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If you’ve ever had a migraine, you know how debilitating it can be. You would do anything to stop one or get rid of it when it hits. Migraines aren’t just headaches. The Mayo Clinic classifies migraines as a type of severe headache that lasts longer than an average headache, leaves the head throbbing or throbbing, and can often be accompanied by nausea and extreme sensitivity to light and to sound.
The American Migraine Foundation states that more than 36 million Americans suffer from migraines, many of whom suffer chronically. If you are one of them, your migraines can be debilitating.
While there is no known cure for migraines, new research has shown that simple dietary changes of adding certain foods and avoiding others can help prevent or lessen the worst symptoms of migraine.
Causes of migraines
It’s not fully understood why migraines start, but researchers believe they are caused by a combination of genetics and environment. The Mayo Clinic reports that there are many triggers that can make a migraine appear out of nowhere. They are:
- Hormonal changes: When estrogen fluctuates due to pregnancy, birth control, menopause, or menstruation, it seems to trigger headaches.
- Some drinks: This includes alcohol and drinks containing caffeine, such as coffee.
- Stress: When you are dealing with extreme or chronic stress, you probably feel a lot of muscle tension, which is a potential cause of migraine.
- Sensory stimulation: Bright lights, loud sounds, or strong smells can trigger an adverse reaction and lead to migraines in some people.
- Changes in sleep: Too little or even too much sleep can lead to migraines.
- Weather changes: Sudden drops in temperature or barometric pressure can cause migraines.
In terms of genetics, if your parents had migraines at your age, then your chances of having them are great. The American Migraine Foundation states that if either parent suffers from migraines, you have a 50% chance of having them. If both parents have migraines, this percentage rises to 75%.
Foods that help relieve migraines
The 2021 randomized controlled trial published in the British Medical Journal (BMJ) found that diets high in fatty fish helped migraine sufferers reduce the intensity of pain they endured, while also reducing the number of monthly migraines.
The study involved 182 adults with frequent migraines, with an average of more than 16 headache days per month and more than 5 migraine hours per headache day. They were divided into groups and received 1 of 3 diets for 16 weeks:
- High levels of oils from fatty fish (richer in omega-3 fatty acids) and lowered linoleic acid (omega-6 fatty acids)
- High levels of fatty fish and high linoleic acid
- Large amounts of linoleic acid and low levels of fish
Participants in the oily fish group had 30 to 40% less headaches hours per day, severe headache hours per day and overall headache days per month compared to the group with low levels of high fatty fish / linoleic acid. The participants’ blood samples also indicated lower levels of pain-related lipids. Overall, replacing your diet with a generally higher intake of omega-3 fatty acids and lower amounts of omega-6 fatty acids could be the answer to a decrease in pain and the number of migraines.
“This research found intriguing evidence that dietary changes have the potential to improve a very debilitating chronic pain condition such as a migraine without the associated drawbacks of often prescribed medications,” commented Luigi Ferrucci, MD, Ph.D., in an interview.
In the same interview, Chris Ramsden, a clinical researcher in the National Institute on Aging’s research programs, said that “dietary changes could provide some relief to the millions of Americans who suffer from migraines. This is further evidence that the foods we eat can influence pain pathways.
Plant-based foods for migraine
While the study focused on adding omega-3s from fish sources, there are many plant-based sources that will likely reap the same reward. It is important to note that there are 3 main omega-3 fatty acids called alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Currently, ALA is the only omega-3 that has established recommended amounts. The National Institute of Health states that men should aim to consume around 1.6 grams per day while women should consume 1.1 grams.
The best foods to relieve migraines:
- chia seeds: According to the USDA, chia seeds contain about 18 grams of omega-3 per 100 grams of 3.5 ounces.
- Seaweed oil: This oil is one of the ways that supplement manufacturers provide omega-3 to those on a vegan diet. While the omega-3 content can vary, supplements typically provide around 400-500 mg of DHA and EPA.
- Nuts: If your favorite on-the-go snack is a handful of nuts, then go for nuts. These are the only nuts that provide ALA at 2.5 grams per 1 ounce serving.
- Flax seed: According to a 2010 study, 1 tablespoon of flax seeds will give you 2.3 grams of ALA.
Foods to avoid to prevent migraines
Research on foods that can make migraines worse has found that preservatives and additives can trigger migraines in some people, so avoid processed foods or MSG added to foods. Another body of research has shown that foods that constrict blood vessels can make headaches worse, and some cheeses are known to do so.
Radiologists who studied this concluded: “Cheeses related to migraines are certain aged or fermented varieties rich in tyramine. Tyramine is a protein byproduct and contributes to migraines because it causes narrowing of blood vessels. shrink, blood pressure rises and causes headaches and migraines. “
Cheeses “known to cause migraines include cheddar, swiss, muenster, blue cheese, English stilton, gorgonzola, feta and brie.”
Bottom Line: Eat Seaweed Oil, Chia Seeds, Flax Seeds, and Nuts to Help Migraines
Suffering from migraines can be debilitating and affect your day-to-day life. Unfortunately, there is no cure, but it can be avoided by adding foods rich in omega-3s to your day. This can be done by simply adding a vegan omega-3 supplement or by looking for food sources that are high in ALA such as nuts, chia, and flax seeds.
For more research-based health content, check out BeetArticles on health and nutrition.
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