Migraine is a
common neurological condition that affects approximately 12% of the population,
and it can cause severe headaches, nausea, and other debilitating symptoms.
Although the exact cause of migraines is not fully understood, many triggers
are known to cause or exacerbate migraine episodes, including certain foods and
drinks. Understanding the connection between our diets and migraine is crucial
for managing the condition and improving our quality of life. In this article,
we will explore the top 10 foods that trigger migraines, how they affect the
body, and what we can do to prevent and treat migraines.
How Our Diets Affect Migraine:
Migraines can be
triggered by a variety of factors, including hormonal changes, stress, weather
changes, and certain foods and drinks. Identifying and avoiding triggers is a
crucial part of managing migraine, and diet plays a significant role in this
process. While there is no universal migraine trigger, certain foods and drinks
have been shown to cause or exacerbate migraine episodes in some people. Here
are the top 10 foods that trigger migraines:
1. Caffeine:
Caffeine is a
stimulant that can cause or relieve headaches, depending on the dose and the
individual's sensitivity to it. For some people, too much caffeine or caffeine
withdrawal can cause migraine or headaches. However, for others, caffeine can
actually help stop oncoming migraine attacks or offer headache relief with
occasional use. Common sources of caffeine include coffee, tea, and chocolate.
2. Artificial Sweeteners:
Artificial
sweeteners are sugar alternatives that are added to foods and drinks to add
sweetness without adding calories. However, these sweeteners can cause migraine
in some people, with aspartame in particular being thought to trigger migraine
episodes.
3. Alcohol:
Alcohol is one of
the more common products thought to trigger migraine. According to one study,
over 35% of the participants with migraine reported that alcohol was one of
their common triggers, with red wine being reported as a trigger in over 77% of
the participants who reported alcohol as a trigger. Alcohol can cause
dehydration, which is a significant contributor in developing headaches.
4. Chocolate:
Chocolate is
thought to be the second most common trigger for migraine attacks after
alcohol. It affects an estimated 22 percent of people who experience migraine.
Chocolate contains both caffeine and beta-phenylethylamine, which may trigger
headaches in some people.
5. Foods containing MSG:
Monosodium
glutamate (MSG) is a sodium salt of glutamic acid, which naturally exists in
our bodies. MSG is found in certain foods and present in many foods as a food
additive. It’s considered safe to eat, but some researchers link it to migraine
attacks. The American Migraine Foundation notes that it may trigger severe
migraine episodes in 10 to 15 percent of those with migraine. Other
preservatives may also be a trigger in some people.
6. Cured Meats:
Cured meats,
including deli meats, ham, hot dogs, and sausages, all contain preservatives
called nitrates, which preserve color and flavor. These foods can release
nitric oxide into the blood, which is thought to dilate blood vessels in the
brain. There’s some evidence that nitric oxide can cause or contribute to
migraine.
7. Aged Cheeses:
Aged cheeses
contain a substance called tyramine, which forms when a food’s aging causes the
breakdown of proteins. The longer the cheese has aged, the higher the tyramine
content will be. Tyramine is another chemical that has been said to trigger
headaches and migraine. Common cheeses that are high in tyramine include feta,
blue cheese, and Parmesan.
8. Pickled and Fermented Foods:
Pickled and
fermented foods are popular in many cultures and can provide numerous health
benefits. However, for people with migraines, consuming these foods can be a
trigger. Pickled and fermented foods contain high levels of tyramine, which can
cause headaches and migraines in some individuals.
Foods that fall
under this category include pickles, kimchi, kombucha (which can also have
alcoholic content), pickled okra, and pickled jalapeños. If you experience
migraines after consuming these foods, you may want to avoid them or limit your
intake.
9. Frozen Foods:
While frozen foods
like ice cream and slushies can be refreshing on a hot day, they can trigger
severe, stabbing pains in the head, particularly if you consume them quickly,
after exercising, or when overheated. If you experience migraines after
consuming frozen foods, you may want to avoid them or consume them in
moderation.
10. Salty Foods:
Salty foods,
particularly processed ones that may contain harmful preservatives, can trigger
migraines in some people. Consuming high levels of sodium can increase blood pressure,
causing headaches or migraine attacks. If you experience migraines after
consuming salty foods, you may want to limit your intake or opt for low-sodium
alternatives.
Conclusion:
Migraines can be a
debilitating condition that can significantly impact your quality of life.
While there is no universal trigger for migraines, certain foods and drinks can
contribute to their development or exacerbation in some people. These triggers
are highly individualized, which makes research challenging.
It's essential to
identify and manage your triggers to reduce the frequency and severity of
migraine attacks. In addition to avoiding trigger foods, there are several
lifestyle changes you can make to help prevent migraines, such as eating
regularly, limiting caffeine intake, getting enough sleep, reducing stress, and
avoiding bright lights.
If you experience
migraines frequently or have severe symptoms, it's important to consult a
healthcare professional. They can help identify potential triggers, provide
treatment options, and offer guidance on lifestyle changes to manage your
condition. With proper management, you can improve your quality of life and
reduce the impact of migraines on your daily activities.
