06 September,2024 11:40 AM IST | Mumbai | Maitrai Agarwal
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Migraines are a debilitating neurological condition characterised by acute headaches, often accompanied by nausea and heightened sensitivity to light and sound. While the exact cause of migraines remains unknown, research has shown that diet plays a crucial role in managing and potentially preventing migraines. By addressing nutritional deficiencies, identifying and avoiding trigger foods, and incorporating beneficial nutrients, individuals can find relief from this complex condition. In addition, maintaining proper hydration, eating balanced meals, and getting sufficient sleep are vital components of a migraine prevention strategy. As we observe National Nutrition Week, clinical nutrition consultant Neha Sahaya, and culinary nutrition and holistic wellness coach Eshanka Wahi delve into various aspects of nutrition and suggest dietary strategies that can empower individuals to manage their migraines effectively and enhance their overall well-being.
While the exact cause of migraines is multifactorial, certain nutritional deficiencies have been associated with an increased risk or frequency of migraines. Addressing these deficiencies can be an important part of managing migraine symptoms. Wahi shares five common nutritional deficiencies, and how to address them through diet and supplements.
1. Magnesium
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Role: Magnesium is crucial for nerve function and has a relaxing effect on blood vessels, which can help prevent migraines.
Deficiency: Studies have shown that people with migraines often have lower levels of magnesium.
Addressing through diet: Increase intake of magnesium-rich foods such as leafy greens (spinach, kale), nuts and seeds (almonds, sunflower seeds), legumes, whole grains, and avocados.
Supplementation: Magnesium supplements, especially in the form of magnesium oxide or magnesium citrate, can be beneficial. A typical dose is 400-600 mg per day, but it's important to consult a healthcare provider before starting supplementation.
2. Vitamin B2 (Riboflavin)
Role: Riboflavin is involved in energy production in cells and has been shown to reduce the frequency of migraines.
Deficiency: Low levels of riboflavin have been linked to an increased risk of migraines.
Addressing through diet: Include riboflavin-rich foods like eggs, lean meats, dairy products, nuts, and green vegetables.
Supplementation: Riboflavin supplementation at 400 mg per day has been found effective in reducing migraine frequency.
3. Vitamin D
Role: Vitamin D has anti-inflammatory properties and supports overall neurological health.
Deficiency: Vitamin D deficiency has been linked to chronic pain conditions, including migraines.
Addressing through diet: Consume foods rich in vitamin D like fatty fish (salmon, mackerel), fortified foods (milk, orange juice), and eggs. Sunlight exposure is also a natural source.
Supplementation: Vitamin D3 supplements can be considered, especially in individuals with low sun exposure. A healthcare provider should determine the appropriate dosage based on blood levels.
4. Coenzyme Q10 (CoQ10)
Role: CoQ10 is involved in mitochondrial energy production and has been shown to reduce migraine frequency.
Deficiency: Some individuals with migraines may have lower levels of CoQ10.
Addressing through diet: Include CoQ10-rich foods like organ meats (heart, liver), fatty fish, and whole grains.
Supplementation: CoQ10 supplements (100-300 mg per day) may be beneficial for migraine prevention.
5. Omega-3 Fatty Acids
Role: Omega-3s have anti-inflammatory properties that may help reduce the severity of migraines.
Deficiency: A low intake of omega-3s relative to omega-6 fatty acids may be associated with an increased risk of migraines.
Addressing through diet: Increase intake of omega-3-rich foods like fatty fish (salmon, sardines), flaxseeds, chia seeds, and walnuts.
Supplementation: Fish oil supplements containing EPA and DHA can be considered.
Please note that as with all supplements, it is essential to consult a healthcare provider to determine the right type and dosage.
Understanding personal dietary triggers is one of the primary steps in managing migraines. "Certain foods and ingredients are commonly associated with triggering migraine attacks, these include aged cheeses, alcohol (particularly red wine), chocolate, cured meats, food preservatives such as nitrates, nitrites, monosodium glutamate (MSG), artificial sweeteners like aspartame, and smoked fish. Each of these triggers can affect people differently; for instance, while some might find chocolate to be a significant trigger, others might not," explains Sahaya.
To identify personal triggers, she suggests keeping a detailed food diary which can prove to be incredibly helpful. "Recording everything you eat and noting any migraine symptoms that follow can reveal patterns and potential triggers. Once these potential triggers are identified, it is advisable to eliminate them from the diet for a period of 1 to 2 weeks. Gradually reintroducing each food item, one at a time, can help confirm whether they are indeed associated with migraine attacks. This methodical approach allows individuals to understand their bodies better and tailor their diets to avoid specific triggers," explains the nutrition expert.
Adopting certain dietary patterns can also help in managing migraines. Sahaya suggests, "The Dietary Approaches to Stop Hypertension (DASH) diet, originally developed to lower blood pressure, promotes whole grains, fruits, vegetables, lean proteins, and low-fat dairy products. This diet is rich in essential nutrients such as magnesium, calcium, and potassium, which may help prevent migraines. By emphasising whole, unprocessed foods and reducing the intake of high-sodium and high-fat foods, the DASH diet supports overall health and can reduce migraine triggers associated with poor diet."
Dehydration is a common migraine trigger, tells us Sahaya as she emphasises the importance of staying well-hydrated throughout the day. "Drinking plenty of water and consuming water-rich foods like fruits and vegetables can help in preventing migraine episodes. It is especially important to hydrate before, during, and after physical activity, as dehydration from exercise can also trigger migraines," she adds.
Skipping meals or fasting can lead to a drop in blood sugar, potentially triggering a migraine, cautions Sahaya. She recommends eating regular, and balanced meals to help stabilise blood sugar levels, which is crucial for those who experience migraines. "Including a source of protein, healthy fats, and complex carbohydrates in each meal can provide sustained energy and prevent blood sugar spikes and crashes," she concludes.
In addition to dietary changes, certain lifestyle factors such as stress, sleep, and exercise can also play a significant role in migraine prevention. Below, Wahi delves into the impact of these lifestyle factors, and how you can leverage diet as a strategic tool to manage migraine.
1. Stress
Impact: Stress is a common trigger for migraines. Chronic stress can deplete essential nutrients like magnesium and B vitamins, which are important for nerve function and energy production.
Dietary interaction: A diet rich in magnesium, B vitamins, and omega-3 fatty acids can help mitigate the effects of stress. Omega-3s, for instance, have anti-inflammatory properties that can reduce stress-related inflammation.
Management: Incorporating stress-relief practices like mindfulness, yoga, or meditation along with a balanced diet can help in reducing migraine frequency.
2. Sleep
Impact: Poor sleep or irregular sleep patterns can trigger migraines. Sleep disturbances can affect hormone levels, increase inflammation, and lead to nutrient imbalances.
Dietary Interaction: Certain foods and nutrients can support better sleep. For example, magnesium-rich foods like leafy greens and seeds can promote relaxation and improve sleep quality. Avoiding caffeine and sugar, especially close to bedtime, can also prevent sleep disturbances.
Management: A consistent sleep schedule, coupled with a diet that supports relaxation and sleep, can be effective in managing migraines.
3. Exercise
Impact: Regular physical activity can help reduce the frequency and intensity of migraines by improving circulation, reducing stress, and balancing neurotransmitter levels. However, intense exercise or dehydration can sometimes trigger migraines.
Dietary interaction: Staying hydrated and consuming a balanced diet that supports energy levels is crucial. Electrolytes, such as potassium and magnesium, are important for preventing exercise-induced migraines.
Management: Engaging in regular, moderate exercise and ensuring proper hydration and nutrition can help in the overall management of migraines.
If you struggle with irregular sleep patterns, it may contribute to various health issues, including migraines. Wahi lists five simple recommendations to help individuals with irregular sleep patterns manage their migraines:
1. Maintain regular meal times
Irregular eating patterns can disrupt blood sugar levels, leading to migraines. Try to eat at regular intervals, even if your sleep schedule is irregular. This helps stabilise blood sugar levels and prevent hunger-related migraines.
2. Choose nutrient-dense snacks
Nutrient-dense snacks can provide sustained energy and prevent migraines. Opt for snacks rich in protein and healthy fats, such as nuts, seeds, yogurt, or hard-boiled eggs. These can help maintain energy levels during long shifts.
3. Focus on sleep-promoting nutrients
Nutrients like magnesium and tryptophan can support better sleep, even if your schedule is irregular. Include foods like bananas, almonds, and turkey, which are rich in these nutrients. Herbal teas like chamomile can also help promote relaxation and sleep.
4. Avoid stimulants before sleep
Caffeine and sugar can disrupt sleep, leading to migraines. Limit intake of caffeinated beverages and sugary foods before sleep. Instead, choose calming beverages like herbal tea.
5. Stay hydrated
Dehydration can be exacerbated by irregular sleep patterns and night shifts, increasing migraine risk. Drink water consistently throughout your shift, and consider electrolyte-rich beverages if you're particularly active or sweating a lot.
While supplements can provide additional support for migraine management, combining them with prescription migraine medications can have potential risks, warns Sahaya. "These risks primarily stem from possible interactions between the active ingredients in medications and supplements. For example, taking magnesium supplements in conjunction with certain medications can increase the risk of side effects such as diarrhoea or gastrointestinal discomfort. It is crucial to consult a healthcare provider before combining supplements with medications to avoid adverse interactions and ensure safe and effective migraine management," she explains.
