15% of French people* suffer from migraine, twice as many women as men. It can have a significant impact on the daily lives of people who suffer from it, sometimes preventing them from working, socializing or going about their usual activities. Some people may have occasional migraines, while others may suffer from them chronically. Here is a list of foods to favor or avoid to calm migraine attacks.
*Source: Inserm 2020
1. Caffeine, to be dosed well
Excessive consumption of coffee, i.e. more than 5 cups a day, is known to promote the occurrence of migraines. Conversely, there are also so-called withdrawal crises among regular consumers who suddenly stop drinking it, on weekends or during holidays, for example. And we know that caffeine has some effectiveness against headaches, moreover it is sometimes associated with analgesics in migraine medications. In practice, therefore, it is advised migraine sufferers to drink coffee in moderation and with regularity (do not exceed 24 hours between morning coffee intakes for example). Not to mention that caffeine is also present in some sodas and energy drinks.
2. Omega 3, precious allies
These essential fatty acids have well-known anti-inflammatory properties. Besides, a plate rich in omega 3 is strongly recommended for the prevention of cardiovascular disease and cancer. They could also have a positive influence on the severity of migraine attacks. All the more so if it is associated with a drop in omega 6 intake, fatty acids which are rather pro-inflammatory. Concretely, we boost our diet with oily fish (sardines, mackerel, salmon…), certain oils (flax, rapeseed, walnuts, etc.) and seeds (flax, chia, hemp…) and we choose eggs and dairy products bearing the mention “Bleu Blanc Cœur” which means that the animals have been fed with plants rich in omega 3.
3. Vitamin B12, not to be forgotten
It would help relieve migraine pain and reduce the frequency of seizures according to some studies. It is mainly found in meats, fish, seafood, eggs and dairy products. Research works consider a contribution via a daily food supplementation, but for the moment it is not advised by any official recommendation in the management of the migraine. Before taking food supplements, it is better to talk to your doctor.
4. Green vegetables, without moderation
Last December, the British Medical Journal Case Reports reported the case of an American suffering from severe attacks of migraines, resistant to any treatment, and who saw these almost disappear by following the LIFE diet (for Low Inflammatory Foods Everyday). He started eating 150g of dark green leafy vegetables every day and drinking a big green smoothie while drastically reducing his intake of starchy foods and animal protein. Two months were enough for him to no longer suffer and even do without medication. If more complete scientific studies are expected to confirm this “green effect”, no risk in eating chard, spinach, cabbage more often, or simply green salad at each meal!
5. Aromatic, beneficial plants
Feverfew, rosemary, mint… A few scattered studies suggest that they could reduce migraine pain. We can consume them fresh, in a dish, or opt for infusions. Be careful, however, because they smell strong and we know that strong odors can be crisis triggers for some people. Neurologists do not recommend consuming them in the form of dietary supplements.
6. Ginger, to try
This root is known for its anti-nausea and anti-inflammatory properties. It can be eaten fresh or powdered, as a spice in a dish, as an infusion or even in strips in a fruit salad, for example. In Brazil, a study carried out on around sixty people and published in 2019 in Cephalgia, showed that ginger was as effective as triptans in relieving migraine pain, while having fewer side effects. If you like its special taste, it’s worth a try!
7. Chocolate, yes and no!
It has long been singled out as a migraine trigger. But if we look at the scientific studies more closely, it is much less clear… It is therefore up to each migraine patient, thanks in particular to the keeping of a logbook, to determine their own sensitivity. And also to remember that in a chocolate bar, there are other ingredients than cocoa: some like sugar can be harmful, but other nutrients like magnesium have rather a protective effect. Not to mention that the craving for chocolate is in some people a harbinger of migraine, as if the crisis began even before the pain. Be careful not to kill the messenger!
Avoid glutamate
Headaches after a wok of Chinese noodles or a lacquered duck? It could well be the “chinese restaurant syndrome”, described for more than fifty years. In question, sodium glutamate which is very often used in the composition of Asian cuisine as a whole: it is particularly present in large quantities in soy sauce. But the food industry is also very fond of it and use it as a flavor enhancer under the code names E620 to E625. Some migraine sufferers would do well to track them down in the list of ingredients of prepared meals they buy at the supermarket, but also in charcuterie, industrial soups, surimi, dehydrated broths…
Watch out for alcohol!
Alcohol consumption increases the risk of migraine for a variety of reasons. First of all, it leads to dehydration which promotes any type of headache. The sulphites contained in certain wines can also be triggering factors. Each migraine sufferer reacts differently, some will have an attack after drinking white wine, others only with strong alcohols. Not to mention the effects of fatigue or a hearty meal that are superimposed.
Other migraine triggers
- The stress
- Lack of sleep
- physical exertion
- strong emotions
- The light
- Strong smells
Keep a diary to identify triggers
This is part of the official migraine management recommendations. It is a question of noting during several months the occurrence of each crisis, its duration and severity, accompanying symptoms, taking medication, but also all the significant events such as what we eat and drink, the quality of sleep, the level of stress… This allows, with the help of a doctor, to determine the severity of the attacks, the effectiveness of the treatments but also the possible triggering factors.
Read also :
⋙ Migraines: a study reveals the foods to adopt to end the crises
⋙ Migraine, headaches: the best natural remedies for headaches
⋙ Recurrent migraines: Michel Cymes reveals a simple habit to relieve them