Migraine attacks can be initiated by specific dietary choices, with common culprits being chocolate, caffeine, and red wine. The Migraine Research Foundation notes that food-related triggers may only pose a threat when accompanied by additional factors, making each individual’s triggers unique and challenging to pinpoint. While there is no one-size-fits-all trigger for migraines, certain foods and drinks have been identified as potential contributors to migraines for some individuals.
1.Caffeine
Consuming excessive caffeine or encountering the jolts of caffeine withdrawal can prove troublesome, leading to migraines or headaches for some individuals. However, the American Migraine Foundation highlights that, interestingly, a moderate intake of caffeine can sometimes thwart the onset of migraine attacks and even provide relief from headaches when used sparingly. Common sources of caffeine include coffee, tea, and chocolate. For a caffeine-free morning energy boost, consider a banana, almond, and spinach smoothie—a concoction brimming with invigorating nutrients.
2,Artificial Sweeteners
Found abundantly in processed foods, artificial sweeteners serve as sugar substitutes designed to sweeten food and beverages without the calories. However, these synthetic sweeteners, especially aspartame, have been noted to provoke migraine attacks for some individuals. To circumvent these artificial triggers, opt for a naturally sweetened treat like a protein berry shake, which delivers sweetness without the artificial additions.
3,Alcohol
Alcohol ranks highly as a suspected migraine trigger. A 2018 study cited that over a third of migraine sufferers acknowledged alcohol as a frequent instigator of their episodes. Within that demographic, a whopping 77% identified red wine as a particular provocateur. While the exact mechanism of alcohol-induced migraines remains somewhat elusive, prevailing thoughts point to compounds such as histamine and tyramine found in alcoholic beverages. In place of alcohol, a refreshing option is a blueberry lime mint fizz—a spirited, hydrating beverage sans the migraine concern.
4.Chocolate
Chocolate is often implicated as a migraine trigger, with up to a third of individuals reporting it as a cause in a 2020 research review. The compounds caffeine and beta-phenylethylamine found in chocolate may be the culprits for some. To avoid this potential trigger, try indulging in a homemade berry-cherry parfait instead.
5.MSG
MSG, a common food additive, is a sodium salt of the naturally occurring amino acid, glutamic acid. While recognized as generally safe for consumption, certain studies have suggested a connection between MSG and migraine episodes, though the scientific evidence remains inconclusive. For those who prefer to steer clear of MSG, a delightful alternative could be preparing a sumptuous meal of salmon with an apple-walnut crust accompanied by roasted broccolini.
6.Cured meats
Cured meats such as deli slices, ham, hot dogs, and sausages contain preservatives known as nitrates, which are responsible for maintaining their flavor and color. These additives can release nitric oxide into the bloodstream, potentially leading to the dilation of cerebral blood vessels. Some research indicates that nitric oxide may play a role in triggering migraine attacks.
7.Aged Cheeses
Aged cheeses are rich in a compound known as tyramine, produced when bacteria degrade proteins in the cheese. As cheese matures, its tyramine concentration increases, which has been linked to headaches and migraine episodes. Cheeses renowned for their high tyramine levels include feta, blue cheese, and Parmesan. However, if you prefer to avoid cheese in your snack, there are plenty of other delicious options available.
8.Fermented Foods
Similar to aged cheeses, fermented foods boast substantial tyramine content, attributed to the bacterial processes they undergo. These gastronomic delights—ranging from fermented pickles to the effervescent kombucha, which may contain traces of alcohol, to savory condiments like soy sauce and the traditional sauerkraut—are savored worldwide. It’s worth noting for enthusiasts that tyramine sensitivity varies among individuals.
9.Frozen Foods
The consumption of chilled edibles can prompt headaches for some, although there’s a scarcity of research specifically correlating frozen foods with migraines. It may be beneficial for those susceptible to cold-triggered headaches to consume frozen items with caution and awareness of their body’s response.
Managing Migraine
The approach to managing migraines often includes a blend of prescribed medications, over-the-counter remedies, and complementary therapies.
For sporadic migraine attacks or headaches, over-the-counter medication such as Excedrin Migraine can provide pain relief. For more severe pain, healthcare providers might prescribe triptans, specific drugs aimed at mitigating pain.
Individuals plagued by frequent migraine attacks might be advised by their doctor to take preventative medications. These could range from beta-blockers that not only help reduce blood pressure but also minimize the frequency of migraine episodes, to antidepressants, which might be effective in forestalling migraine symptoms, even for those without clinical depression.
Additionally, there’s accumulating proof that alternative treatments could be beneficial for migraine management. These might entail massage therapy, potentially decreasing the rate of migraine recurrence, biofeedback techniques that empower patients to identify and manage physiological stress indicators such as muscle tension, vitamin B2 (riboflavin) supplementation which has been found to lessen the likelihood of migraines, and magnesium supplements, especially for those exhibiting a deficiency.