Migraines and Nutrition
Migraines are a debilitating condition that affects nearly 12% of the US population and is generally more common in females. Although migraines are considered a genetic disorder, lifestyle can play a large role in reducing frequency and symptom severity. Diet, stress, and exercise are some of the main adjustable factors in migraine management. Take a deeper dive into the diet side of lifestyle modification!
Caffeine:
Although caffeine can sometimes be a part of the solution for migraine treatment, it can also be part of the cause if overused. The daily recommendation is to keep caffeine intake under 400mg daily with each serving under 200mg. However, for those suffering migraines using over 100mg of caffeine daily (about the amount in 8oz of coffee) can increase the risk of daily headaches.
Recommendations: limit caffeine to 1-2 drinks daily, limit medications with caffeine to 1-2 days per week, slowly decrease caffeine intake by 25% each week to decrease withdrawal.
Diet:
Hunger can be a cause of headaches and migraines, going a long time between meals could be a trigger for migraines and the drop in blood sugar can actually make symptoms worse. Elimination diets were previously thought helpful in migraine management, however the heavily restricted and rigid diets were not found to be clinically helpful and promoted more blood sugar drops, potentially worsening symptoms.
Recommendations: have small, frequent meals and try to keep to a regular daily schedule as much as possible.
There are some common foods that have been linked to migraines as triggers, however new research is finding that these foods are often a craving in the prodrome phase of a migraine attack that is already on-coming, not necessarily the cause of the migraine itself. These linked foods include alcohol, chocolate, aged cheese, cured meats, smoked fish, yeast extract, food preservatives containing nitrates and nitrites, artificial sweeteners, and MSG (monosodium glutamate).
Recommendations: follow the dietary guidelines for Americans as best as possible, a healthy and balanced diet full of whole, unprocessed foods seems to be the best dietary change for migraines. Keep a food diary along side your migraine tracking to link any potential triggers or pre-migraine cravings to help with treatment and prevention.
Supplements:
Any supplements should be discussed with your doctor prior to starting. Supplements can take 2-3 months of consistent use to show benefits. The below supplements and dosing are intended for adults.
Riboflavin (B2): a vitamin that helps with metabolism of carbohydrates, protein, and fats into energy. Side effects are generally limited, the biggest being bright yellow urine. Recommended dose is 400mg daily.
Food sources include: liver, kidney, eggs, milk, beef, chicken, spinach, almonds, peas, beans, whole grains, yeast.
Coenzyme Q10 (CoQ10): an antioxidant that helps with basic cell functions. Recommended dose 100mg 3 times per day and side effects are generally rare.
Food sources include: oily fish (salmon, herring, sardines), liver, kidney, pistachios, sesame seeds, whole grains, soy beans.
Magnesium: involved in many body functions to include binding specific receptors in the brain related to migraine. Migraines that involve auras can be related to low magnesium levels. Recommended dose 450-600mg daily.
Food sources include: banana, avocado, black beans, pumpkin seeds, whole grains, dark chocolate, spinach, soy beans, almonds, yogurt, oily fish.
Overall, a diet that is rich in whole, unprocessed foods can help eliminate potential migraine triggers as well as increase the dietary intake of foods rich in key vitamins related to migraines. Remember to use food as your energy source and start the day with a good breakfast, eating small meals more frequently. This can help keep your energy up and reduce the need for additional caffeine!
Resources:
Sun-Edelstein C and Mauskop A. Foods and supplements in the management of migraine headaches. Clin J Pain 2009; 25: 446-452.
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