All of us can get a headache when we do not drink enough water, stare at a computer all day or spend a long time in a stuffy environment. But migraine usually appears as a recurring headache that starts mild and intensifies, lasting 4-72 hours. A few signs distinguish it from a normal headache: typically pain in one part of the head with nausea and extreme sensitivity to light.
Migraine is more common in women, and is often triggered by seasonal changes. So what triggers it, which foods help, and how can you make this period less painful? We researched it for you.
What Triggers Migraine?
- Stress
- Hormonal changes and menstruation
- Weather changes
- Strong smells such as perfume, cigarettes, chemicals
- Lack of sleep
- Loud noise and bright lights
- Skipping meals
Which Foods Trigger Migraine?
- Chocolate
- Aged cheeses (parmesan, cheddar)
- Alcoholic drinks (especially wine and beer)
- Charcuterie products
- Citrus (orange, mandarin, grapefruit, lemon)
- Caffeinated drinks (coffee, tea, cola)
- Milk and dairy products
- Fatty and deep-fried foods
- Foods with aspartame, food coloring and monosodium glutamate
But not every food triggers migraine in everyone, so keep a food diary; identifying and removing your trigger foods will be more helpful.
Which Foods Are Good for Migraine?
Research shows some foods reduce migraine severity:
- Magnesium sources: pumpkin seeds, almonds, sesame, cashews, walnuts, spinach, mackerel, beans, lentils, rice bran, oat bran
- Riboflavin sources: red meat, eggs, fish, soybeans, mushrooms, spinach, dried legumes
- Coenzyme Q10 sources: red meat, eggs, oily fish, green leafy vegetables and fruits
Besides these foods, pay attention to your sleep, getting at least 7-9 hours; do not skip meals or stay hungry; drink 2-2.5 liters of water a day; and do at least 30 minutes of exercise.