Whether it’s a troublesome tension headache or a debilitating migraine, it’s good to have an all-natural toolkit on hand when the pain hits you. Fortunately, all it takes is a quick trip to the grocery store to stock up on some everyday foods.
Choose spices like ginger, fruit like pineapple and cherries, or even some coffee or tea. Eating foods rich in magnesium and vitamins B2 and B3 (like nuts and green leafy vegetables) can also help your cause. And, of course, don’t forget to drink plenty of water!
Migraine and headache medication can bring plenty of unwanted side effects. Fortunately, some natural remedies found right in your kitchen can help ease that head pain, reducing both the intensity and frequency of headaches. Here’s a roundup of the best that nature has to offer!
Foods For Headache Relief
Some types of food can treat a headache or even prevent one. This is especially the case when a headache or migraine is due to a deficiency of certain nutrients.
1. Foods Rich In Magnesium
According to some estimates, as many as half of all migraine sufferers may have a deficiency of magnesium. Getting enough magnesium can help you prevent headaches and migraines.
What to eat: Foods rich in magnesium include legumes, beans, whole grains, pumpkin seeds, almonds, pine nuts, walnuts, brazil nuts, and green leafy vegetables.
2. Foods Rich In Vitamin B2
Riboflavin (vitamin B2) improves brain mitochondrial function, which in turn is thought to play a role in migraine prevention. Your best option is to consume foods that are rich in this vitamin.
What to eat: Eggs, milk, nuts, green vegetables, meat, and enriched flour are good dietary sources of vitamin B2.
3. Foods Rich In Vitamin B3
Niacin (vitamin B3) is needed by the body to boost circulation and suppress inflammation. You probably well know that these issues play a role in migraines. Niacin (vitamin B3) has even been known to help relieve tension headaches as well as migraines.
What to eat: Organ meat like liver and kidney, as well as fish like salmon, tuna, and swordfish, are all rich in vitamin B3. You can also find the vitamin in beets, sunflower seeds, peanuts, brewer’s yeast, and fortified bread and cereal.
4. Water
According to the National Headache Foundation, mild to moderate dehydration can cause headaches and even migraines. This can even cause irritability as well as making it hard to concentrate. Replacing lost fluid as well as electrolytes can alleviate the problem.
What to have: Besides plain water, you can also ensure adequate fluid intake by consuming vegetables and fruit that contain a lot of liquid – like cucumbers, watermelon, celery, green leafy vegetables, and citrus fruits – or by enjoying a freshly made juice.
5. Fatty Fish
Migraines are an inflammatory disease and the anti-inflammatory omega-3 fatty acids in fatty fish can help. Some studies have found that consuming fish oil daily helps reduce both the frequency and the severity of migraine as quickly as within 6 weeks of starting to take this supplement.
What to eat: Trout, salmon, herring, and mackerel have good amounts of omega-3 fatty acids.
6. Caffeine
As we’ve discussed before, caffeine is a double-edged sword: Some people find it triggers migraines, while others find it relieves them. Caffeine is a vasoconstrictor, which means it can help narrow your blood vessels, easing the pain caused by the enlarging of blood vessels during a headache. But since this varies from person to person, you will need to see how you react to it.
What to have: Coffee and tea, of course. Just be sure to balance your caffeine intake with adequate amounts of water to avoid a dehydration headache.
7. Cherries
Cherries can also help treat a headache naturally. They are rich in antioxidants, which have anti-inflammatory effects that can ease the symptoms of a headache.
What to have: Eat cherries as a snack on their own or toss some into a healthy dessert. You could also stew cherries to top on your oatmeal or yogurt.
8. Pineapple
Pineapple contains a pain-fighting enzyme called bromelain which can definitely be beneficial in helping with headaches. Its anti-inflammatory properties can also ease the inflammation associated with headaches and migraines. (Note: Pineapple may also be a trigger for migraines in some people. So you’ll need to see how it works for you.)
What to have: Eat some freshly cut pineapple as a snack or add it to a salad. It’s a great addition to a smoothie or you can simply grill some for a delicious side dish.
9. Ginger
(One of my favorites) Ginger has broad anti-inflammatory properties that help with migraine relief. It also eases nausea and vomiting, which, as I am sure you well know, is very often a side effect of migraine)
It is worth mentioning here that in one study, patients who experienced acute migraines saw the severity of headaches decrease significantly within 2 hours of taking ginger powder.
What to have: You can easily incorporate ginger fresh ginger or even ginger powder into your cooking. Just add a teaspoon here and a pinch there. You can also add it to juice or soup. I love to add fresh ginger to my morning smoothie.
Now you have this great information, I hope you will start adding these foods to your daily dietary needs. Comment below to let me know what you are going to start incorporating. Then I would love to know how they help.
If you would like to receive the All Natural Migraine Tool Kit, please email me at lynne@holistic-healthandwellness.com. For my “conquering Migraines” book, please check it out >>HERE.
CARROT GINGER SOUP RECIPE
Ingredients
- 3 Tbsp unsalted butter or ghee
- 1 1/2 pounds carrots 6-7 large carrots, peeled and sliced thin
- 2 cups chopped white or yellow onion
- Salt preferably Himalayan or Sea Salt
- 1 teaspoon fresh minced ginger
- 2 cups chicken stock or vegetable stock
- 2 cups water
- 3 large strips of zest from an orange
- Chopped chives parsley, dill or fennel for garnish
Instructions
- Sauté onions and carrots: Melt the butter (or ghee) in a soup pot over medium heat and cook the onions and carrot, stirring occasionally, until the onions soften (5 to 8 minutes). Do not let the onions or carrots brown. Sprinkle a teaspoon of salt over the carrots and onions as they cook.
- Add stock and water, ginger, and strips of orange zest. Bring to a simmer, cover, and cook until the carrots soften (approx. 20 minutes).
- Remove the strips of orange zest and discard.
- Purée soup by pouring small amounts into a blender at a time, and purée until completely smooth. (Fill the blender bowl a third full and keep one hand pressing down on the cap of the blender to keep it from popping off.)
- Add more salt to taste.
- Garnish with chopped chives, parsley, or some other herb of choice