What you eat might be the important thing to easing your headache or migraine signs. Although adjusting your weight-reduction plan is much from a miracle treatment, when paired with different wholesome habits, like sustaining your hydration, getting sufficient train, getting sufficient sleep and managing stress, it is a low-effort option to relieve your ache.
“An important factor I inform sufferers is that migraines are extremely individualized,” says Dr. Nicholas Church, a board-certified member of the American Board of Household Drugs and the American Academy of Household Physicians. “What helps one particular person could not assist one other, and what’s a set off for one is perhaps therapeutic for another person.”
Church advises sufferers to maintain a “headache diary” to trace these elements and see in the event that they discover any triggers. To know how what you eat can have an effect on your complications, we talked to dietitians and docs to find out which meals ease signs and which is perhaps contributing to your ache.
1. Omega-3-rich meals like walnuts
“I like to recommend omega-3-rich fish, akin to salmon, mackerel and sardines,” says Church. “These fish are excessive in anti-inflammatory fat (EPA and DHA), which might scale back irritation all through the physique, together with within the vascular system and mind.”
Citing a 2021 randomized managed trial, Church explains that as a result of migraines are believed to contain inflammatory and vascular modifications within the physique, omega-3 fatty acids could assist scale back their frequency or depth when eaten repeatedly. “The research’s findings additionally align with earlier knowledge exhibiting that omega-3s assist regulate prostaglandins, which play a task in headache irritation,” says Church. Prostaglandins are hormone-like substances that influence bodily features like irritation, ache and menstrual cramps.
Fatty fish additionally include vitamin D, coenzyme Q10 and B nutritional vitamins like riboflavin, which assist wholesome mind metabolism.
Kiran Campbell, a registered dietitian nutritionist at MyNetDiary, additionally mentions a 2024 meta-analysis revealing that omega-3 fatty acids can scale back the frequency, length and severity of migraines. She provides that plant-based sources embrace chia seeds, walnuts, flaxseed and algae oil.
Instance meals: salmon, mackerel, sardines, chia seeds, walnuts, flaxseed and algae oil
Chia and flax seeds are nice sources of omega-3s.
2. Magnesium-rich meals like spinach
Daniel Redwood, the director of Human Vitamin and Purposeful Drugs on the College of Western States, explains, “Consideration to the potential significance of magnesium in migraine grew in prominence with the invention (Ramadan, 1989) that individuals with migraines had decrease ranges of this mineral of their purple blood cells, serum and mind tissue.”
Dr. Paul Daidone, medical director at True Self Restoration, seconds this, stating that meals wealthy in magnesium — like pumpkin seeds, spinach and avocado — could scale back the severity and incidence of migraines. He cites a 2022 research analyzing the potential connection between magnesium deficiency and migraine, which describes how magnesium deficiency is implicated in migraine assaults on account of processes like cortical spreading melancholy, oxidative stress, neurotransmitter imbalance and electrolyte imbalance.
“Though scientific proof of the acute dietary magnesium deficiency as a direct migraine set off stays restricted, scientists are investigating the involvement of intra- and extracellular magnesium ranges in migraine pathogenesis,” Daidone explains.
Dr. Schonze Del Pozo, a board-certified inside drugs doctor and medical director at East Sacramento Concierge, states that most of the sufferers she sees for complications and migraines are poor in magnesium. She additionally cites a 2012 research within the Journal of Neural Transmission entitled “Why all migraine sufferers needs to be handled with magnesium.” In consequence, she recommends a nutritious diet of magnesium-rich darkish leafy greens like spinach, kale, broccoli and Swiss chard.
Instance meals: pumpkin seeds, spinach and avocado, kale, broccoli and Swiss chard
3. Ginger
“Many swear by ginger as a approach to assist with migraines,” states Dr. Maria Knöbel, a common practitioner and medical director of Medical Cert UK. “Research have confirmed that ginger reduces nausea and might lower the irritation that results in migraine ache. Ginger has helped sufferers throughout my apply, whether or not they take it as ginger tea or in complement kind.” She references a 2014 research that discovered ginger powder to be as efficient because the medicine sumatriptan in treating acute migraine assaults, however with fewer negative effects.
Ginger tea could also be particularly useful as a result of, Knöbel states, “It is essential to drink sufficient water, in addition to eat ginger. Ingesting sufficient water may cease your migraine from getting any worse.”
Church additionally recommends ginger as a result of it accommodates pure anti-inflammatory compounds like gingerol. “I’ve had sufferers discover reduction from migraines or migraine-related nausea utilizing ginger tea, powder or chews,” he explains.
A 2019 research additionally discovered that 400mg of ginger extract, along with 100mg of the non-steroidal anti-inflammatory drug ketoprofen, could assist deal with migraine assaults.
Ginger tea combines the advantages of ginger with the hydration of water.
4. Nuts and seeds like pumpkin seeds
“One other group of meals I like to recommend are nuts and seeds, together with almonds, pumpkin seeds, sunflower seeds and walnuts,” Church states. “Like leafy greens, these are wealthy in magnesium, and a few additionally present vitamin E, which has been proven to assist with menstrual migraines and migraines with aura.” A 2015 research mirrored this.
Instance meals: almonds, pumpkin seeds, sunflower seeds and walnuts
5. Cinnamon
“Cinnamon accommodates a excessive quantity of antioxidants that will additionally scale back headache frequency,” Campbell explains. “Stir it into your morning oatmeal or tea, or bake it into muffins and breads.” She cites a randomized, double-masked, placebo-controlled 2020 trial, stating, “Research recommend that cinnamon supplementation could decrease irritation, chopping down on migraine frequency, severity and length.”
The antioxidants in cinnamon could assist deal with complications and migraines.
6. Meals wealthy in vitamin B2, like eggs
“A well known [1998] randomized managed trial discovered that 400 mg of riboflavin day by day considerably decreased migraine frequency and severity over a three-month interval,” Church says. Although this excessive dose often comes from supplementation, riboflavin-rich meals assist the identical metabolic processes in migraine prevention. These meals can embrace eggs, dairy and lean meats.
“Riboflavin is important for mitochondrial vitality manufacturing, and plenty of researchers consider that migraines stem partly from dysfunction in vitality metabolism inside mind cells,” Church provides.
Redwood provides, “There exists a small however promising physique of analysis on the effectiveness of some dietary dietary supplements for migraines, particularly riboflavin (vitamin B2), coenzyme Q10 and magnesium. The primary research-based indicator of riboflavin’s potential as a migraine remedy appeared in a small 1946 article by a medical doctor, revealed within the Canadian Medical Affiliation Journal, which reported dramatic effectiveness from what would now be thought of low-dose B2 dietary supplements.”
A 2022 systematic evaluation and meta-analysis discovered that supplementation of 400mg/day of vitamin B2 for 3 months affected the length, frequency and ache rating of migraine assaults.
Instance meals: Eggs, dairy and lean meats
7. Turmeric
Curcumin is the energetic compound in turmeric and, in line with Campbell, is “excessive in antioxidant energy and shines particularly when paired with omega-3s.” So as to add it to your weight-reduction plan, think about sprinkling it into smoothies, curries or teas. Campbell references a randomized, double-masked, placebo-controlled 2021 trial that concluded, “Current findings revealed that n-3 fatty acids and curcumin co-supplementation will be recommended as a promising new strategy in migraine headache administration.” Nonetheless, extra research are wanted.
When mixed with omega-3s, turmeric could assist with migraine headache administration.
8. Complete grains like brown rice
Church mentions that complete grains like quinoa, brown rice and oats might also be useful since they “present a gradual launch of glucose, stopping blood sugar crashes that may set off complications, and are good sources of fiber, B nutritional vitamins and hint minerals.” He cites a 2023 cross-sectional research of 12,710 contributors with all knowledge collected from a 1999-2004 Nationwide Well being and Vitamin Examination Survey. It discovered that for each 10 grams of fiber added to the weight-reduction plan, there was an 11% discount within the odds of getting extreme complications or migraines.
“By offering magnesium, iron, and B nutritional vitamins, complete grains assist mind well being, oxygen supply and a steady glucose provide, that are all related to migraine prevention,” concludes Church.
A 2023 complete evaluation additionally discovered that curcumin is a promising candidate for stopping and controlling migraines on account of its anti‑inflammatory, antioxidative, anti-protein combination and analgesic results. Nonetheless, further research are wanted.
Instance meals: quinoa, brown rice and oats
9. Water-rich meals like watermelon
Dr. Kimberly Idoko, a developmental neurobiologist and board-certified neurologist, reveals that dehydration also can set off complications, which is why staying hydrated can considerably enhance migraine remedies.
“Water-rich meals like cucumber, watermelon and citrus fruits additionally show you how to keep hydrated,” provides Church.
To stop dehydration-caused complications or migraines, take pleasure in extra water-rich meals like watermelon.
Meals that will set off complications or migraines
Chocolate, cheese and alcohol: “In a single [2007] research of over 500 migraine victims, 44% reported at the least one meals as a set off. Among the many most typical triggers had been chocolate, cheese and alcohol, ” reveals Dr. Adam Lowenstein, a board-certified plastic surgeon who runs the Migraine Surgical procedure Specialty Middle.
Gluten: “Gluten generally is a extremely inflammatory meals substance, particularly amongst those that are liable to sensitivities or gluten allergy,” explains Trista Finest, a registered dietitian at The Candida Food plan, environmental well being specialist and adjunct vitamin professor. “This irritation causes a number of well being circumstances, together with migraines.”
In the case of caffeine, moderation is vital.
Caffeine: “Probably the most fascinating research I’ve seen on the function of vitamin within the remedy of complications (Hering-Hanit and Gadoth, 2003) was revealed in Cephalalgia, the premier headache journal. Over a 5-year interval, docs at a neurology clinic in Israel handled 36 kids and adolescents (common age 9) with extreme day by day or near-daily complications who drank a mean of 11 quarts of cola drinks per week,” says Redwood. “On the finish of a gradual withdrawal interval (as a result of too speedy a withdrawal can set off even worse complications), 33 of those 36 younger folks had been headache-free, a very gorgeous outcome. Practically all cola drinks include substantial quantities of caffeine (Chou and Bell, 2007).”
Observe: 11 quarts of cola per week is excessive, and the common particular person does not devour this a lot caffeine. Average caffeine consumption remains to be OK, in line with Amelia Ti, a registered dietitian and diabetes educator in New York Metropolis who can be a part of CNET’s medical evaluation board.
Nonetheless, with regards to caffeine, Church notes, “Caffeine, used strategically, can improve the absorption of ache relievers and constrict dilated blood vessels within the mind, which can ease migraine ache. That is why many over-the-counter headache medicines embrace it. Research have proven that 40–100 mg of caffeine (the quantity in a small cup of espresso or sturdy tea) can scale back migraine or pressure headache ache. However, persistent overuse can result in rebound complications, so moderation is vital.”
Added sugars and extremely processed meals: “Analysis has proven that individuals following a ‘Western’ weight-reduction plan, which incorporates substantial quantities of added sugars and different extremely processed meals, are at higher than common danger for growing migraines, whereas the chance is considerably decrease than common for these following a more healthy weight-reduction plan,” states Redwood. obtain (1)
Dr. Joseph Mercola, a board-certified household doctor and creator of Your Information to Mobile Well being, provides that along with incorporating meals wealthy in particular vitamins like magnesium and B nutritional vitamins, you may wish to remove triggers like processed meals that include nitrates, MSG, added sugars or yeast.
