Find out which foods you should avoid and which ones to include in your diet to keep headaches at bay.
Migraines are the third most common and serious illness in the world, according to the Migraine Research Foundation. One in 20 adults suffers from a headache every day. What if the solution wasn’t a painkiller, but a change in diet?
Foods that relieve headaches
- 1- Cherries and cherry juice
Cherries have anti-inflammatory properties that can be compared to ibuprofen. A study in Medicine and Sport Science suggests that tart cherry juice could reduce the frequency of migraines by up to 78%. Keeping cherry juice on hand could be beneficial if you’re feeling under the weather.
- 2- Café
Coffee is a double-edged sword. Caffeine is a common ingredient in migraine medications, but excessive consumption can cause withdrawal headaches.
- 3- Olive oil
Olive oil contains oleocanthal, an enzyme that reduces cyclooxygenase activity, similar to ibuprofen. Although the effect is minor, regular consumption of olive oil may reduce the frequency of headaches over time.
- 4- Almonds
Rich in magnesium, almonds can help reduce headaches. The American Migraine Foundation recommends 400 to 500 mg of magnesium daily to prevent migraines, and one cup of almonds provides 80 mg.
- 5- Sesame seeds
Sesame seeds, especially helpful for hormonal headaches, contain vitamin E, which stabilizes estrogen levels and improves blood flow, according to Johns Hopkins Medicine.
- 6- Cucumbers
Composed of 95% water, cucumbers are great for hydration and preventing migraines, according to nutritionist Cassandra Barns. They are an effective natural remedy for relieving and preventing headaches.
- 7- Green leafy vegetables
Vegetables such as spinach and kale, rich in folate, may reduce the frequency of migraines, according to a study by the Queensland University of Technology.
- 8- Avocado
Avocados contain antioxidants such as B vitamins, folic acid, and vitamin E, which may reduce the frequency of migraines. They also help you lose weight, which can prevent headaches since obesity increases the risk of migraines.
- 9- Pan integral
Whole-grain bread is a healthy choice for those who suffer from frequent migraines. Obesity Reviews associates the consumption of whole grains with a lower risk of migraines.
Foods that aggravate headaches
- 1- Diet drinks
Diet sodas, while seemingly a healthier option, can aggravate migraines due to artificial sweeteners and caffeine. Researchers at Beth Israel Deaconess Medical Center found that three servings a day are likely to trigger migraines.
- 2- Soy sauce
Soy products, including soy sauce, can be headache triggers. The tyramine and monosodium glutamate they contain are potential migraine triggers.
- 3- Cured cheeses
Cheeses like Swiss, Brie, Cheddar, and Parmesan contain tyramine, a compound that can break down monoamine oxidase in the body and trigger migraines, according to Penn State Medicine.
- 4- Smoked fish
Smoked salmon and other dried fish contain preservatives that can cause headaches, explains the Australasian Society of Clinical Immunology and Allergy.
- 5- Chewing gum
Chewing gum can cause headaches due to tension in the temporomandibular joint or the sweetener aspartame. Quitting gum reduces the frequency of headaches by 87%, according to a study by Tel Aviv University.
- 6- Artificial sweeteners
Regular consumption of artificial sweeteners like aspartame can cause migraines, although it takes a large amount to induce pain, according to the American Headache Society.
- 7- Onions
Smelling raw onions may be a major trigger for headaches, stimulating the trigeminal nerve and causing inflammation and pain, according to a study published in Headache.
- 8- Dairy products
Dairy products with casein may cause migraines. Following a casein-free diet may help prevent headaches, according to Intelligent Medicine.
- 9- Chocolate
Chocolate is a common trigger due to the nitrates that are converted to nitric oxide in the body and cause migraines.
- 10- Processed meats
Processed meats contain nitrates, which are known to cause migraines, according to scientists at the University of Cincinnati.
- 11- Hot peppers
Hot peppers can cause severe headaches. Kulothungan Gunasekaran, MD, of Henry Ford Hospital, explains that susceptibility varies among individuals, and there is currently not enough conclusive research.
Prevalence of migraine
- High incidence: approximately 12-13% of the population suffers from migraine, which is equivalent to more than 5 million people.
- Gender: Women are more affected than men, with a ratio of 3:1. It is estimated that around 18% of women and 6% of men suffer from migraines.
- Age: Migraine is most common between the ages of 20 and 50, although it can affect people of all ages, including children and adolescents.
Socioeconomic impact
- Direct and indirect costs: Migraine represents a significant economic cost for both individuals and society. Direct costs include medical expenses and treatments, while indirect costs include loss of work productivity and sick days.
- Loss of productivity: Migraines are one of the main causes of absenteeism and loss of productivity at work.