Symptoms and triggers

Migraine is accompanied by throbbing pain localized on one side of the head, which lasts from 4 hours to up to 72 hours. The episodes of pain are often preceded by a so-called aura, which is a state of increased susceptibility to noises, smells, light, short-term visual impairment, and a strange taste in the mouth, e.g., metal or blood, which is accompanied by nausea and vomiting. The usual triggering factors include stress, intake of hormonal drugs, ovulation, weather changes, air travel, fasting, and certain foods.

Foods as a trigger: which ones to avoid

Those who suffer from migraines should control their diet since certain foods can decrease the episodes of migraine attacks, while others can provoke them.

It is necessary to exclude the foods below:

• Nitrate: can be found in vegetables and fruits. Nitrate content is highest in a green salad, dill, parsley, green onions, red and white radishes, beets, cabbage, zucchini, potatoes, carrots, cucumbers, tomatoes, watermelons, melons, apples, peaches, eggplant, bananas, and grapes.
• Histamine: is found in seafood, chocolate, spinach, kiwi, bananas, strawberries, pears, pineapples, and yeast-containing foods.
• Tyramine: dried and processed meats, soy sauce, sauerkraut, aged cheese, chocolate, garlic, nuts, legumes, beer, too ripe avocados, and bananas.
• Monosodium glutamate: is a food additive used during the production of canned foods, crackers, chips, and processed foods.
• Phenylethylamine: can be found in wine, citrus fruits.
• Aspartame: a sweetener that can be found in bakery, yogurts, and beverages.
• Caffeine: in coffee, tea (although caffeine can both provoke pain and reduce it).
• Sodium nitrite: in sausages and other processed meat products.

Individuals suffering from migraines should observe for themselves which products trigger episodes of migraine attacks and avoid such foods. The list of triggers can change over a lifetime.

Important rules

Regular eating and avoiding fasting are essential as hunger can provoke a headache.

Cold drinks should be avoided in a hot climate as temperature fluctuations can provoke a migraine. Additionally, it is vital to drink enough water to avoid dehydration.

The diet should include products rich in calcium, magnesium, vitamins of B group, Omega-3, fiber, and vegetable fats:

• Vitamin B2: salmon, sardines, lentils, mushrooms
• Vitamin B6: baked potatoes, asparagus, bran, and whole grains foods, sunflower seeds
• Magnesium: rice, nuts, edible chestnuts
• Omega-3: sea fish
• Vegetable fats: olive, linseed, soybean oils
• Ginger, which is a natural analgesic

What can help

Migraines can and should be treated. Untreated migraine with frequent attacks affects the quality of life. If you experience migraines, it is recommended to visit a neurologist as a first step.

23 March 2021