FLASHING lights appear before your eyes which cover one side of your vision. Sound familiar?
As you reach for the painkillers, you notice the onset of the “migraine aura,” a group of symptoms which include numbness in the face and tingling in the arm.
Before you know it, here comes the blurred vision and intense pain across your scalp and forehead.
A short while after that, there you are, lying in a dark room with acute nausea and a throbbing head.
Still, avoiding the classic triggers of chocolate, red wine and cheese may not be the complete answer either, as your triggers could be linked to your general eating habits.
In my own life, I have found that when I changed my eating habits and really worked on eating the kinds of foods I should, I began to notice a tremendous difference with my migraines.
Here’s how to make the changes that will work for you.
Why do headaches start?
The exact causes of migraines are, for the most part, unknown. However, they begin with the misfiring of neurotransmitters in the brain, which set off a chain reaction. There really isn’t any “cure” for migraines other than treatments of standard painkillers, triptans and anti-nausea medications. Some physicians put patients on preventative medications, for some they work, for others they don’t.
So for many migraine sufferers the best option is to try to ward off a migraine before it strikes.
As we all know, well-meaning friends often tell us we will be fine if we just lay off chocolate, cheese and red wine, or so some other thing that, in their minds, will be the answer. Yet the relationship between migraines and food is much more complex than that.
What triggers a migraine varies from person to person and, as some in the healthcare industry gain a better understanding of the condition, advice is moving away from simply pinpointing particular triggers to a more holistic approach. This is what I love. The holistic approach has worked so much better for me than all the treatments I tried in the past.
The bigger picture.
Recently, I came across some research that stated, “When finding ways to prevent migraines we now take a broader perspective,” says nutritionist Amanda Ursell. “Before we try to identify triggers, we need to think about whether we’re looking after our bodies. Are we giving ourselves the best chance of being less susceptible to a trigger?” Amanda Ursell suggests the following tips for preventing migraines using diet. Many of these are tips I have shared in prior newsletters, but it is always good to reiterate what can be of great value.
Eat at regular intervals and don’t skip meals.
When the level of sugar in the blood gets too low, the blood flow to the brain increases.
According to the charity Migraine Action, nerve tissues then become more sensitive to the dilated blood vessels which can trigger a migraine.
“People underestimate the importance of eating regularly,” says Amanda.
“If your blood sugar levels are going up and down it could certainly set off a migraine.
“So snack on healthy foods and never miss a meal.”
If you’re susceptible, she recommends leaving no longer than four hours between food during the day and no more than 12 hours overnight.
Get to grips with GI.
Foods with a high glycemic index (GI), such as sugary treats and white bread cause blood sugar peaks and troughs that may trigger a migraine. So limit these in favor of more foods with a low GI such as pulses, nuts, whole-grains and low-fat dairy.
Drink plenty of water.
“From my experience of working with migraine sufferers, one of the most important things you can do is to keep hydrated,” says Amanda.
Make sure you drink at least 8 8 oz. glasses of water at regular points throughout the day.
Eat carbs in the evening.
Some popular diets recommend avoiding carbohydrates in the evening but for migraine sufferers this could be a big mistake as it can affect sleep and both tiredness and poor quality sleep are known migraine triggers.
“Diet can influence sleep patterns and eating carbohydrates can have a soporific effect,” says Amanda.
“Research from Australia found people who had a rice-based dinner found it easier to fall asleep and stay asleep.”
Treat caffeine with caution, even it it’s not one of your triggers.
For some people excessive caffeine consumption may lead to a migraine but cut down gradually as, for others, caffeine withdrawal can also bring on an attack.
The relationship between caffeine and migraine goes beyond that of a trigger, however.
It may contribute to an attack by disrupting your sleep pattern.
“For some people it can take eight hours for caffeine to leave the body,” says Amanda.
“If you’re sensitive to it, have your last caffeinated drink at around 3pm to give you chance to get it out of your system before bed.
Once you’ve stabilized your blood sugar levels and ensured you’re hydrated and well rested you’re in a good position to start identifying any food triggers that are specific to you,” says Amanda.
What works for some may not be right for all.
This goes along with how I often tell you that we are all “bio-individual” and no one thing works for everyone.
“Preventing migraine would be much easier if there was a list of common triggers we could tell people to avoid. Frustratingly, it really does vary from person to person,” says Amanda.
“So just because your friend found cutting out cheese worked for her it doesn’t mean it’ll have the same effect on you.
“There’s no point in trying an elimination diet until you’ve worked out the things that are likely to be a trigger for you.”
Take detailed notes.
“If there is a particular food that seems to spark an attack, keeping a food diary can help,” says Amanda.
If you’re suffering on a consistent basis, write down everything you eat along with the time and date and make note of the time and date of any migraines. If you notice a correlation between a certain food and migraine attacks, this is one of the things we could discuss in my migraine program to help with prevention of your migraines.
A study in 2005 found that 30-40 per cent of migraine sufferers who eliminated certain foods from their diet reported a considerable benefit. More than 60 per cent found their migraine symptoms returned only once they reintroduced the foods.
I have migraine diaries and journals available. They are incorporated into my migraine program to help you learn your triggers and map out a plan for helping you more effectively with treatment and prevention of your migraines.
Discern triggers from migraines.
For several days or hours before a migraine some people experience strong cravings for certain foods such as chocolate, cheese or starchy carbohydrates such as cookies. Satisfying these cravings is then followed by a full-on migraine, so it is easy to mistake these food items for triggers. In fact, the craving may be a symptom of the early stage of a migraine.
Migraine Action advises eating a suspected food trigger on a migraine-free day to help ascertain if it’s a real trigger or whether it’s a food craving that acts as a warning of an impending migraine. For some of you that may sound like too much to handle on top of the many migraines you already have, but it could be a good way of knowing for sure if this is a trigger for you.
Could specific nutrients ward off a headache?
Some research suggests that certain nutrients such as magnesium and riboflavin (vitamin B2) may play a role in preventing migraines.
However, ensuring you are eating foods rich in these nutrients won’t do any harm and will benefit your overall health. Magnesium-rich foods include wheat germ, cereals, beans, soy products and seafood. Good sources of riboflavin include eggs, milk and yogurt.
So, try some of these things. As I said, diet for me has been a key factor in seeing such a change in my own migraine life. Where I had them every day, I now only have a couple a month. This is not just because of diet, but there are many other holistic measures I incorporate into my daily routine. You can do so too. Just click below and sign up for a free 30-minute breakthrough session with me, and let’s put together a plan to map out your own personal migraine prevention program.