraine diet as an effective tool for preventing migraine headaches.
What are migraine triggers?
There are no food cures for migraines, nor has there been any scientific evidence stating that certain foods, stress, or weather changes directly cause migraines.
Rather, certain factors- foods or environmental stimuli- “activate” neurological reactions that cause migraine headaches in people who are susceptible to them. Those factors are called “migraine triggers.”
Eating healthy, exercising, and taking vitamins and supplements like won’t cure migraines, as much as they improve your brain’s neurological response to inflammation and migraine triggers.
What is a migraine diet?
There is no one-size-fits-all migraine diet. Migraine triggers vary from person to person. You will need to develop an eating plan that is tailored to meet your migraine brain’s needs. Because there has been little funding set aside for migraine research and dietary recommendations, you will have to do quite a bit of your own detective work. (Find out how to promote migraine support.)
Fortunately, we have some tips to get your started with your migraine diet:
 #1- Find your trigger! If you haven’t determined which foods contribute to your migraines, there’s no better time than today! You can’t possibly be expected to avoid all potential migraine triggers (over 100, according to this study on migraine triggers), but you can selectively eliminate the ones that count by following an elimination diet. This will also help in determining if you have any food allergies that might be giving you headaches. Some common food allergens are tree nuts, fish, spices, preservatives, gluten, and seeds.
- #2- Eat heart-healthy foods! This is great advice, particularly if you suffer from migraines with aura, which has been linked with heart disease, stroke, and seizures. Choose whole grains over processed starches, opt for lean meats and dairy products, and include plenty of fruits and vegetables in your daily diet. (Read more about fatalities among migraine sufferers- Killer Migraines Might be Fatal after All- Mortality Rates among Migraine Sufferers)
- #3- Watch your blood sugar! Sometimes, low blood sugar can trigger migraine attacks. So, never skip a meal, and never go more than four hours without eating. Eat small meals frequently throughout the day, and stick to a schedule. (The migraine brain loves regimented habits!)
 #4- Limit your salt! If you’re a slave to sodium, now is the time to break the chains. Eating a high sodium diet is linked with stroke, hypertension, and heart attacks. The USRDA for people with chronic illnesses is 1,500 mg per day.
- #5- Don’t limit your water! Sometimes, people become dehydrated and get headaches just because they were too busy to stop for a water break. Keep drinking water throughout your day, and make it easy. Set up “drinking stations” by keeping a supply of water bottles at home, in your car, and at work. Do you spend a lot of time at the computer? Keep a bottle handy, at a safe distance from your keyboard, of course. Can’t stomach tap water? (Read Stay Hydrated without Drinking Water- 5 Hydrating Foods)
- #6- Take extra vitamins and minerals! For some, vitamin deficiency is a hidden migraine trigger. Nip it in the bud by including high-quality vitamins, minerals, and herbs in your migraine diet. Some good nutrients to try are magnesium, vitamin B12 (cobalamin), riboflavin, calcium, butterbur, and coenzyme Q10.
- #7- Write it down in your migraine diary! This is an important tactic that is used for losing weight, and it is just as effective for losing migraines! Keep a migraine diet journal, including useful data like what you eat, when you eat, how you’re feeling emotionally, things you did, and so on. (For tips, read How to Make a Migraine Headache Diary)
Please tell us…
Do you keep a migraine headache diary? Has your headache specialist or neurologist shown interest in reviewing migraine diet with you? Have you discovered any migraine triggers that you hadn’t known about previously?
Spread the love…
Please share this information with anybody you know who suffers from migraines. Thanks!
Sources:
Food and migraine: a personal connection- Harvard Health Publications
Migraine Triggers- University Health Services, University of California, Berkeley
Tags: Butterbur for migraines, coenzyme q10 migraines, Food cures for migraines, magnesium migraines, migraine attack, migraine diary, migraine diet, migraine headaches, migraine triggers, migraines with aura
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Thursday, September 22nd, 2011
Does chocolate really trigger migraines, or might chocolate possibly improve health for migraine sufferers? Studies and opinions vary. Here are the facts on chocolate and your brain. Chocolate, not really a migraine trigger!
1) We want chocolate, therefore we migraine…
Many neurologists believe that the amino acid tyramine that occurs naturally in chocolate is the main trigger for most migraines. However, other scientists speculate that women tend to crave chocolate before having a migraine attack, particularly during times of stress, menstruation, menopause, and skipped meals. (Think chicken and egg.)
2) Chocolate or carob- it’s your call
In a recent study on chocolate’s effect on migraines, test subjects received 60-gram bars of chocolate or “placebo” bars of carob. After 24-hours, migraine sufferers who ate the “real” chocolate didn’t notice any reaction to the tyramine (migraine trigger) in chocolate, nor did the combination of chocolate with other “red light” foods have any impact.
The people who ate the carob…we don’t know, but we think they wish they had gotten the chocolate.
3) I heart chocolate!
According to the British Medical Journal, eating chocolate may boost cardiovascular health. A study that included more than 114,000 subjects suggested noticeable heart health benefits among people who eat chocolate.
4) Chocolate has magnificent magnesium…
Chocolate contains magnesium, a nutrient noted to benefit neurological health. Additionally, in some situations, magnesium deficiency highly correlates with migraine attacks.
5) …and restorative riboflavin
Riboflavin, another nutrient that improves your body’s response to painful inflammation, is another ingredient in chocolate. Chocolate is starting to look good now, isn’t it?
6) Chocolate is pure bliss. Really.
Chocolate doesn’t just taste good; it also makes you feel good. Chocolate contains significant amounts of anandamide, a cannabinoid akin to THC (tetrahydrocannabinol), a chemical found in marijuana. Anandamide, a transmitter that the brain produces naturally to create feelings of well-being, comes from the word “ananda,” Sanskrit for bliss.
Foods that Relieve Stress and Improve your Mood- The Fab 4
7) Chocolate: there is no substitute
Other foods that have similar amounts of anandamide don’t produce the same feelings of happiness you get from eating a piece of rich chocolate. That’s because chocolate contains chemicals that slow down the digestion of anandamide, allowing the pleasant feelings to linger long after you nibble your last bite of chocolate fudge cake.
8) You can’t OD on chocolate, but you can have a lot of fun trying
Lest you think that overindulgence in chocolate could possibly lead to altered states of consciousness, know this: you would have to eat about 25 pounds of chocolate in order to receive a “high” similar to that of marijuana.
9) Chocolate is like kryptonite to the dark forces of evil
And for a bit of chocolate pop trivia: In the popular Harry Potter series, dementors, dark otherworldly figures that work for the evil wizard Lord Voldemort, attack innocent people by extracting all feelings of happiness, hope, and peace of mind from their victims, leaving them an empty shell of misery, grief, and despair. And the single, most powerful antidote against their destructive powers- you guessed it. Chocolate.
10) Another reason to visit Paris in the fall
In the US, any food item that has at least 10% cacao qualifies as a chocolate, and most of the beneficial properties of chocolate become weakened by the addition of sugar, water, milk, or other added ingredients. In European countries, such as Germany, chocolate contains upwards of 30% cocoa beans, with dark chocolate containing even more.
Related reading:
3 Migraine Elimination Diet Cookbooks, plus Sample Recipes
Which Foods Trigger the Most Migraines? See our Checklist
Sources:
Good news about chocolate & migraine
Migraines, Marijuana, and Chocolate
Chocolate on the Brain
Chocolate consumption and cardiometabolic disorders: systematic review and meta-analysis
Tags: chocolate and migraines, chocolate and the brain, headache triggers in food, migraine headaches, migraine illness, migraine triggers
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