Migraine

Nutritional approach

Migraines are intense, painful headaches that recur periodically. It's impossible to predict when a migraine headache will occur. The exact causes are often unknown or difficult to identify, and the triggers can vary from person to person. However, it seems that food-related factors can set off migraine attacks in certain people. If this is the case for you, making certain dietary changes may help to reduce the frequency of your migraine headaches.

Stay hydrated and don't skip meals

• Drink water regularly to prevent dehydration.
  • Experts recommend drinking about eight glasses of water per day.
• Don't skip meals.
  • When you go a long time without eating, your blood sugar levels can drop. Low blood sugar is sometimes linked to the onset of a migraine headache.
• Be sure to eat protein-rich foods at every meal, such as legumes, meat, poultry, fish, tofu, nuts, eggs, dairy products, or soy milk.

Identify potential trigger foods

Certain foods or additives may contribute to the onset of a migraine headache in one person, but not another. It is therefore recommended to take a personalized, individual approach.

What to do if you think certain foods trigger your migraine headaches:

• Start a food diary to track what you ate or drank in the hours leading up to an attack.
  • You can keep a food diary in conjunction with a migraine calendar.
• Bear in mind that migraine headaches can occur up to 12 to 24 hours after eating.
  • It's important to remember that migraine attacks can also be the result of an accumulation or interplay of factors.
• Gradually reduce your consumption of the suspected food to see if your symptoms improve.
  • Be careful not to eliminate any food groups (e.g., whole grains).
• When trying to identify a trigger, it's best to eliminate foods one at a time so you're not limiting your diet unnecessarily.
  • Removing multiple foods at once is not recommended.
  • If you're considering a highly restrictive elimination diet, or if you're struggling to pinpoint your dietary triggers, consult a nutritionist.

It's very difficult to classify foods according to their likelihood to cause migraine headaches, as their effects vary widely from person to person. However, the following foods and additives appear to be associated with migraine attacks.

Certain nutrients or supplements may have beneficial effects on migraine headaches:

• Magnesium: Dark green vegetables, halibut, seaweed, cocoa, almonds, peanuts and peanut butter
• Vitamin B2 (riboflavin): Whole and enriched grains, poultry, leafy greens, dairy products, eggs, nuts and seeds
• Coenzyme Q10: Liver, soybean and olive oil, red meat, parsley
• Vitamin E: In supplement form

If you have any questions about taking supplements, speak with your pharmacist.

There's no guarantee that these steps will reduce the intensity or frequency of your migraines. However, many people have benefitted from them, and they're certainly worth a try.

Always watch your diet: