As many as 15% of Australians have had at least one migraine, while some suffer frequent migraines. Perhaps you are one of them. If you are, reducing the frequency of your headaches could be as simple as changing your diet.
While stress is by far the number one migraine trigger, around a third of all migraine sufferers can trace their migraines to one or more foods and can reduce the number of headaches they suffers, often significantly, simply by reading food labels and avoiding their triggers.
What triggers a migraine in one sufferer may not affect another at all, and in some cases, migraines only occur if too much of a triggering food is consumed, while limited amounts can be tolerated without a problem. This can make it difficult to pinpoint what, if any, foods are contributing to migraines. Here are some of the most common:
Phenylethylamine and Tyramine
These amino acids naturally occur in a variety of foods, including: chocolate, aged cheeses like cheddar, ‘moldy’ cheeses, some nuts, citrus fruits, and some vinegars. Be careful to store leftovers properly, as improper storage can raise tyramine levels.
Tannins
These plant compounds give some fruits, especially grapes and red apples, an astringent taste, meaning they make your mouth feel dry when you eat them. Beverages, such as wine, cider, and juice, made from these fruits retain these compounds. Tannins are also found in many teas.
Alcohol
Depending on your preferred drink and how much you indulge, alcohol can be a major trigger in more ways than one. Beer, red wine, and many other types of alcohol are high in tyramine, and wine, especially darker varieties, also contain tannins. Also, drinking too much can lead to dehydration, which can also contribute to a migraine. Your best bet is to abstain, but if you are going to imbibe, choose your drinks carefully and alternate with clear, nonalcoholic beverages.
Nitrites and Sulfites
These are preservatives used in many foods. Nitrites are used to add flavor to processed meats such as bacon, sausage, deli meat, jerky, canned meat, pepperoni, and hot dogs. If these are among your favorite foods, look for nitrite free versions, but steer clear when eating away from home. Sulfites are widely used in processed foods. If sulfites are a trigger for your migraines, you will need to be vigilant about reading food labels.
Artificial sweeteners
Aspartame (brand names Nutrasweet and Equal) is the worst culprit in this category, but other artificial sweeteners can also be a trigger. Artificial sweeteners are often found in diet foods and sugar-free foods. If you are avoiding sugar or high fructose corn syrup, look for varieties sweetened with honey, stevia, agave nectar, or other natural alternatives.
Additives
We’ve talked about several additives that can trigger migraines, but many others can also be culprits. Yeast, MSG, sodium caseinate, hydrolyzed protein, and other additives can also cause problems in some sufferers.
Caffeine
Caffeine is added to many over the counter migraine medications because it can sometimes stop a migraine when taken early. However, it can actually trigger migraines in some.
Fat
University of California researchers found that decreasing fat intake to no more than 20g per day reduced the frequency of migraines in study participants.
A final dietary factor in migraines is not a food to avoid, but a couple of nutrients to get more of. Scientists in Iran found that vitamin D reduced the number of headaches in a recent study. While they weren’t sure exactly how, it is known that vitamin D increases the body’s ability to absorb magnesium, which can significantly reduce migraines in some sufferers.
Migraines are a complicated condition. Stress, hormones, weather, dehydration, smells, and many other factors can all contribute to the problem. If you suffer from migraines, a family chiropractor can help you figure out your triggers and help you have fewer of them, and help you learn to manage them when they do occur. To learn more, callEastland Chiropractic on 03 9095 7990 to schedule an appointment with one of our chiropractors.
While stress is by far the number one migraine trigger, around a third of all migraine sufferers can trace their migraines to one or more foods and can reduce the number of headaches they suffers, often significantly, simply by reading food labels and avoiding their triggers.
What triggers a migraine in one sufferer may not affect another at all, and in some cases, migraines only occur if too much of a triggering food is consumed, while limited amounts can be tolerated without a problem. This can make it difficult to pinpoint what, if any, foods are contributing to migraines. Here are some of the most common:
Phenylethylamine and Tyramine
These amino acids naturally occur in a variety of foods, including: chocolate, aged cheeses like cheddar, ‘moldy’ cheeses, some nuts, citrus fruits, and some vinegars. Be careful to store leftovers properly, as improper storage can raise tyramine levels.
Tannins
These plant compounds give some fruits, especially grapes and red apples, an astringent taste, meaning they make your mouth feel dry when you eat them. Beverages, such as wine, cider, and juice, made from these fruits retain these compounds. Tannins are also found in many teas.
Alcohol
Depending on your preferred drink and how much you indulge, alcohol can be a major trigger in more ways than one. Beer, red wine, and many other types of alcohol are high in tyramine, and wine, especially darker varieties, also contain tannins. Also, drinking too much can lead to dehydration, which can also contribute to a migraine. Your best bet is to abstain, but if you are going to imbibe, choose your drinks carefully and alternate with clear, nonalcoholic beverages.
Nitrites and Sulfites
These are preservatives used in many foods. Nitrites are used to add flavor to processed meats such as bacon, sausage, deli meat, jerky, canned meat, pepperoni, and hot dogs. If these are among your favorite foods, look for nitrite free versions, but steer clear when eating away from home. Sulfites are widely used in processed foods. If sulfites are a trigger for your migraines, you will need to be vigilant about reading food labels.
Artificial sweeteners
Aspartame (brand names Nutrasweet and Equal) is the worst culprit in this category, but other artificial sweeteners can also be a trigger. Artificial sweeteners are often found in diet foods and sugar-free foods. If you are avoiding sugar or high fructose corn syrup, look for varieties sweetened with honey, stevia, agave nectar, or other natural alternatives.
Additives
We’ve talked about several additives that can trigger migraines, but many others can also be culprits. Yeast, MSG, sodium caseinate, hydrolyzed protein, and other additives can also cause problems in some sufferers.
Caffeine
Caffeine is added to many over the counter migraine medications because it can sometimes stop a migraine when taken early. However, it can actually trigger migraines in some.
Fat
University of California researchers found that decreasing fat intake to no more than 20g per day reduced the frequency of migraines in study participants.
A final dietary factor in migraines is not a food to avoid, but a couple of nutrients to get more of. Scientists in Iran found that vitamin D reduced the number of headaches in a recent study. While they weren’t sure exactly how, it is known that vitamin D increases the body’s ability to absorb magnesium, which can significantly reduce migraines in some sufferers.
Migraines are a complicated condition. Stress, hormones, weather, dehydration, smells, and many other factors can all contribute to the problem. If you suffer from migraines, a family chiropractor can help you figure out your triggers and help you have fewer of them, and help you learn to manage them when they do occur. To learn more, callEastland Chiropractic on 03 9095 7990 to schedule an appointment with one of our chiropractors.