Migraine diet – what to eat when you have a headache?

Migraine – what is it?

Migraine is a chronic and often very troublesome neurological disease characterized by paroxysmal, severe headaches that may be accompanied by nausea, vomiting, and even hypersensitivity to light and sound. Although the causes of migraines are not fully understood, diet can play an important role in managing the condition.

Migraine diet – rules

A migraine diet should be properly balanced and eliminate products that may trigger or worsen migraine. Here are some rules to consider:

Avoid potential migraine triggers

There are many potential migraine triggers that vary from person to person. These may include products such as coffee, alcohol, chocolate, blue cheese, preservatives, artificial colors and flavors. It is important to keep a food diary and track which foods may worsen migraine symptoms and eliminate them from your diet.

Eat regular meals

Maintaining regular meal times is unparalleled in effectiveness. Spiking blood sugar levels can trigger migraines in many people. Therefore, it is important to eat regularly and avoid long breaks between meals.

Drink a lot of water

Dehydration may be a risk factor for migraine. Try to drink enough water every day to maintain proper hydration levels.

Products indicated and contraindicated in the diet for people with migraine

A migraine diet should be rich in products that can help reduce the risk of migraine and alleviate its symptoms. Here is a list of products worth including in your diet:

Products with high magnesium content

Magnesium is a mineral that may help relieve migraine pain. Products rich in magnesium include nuts, seeds, dark chocolate, spinach, bananas.

Vegetables and fruits

Vegetables and fruits are sources of many vitamins and minerals that can help control migraines. Especially those that are high in vitamin B2 (riboflavin) may be beneficial. Examples are broccoli, spinach, avocado, oranges.

Fish rich in omega-3

Omega-3 fatty acids have anti-inflammatory properties and may help relieve migraine pain. It is worth including fish such as salmon, mackerel and sardines in your diet.

Migraine diet – recipes

Here are some recipes that can help you prepare tasty and healthy meals for migraine sufferers:

Avocado and egg salad

Ingredients:

• 1 avocado
• 2 hard-boiled eggs
• A few spinach leaves
• olive oil
• Lemon juice
• Salt and pepper to taste

A method of preparing:

1. Cut the avocado and eggs into pieces.
2. Place spinach leaves, avocado and eggs on a plate.
3. Drizzle with olive oil and lemon juice.
4. Salt and pepper to taste.

Salmon soup

Ingredients:

• Salmon fillet
• Carrot
• See
• Potatoes
• Vegetable broth
• Dill

A method of preparing:

1. Cut the vegetables into cubes.
2. Cook the salmon fillet in the broth.
3. Add chopped vegetables and cook until soft.
4. After cooking, sprinkle with dill.

Your suggestions

Each person with migraine may react differently to different products and diets. Therefore, it is worth keeping a food diary and tracking which products trigger migraines and which alleviate them. Consulting a doctor or dietitian can also help you tailor your diet to your individual needs.

Recommended articles

If you are interested in the topic of migraine diet, we recommend that you read other articles on this topic, which contain additional information and tips on healthy eating in case of migraine.

In summary, diet can have a significant impact on migraine management. Eliminating potential migraine triggers and adding the right foods to your diet can help reduce the frequency and severity of headache attacks. It is worth experimenting and adapting the diet to your needs, as well as consulting a doctor or dietician to obtain individual support and advice.