Migraine and diet – does diet in migraine affect the course of the headache?

Migraine is one of the most common neurological ailments, affecting up to 15% of the population. It most often manifests as a unilateral headache lasting several hours, often accompanied by photophobia and nausea. Some people complain of auras, or visual disturbances in the form of light spots or flashes. Migraine causes the sufferer to be unable to engage in normal daily activities. Migraine headaches are paroxysmal and recurrent.

Diet for migraines - the causes may be found in food 

Migraine is the subject of research by neurologists, psychologists, and epidemiologists. Preventing it is a challenge. Medications are usually used not preventively, but immediately after a migraine has occurred. Many specialists emphasize the connection between migraines and medications and foods taken. This raises questions about diet – what to eat and what to avoid?

The search for effective ways to prevent and treat migraines stems from observing the underlying causes of the disease. Doctors point to a number of factors that contribute to the onset of a migraine attack:

• stress,
• change in sleep rhythm,
• hormonal factors,
• atmospheric factors,
• strong odors, noise, bright light,
• physical exertion,
• obesity,
• smoking cigarettes,
• drug abuse,
• in women – premenstrual period,
• fasting causing drops in blood glucose levels and accompanied by dehydration, 
• low fluid intake,
• incorrect eating habits and irregular meals,
• some components of the diet.

Food and the occurrence of migraines 

Certain dietary components can be a trigger for a migraine attack. Sometimes, consuming a specific food, along with other non-nutritional factors (e.g., stress, weather changes), triggers a migraine. This is, of course, an individual process; not all migraine sufferers will react the same way to specific dietary components. There is also no single, comprehensive list of foods that should be excluded and that will work for every sufferer. An anti-migraine diet is based on eliminating foods that could potentially trigger pain or increase the frequency of attacks.

The link between obesity and migraines – what does the research say?

A growing body of research confirms that obesity can increase the frequency and severity of migraine attacks. Excess body fat affects hormonal balance and increases inflammatory processes in the body, which can lower the pain threshold and promote more frequent attacks. Migraines are often more severe in overweight individuals and less responsive to treatment. On the other hand, chronic headaches and fatigue can hinder physical activity, contributing to further weight gain. Therefore, maintaining a healthy body weight and implementing a balanced anti-inflammatory diet are important components of migraine prevention and treatment.

What NOT to eat when you have a migraine?

Foods that may increase the risk of migraine attacks include those containing monosodium glutamate, cochineal red, biogenic amines such as tyramine and histamine, and phenylalanine. Therefore, a properly designed migraine diet will eliminate foods containing these compounds.

Avoid the following products:

What to EAT and DRINK to reduce migraine attacks?

Products recommended for migraines include: 

• products stored for the shortest possible time, natural, low-processed food,
• products with a low glycemic index, 
• lean types of meat,
• vegetable oils,
• eggs,
• clean water (at least 1.5–2 liters of water per day),
• caffeine-free drinks,
• individually tolerated food products. 

REMEMBER!

1. Eat regular, moderate meals every 4-5 hours. Don't overindulge in hunger. A drop in blood glucose levels can trigger a headache. Be sure to eat breakfast.
2. Drink plenty of water – 6–8 glasses a day. Increase this amount when exercising or spending time in hot or cold places.
3. Observe which products and in what quantities provoke pain attacks.
4. Take care of your physical condition. Don't follow restrictive diets or limit all potentially harmful foods – monitor your body and follow your diet under the supervision of a specialist.

Frequently asked questions – FAQ