While each individual experiences different degrees of migraine symptoms, it is not uncommon that certain food and habits can set off painful episodes.
5. Monosodium Glutamate (MSG)
HEALTHY HABITS THAT KEEP MIGRAINES AT BAY
2. Avoid foods that may trigger migraine attacks which include aged cheese, salty and processed foods.
3. Ensure adequate amount of water is being consumed to prevent dehydration. Limit the intake of dehydrating fluids such as alcohol and highly caffeinated beverages.
4. Do not skip meals as this causes the blood sugar level to increase which may trigger acute migraine attack.
5. Drink herbal teas such as chamomile to relax the nerves and fight anxiety.
6. Consider relaxation techniques such as yoga, meditation and deep breathing exercises to activate the body’s natural relaxation response.
7. Get a massage as often as possible as it helps in reducing cortisol levels brought about by physical and psychological stress.
8. Increase intake of:
Magnesium assists in reducing pain as it acts as a vasodilator and relaxant preventing chemical changes in the brain that can lead to headaches and other migraine symptoms. Foods high in magnesium include almonds, spinach, quinoa, black beans, cashews, peanuts, tofu and sesame seeds.
b. Vitamin B6 (Pyridoxine)
Vitamin B6 helps in histamine breakdown and has a major role to play in regulation of hormones which can be beneficial for hormone related migraines as well as for histamine- induced headaches. Food sources of Vitamin B6 include banana, salmon, eggplant, spinach, sweet potato, hazelnuts, pistachios and chicken breast.
c. Omega 3-fatty acids
Omega-3 fatty acids contain anti-inflammatory and vaso-relaxant properties and involved in the regulation of hormones and prostaglandin synthesis. Foods high in Omega-3 fatty acids include flaxseed oil, fish oil, chia seeds, walnuts, seafood, soybeans and spinach.
d. Vitamin C
Vitamin C is essential in enhancing immune system, reduces free radicals and inflammation, and increases natural killer cell activity. Foods such as capsicum, guava, moringa, broccoli and citrus fruits are high in Vitamin C.
e. Alpha-lipoic acid
Alpha-lipoic acid is involved in energy metabolism that helps in the relief of migraine. Food sources of alpha-lipoic include meat organs (liver, heart and kidneys), broccoli, spinach, peas and Brussel sprouts.
f. Garlic has anti-inflammatory properties and helps in immune system function.
g. Coenzyme Q10
Abnormality in the proper functioning of the mitochondria is believed to be involved in the pathogenesis of migraine. Coenzyme Q10 is an important co-enzyme factor essential to improve and protect the function of mitochondria and mitochondrial enzymes. Coenzyme Q10 is naturally found in beef, meat organs, sardines, mackerel, cauliflower, spinach and broccoli.
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