W all know how certain foods can trigger certain symptoms in our bodies such as ulcers, heartburn, and more. However, did you know that certain foods can also trigger headaches and migraines? For the most part, headaches or migraines are usually attributed to stress but knowing what to eat to prevent them will help you deal with this.
First, it’s important to note that there’s a difference between headaches and migraines. According to Healthline, headaches are unpleasant pains in your head that can cause pressure and ache. The pain can range from mild to severe and they usually occur on both sides of your head. On the other hand, migraines are headaches that are intense or severe and often have other symptoms in addition to head pain. Symptoms associated with a migraine headache include nausea, pain behind one eye or ear, pain in the temples, seeing spots or flashing lights, sensitivity to light and/or sound, temporary vision loss, and even vomiting.
Studying your diet and making a few changes can certainly help prevent headaches and migraines. Your diet should consist of fresh foods including fruits, vegetables, whole grains, and lean proteins. Preservatives can trigger migraines in some people, so it is best to avoid foods that contain them. Not drinking enough water is also a major cause of head pain, so you should try to drink enough water each day.
Check out 10 foods that can help you prevent headaches and migraines…
#1. Fatty fish
Fatty fish like salmon, cod, mackerel, and halibutis are rich in omega-3 fatty acids EPA and DHA, which are anti-inflammatory foods. They also contain B vitamins like riboflavin, which has been shown to help manage migraine attacks.
#2. Potassium-rich fruits
A ton of fruits are rich magnesium and potassium. While research is still ongoing, a number of them suggest that potassium can help alleviate migraine pain by contributing to healthier nerve functioning. For instance, bananas work wonders for headaches because they’re rich in potassium as well as magnesium, B vitamins, and complex carbohydrates, all of which contribute to reducing headache pain. Other potassium-rich fruits to consider are: apricots, avocados, figs, raspberries, cantaloupe, watermelon, and honeydew. Plus, if a headache is due to dehydration, water-rich fruits can combat headache pain.
#3. Hot peppers
Hot peppers contain capsaicin, which numbs the brain’s trigeminal nerve and inhibits the neurotransmitter responsible for causing migraine pain. They may also relieve cluster, tension, and other headaches. In addition, consuming these peppers contain vitamins C, A, B, and E that help to relieve the condition.
Headaches in some individuals have been attributed to absorption issues in the lower intestine or leaky gut. Individuals like this need foods rich in riboflavin (also known as B2) like mushrooms to help with the issue. Mushrooms will not only help in relieving the pain but will improve your gut health in the process.
#5. Nuts and seeds
Many nuts and seeds are high in good fats and magnesium. The magnesium found in these seeds can help prevent blood vessel spasms that could possibly trigger migraines.
One of the major causes of headaches and migraine is dehydration. Potatoes are about 75% water, so they can definitely help prevent the conditions. Potato juice is a good source of vitamin C, vitamin B1, and potassium. Potassium can help soothe throbbing head pain and give some relief.
#7. Dark leafy greens
These are especially high in vitamins B2 and B6 as well as omega-3s, all of which are proven migraine reducers. When searching for the perfect green, keep in mind that the darker the hue, the higher the nutritional value.
#8. Organ meat
Organ meats are different from normal muscle meat in that they tend to be rich in minerals and vitamins. A study published by the American Academy of Neurology and the American Headache Society found the heart muscle to be the richest source of the nutrient CoQ10 — this has antioxidant properties that help soothe and prevent migraines.
Shrimp is high in an antioxidant called astaxanthin. Astaxanthin helps the body fight inflammation, which, in turn, helps your body manage migraine attacks. Shrimp is also a rich source of vitamins, minerals, and omega-fatty acids that help fight inflammation.
Vitamins B has been known to play a huge role in the prevention of headaches and migraines. Doses of 200 or 400 milligrams a day of riboflavin (Vitamin B2) have been found to be effective at reducing headache frequency, intensity, and duration. Guess what? Eggs are a good source of Vitamin B as they come loaded with them.
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