Posts Tagged "migraine triggers"

MIGRAINE AND HEADACHE DIETS.


Posted By on Sep 10, 2021

Last updated on October 14th, 2021 at 03:00 pm

MIGRAINE AND HEADACHE DIETS.

@Neuralgroover

The best migraine diet is…

 

Well first, there are many well established migraine triggers. The beverages and foods that we consume play a role in headaches and migraines for many patients. In fact, about 10% of headache and migraine sufferers can attribute at least a small part of their headaches to food and diet triggers. Often the trigger is a specific type of food or beverage. For example, in some studies (seen here and here) migraineurs reported their most common food triggers as chocolate (19-22%), cheese (9-18%), citrus fruit (11%), and alcohol (29-35%).

 

Certain types of diets may help reduce the likelihood and severity of headaches and migraines. Let’s take a look at some of the diets out there that may help with headaches and migraines.




How Does the Keto Diet Impact Headaches and Migraines?

The keto diet is unique in the sense that your body consumes more fat and protein while lowering the intake of carbohydrates. The idea is that your body is forced to burn fats rather than carbohydrates. Studies have shown that the keto diet was able to significantly reduce migraine frequency and abortive medication intake. It is thought that the keto diet can be particularly helpful for migraine sufferers on a twofold front:

  1. Ketone bodies produced by the liver can provide the brain with more energy than glucose.
  2. Additionally, ketones are thought to be anti-inflammatory. Since inflammation is a central piece of migraines, the keto diet can potentially help by reducing inflammation.

 

For those who are starting out fresh on the keto diet, there may be an occasional headache since the body is learning to burn fat instead of sugar. To avoid these headaches early on in the keto diet, the following suggestions will help:

  • Drink plenty of water.
  • Eat low-carb, water-rich vegetables.
  • Eat foods that are rich in electrolytes.
  • Avoid exercise on the opening days of your keto diet.

 

Can a Low-Histamine Diet Help With Headaches and Migraines?

Histamine can be a headache or a migraine trigger for certain individuals, even if they do not have allergies. The body makes a digestive enzyme called DAO (diamine oxidase) that processes histamine. About 25% of people have an issue with DAO production in their bodies. One study found that about 87% of people with migraines also had issues with DAO deficiencies. It was found that people who participated in a low-histamine diet had improved in their overall experiences with their migraines while a handful of people in the study had no migraines or headaches at all.

 

What can you eat on the low-histamine diet? You can eat fresh meat (especially chicken) and freshly caught fish. Some non-citrus fruits are low in histamine levels and include things like apples, raspberries, blueberries, melons, bananas, and kiwi. Eggs are also low in histamine. Gluten-free grains, such as rice and quinoa are also low in histamine. Fresh vegetables other than tomatoes, avocados, spinach, and eggplant are also low in histamine levels. Lastly, if you cook with oils, olive oil is low in histamine levels.

 

Elimination Diet, Headaches, and Migraines

From a dietary perspective, an elimination diet is any type of diet where you eliminate foods and beverages that you suspect your body does not tolerate well. On the elimination diet for headaches, there are some things that you might want to avoid:

  1. Caffeine and alcohol: These are known to dehydrate the body and cause headaches.
  2. Chocolate and cocoa: These are known to cause headaches. However, you may eat white chocolate.
  3. MSG: This is a flavor enhancing substance known to trigger headaches and migraines. If you want to avoid MSG, you can eat whole foods that have been flavored with natural herbs and spices. On food labels, it is often hidden as other names including glutamate, natural flavor, and partially hydrogenated vegetable protein.
  4. Processed meats: Anything like jerky, cold cuts, and lunch meats should be avoided. You can however eat fresh meats that you prepare yourself. Nitrates and nitrites are the migraine trigger culprits in these types of foods. These are vasodilating agents found in many foods, especially preserved and processed meats such as lunch meats, sausage, smoked foods, pork, bacon, salami, pastrami, hot dogs, corned beef, ham, and bratwurst. So if you have a child that is getting a lot of headaches and migraines, and eats lunch meat for lunch, you may want to look into nitrate and nitrite-free lunch meat options.
  5. Dairy: You should avoid certain dairy foods like aged cheese, buttermilk, sour cream, and yogurt. However, you can eat things like cottage cheese, cream cheese, and American varieties of cheese.
  6. Nuts: Try substituting seeds for nuts.
  7. Fruits: Avoid citrus fruits altogether. You can eat things like apples, peaches, pears, etc.
  8. Some vegetables, like onions, pea pods, and sauerkraut should be avoided. You can eat most leafy green vegetables and water-rich vegetables.
  9. Condiments: You should avoid things like ketchup, mustard, vinegar-based condiments, etc.
  10. Baked goods: Be careful to make sure that anything you eat is gluten-free while you are on the elimination diet for headaches and migraines.
  11. Avoid any artificial sweeteners altogether, like NutraSweet.
  12. Avoid Fermented foods such as sauerkraut, soy products, and pickled foods because they contain tyramine which is a migraine trigger for many patients. Brewer’s yeast also contains a large amount of tyramine. A low tyramine diet can be very helpful for some patients with migraine.

 

Overall, your doctor may advise you to try the elimination diet for a trial period to see if the foods you are eating are contributing to your headaches and migraines. When attempting to figure out what foods to try eliminating, sometimes IgG food testing against food allergens can assist in determining specific foods which may be associated with high IgG levels in the blood (meaning your immune system is reacting against them).




Inflammatory Foods, Headaches, Migraine, and the Anti-Inflammatory Diet

Another way to fight off headaches and migraines is to avoid foods that are known to cause inflammation. For example, sugar and high fructose corn syrup are found in most processed foods and sweets. In some studies, these sweet substances were known to counteract the effects of omega-3 fatty acids, which can help reduce inflammation. Artificial trans fat, vegetable oils, and seed oils can also cause inflammation, leading to headaches and migraines. Refined carbohydrates, prepared meats, and other processed foods can also cause inflammation. In addition to causing headaches and migraines, foods that cause inflammation can cause a wide variety of other issues including high cholesterol, heart disease, obesity, and diabetes.

 

There are other variations of the anti-inflammatory diet which focus on omega fatty acids including the high omega 3/low omega 6 (H3/L6) and low omega 6 (L6) diets. The thinking is based on the fact that omega 3 is anti-inflammatory, whereas omega 6 is more inflammatory and can increase pain. Fast food is often loaded with omega 6 fatty acids, along with many other chemical additives which are often migraine triggers. So the goal is to eat foods with a higher ratio of omega 3 as compared with omega 6. In fact, a recent study showed that eating fish with healthy omega ratios can help prevent migraines.

 

Fish with a healthy omega ratio include tuna (canned in water), wild salmon, swordfish, mackerel, herring, sea bass, anchovies, sardines, cod, and bluefish. Fish with a less healthy omega ratio include farm raised fish and fish canned in oil. Vegetables with a healthy omega ratio include green leafy vegetables, and those with a less healthy omega ratio include beats, carrotos, chard, and parsley. Nuts and seeds with a healthier omega ratio include walnuts, flax and chia seeds. Those with a less healthy omega ratio include almonds, pecans, cashews, and pistachios. Oils with a healthier omega ratio ratio include olive oil and canola oil, while those with a less healthy omega ratio include highly processed oils such as corn, soy, safflower, and peanut oil.

 

Gluten Free Diet (Celiac Sprue)

Celiac sprue is caused by inflammation in the digestive tract, caused by exposure to gluten. Gluten is a protein found in many grains, including barley, wheat, and rye. Thus it is a common ingredient in foods such as pizza, pasta, bread, and cereal. Patients often complain of abdominal bloating and pain, diarrhea, and headache when they eat these foods. Some patients can less commonly have additional neurological symptoms besides headaches, including unsteadiness/imbalance (ataxia), and peripheral neuropathy. Unexplained iron deficiency is common, and liver function tests are sometimes abnormal. 70% of patients with true gluten sensitivity and celiac sprue have been shown to have improved symptoms within 2 weeks of doing a gluten free diet. Many patients get loosely diagnosed or self diagnosed as “celiac disease” or “gluten sensitive”. However, the gold standard diagnosis is made by small bowel biopsy, along with supporting bloodwork. So if there are suspicious symptoms as discussed here, a gluten free diet for 2-4 weeks may be a good consideration to try.

 

Low Fat Diet

Low fat diets have been reported to decrease headache and migraines in some patients. One study looked at patients eating no more than 20 grams of fat per day. It reported significant differences in migraine frequency which went from 6 days to 1 day per month on average, along with significant decreases in migraine severity, duration, and medication intake.

 

Finding What Works Right For You

The various diets discussed above all have one principle in mind, eliminating certain foods from your diet that can cause headaches and migraines. Many of the foods that are mentioned in the diets above that are to be avoided contain Tyramine. This is the substance produced when the amino acid tyrosine breaks down and can cause headaches.

 

Not only will the right diet help you mitigate the frequency and severity of headaches and migraines, but a proper diet can also help avoid certain types of chronic health conditions. Good diet is only part of the formula that will help you reduce headaches and migraines in your daily life. Your physician will also counsel you on good diet and exercise practices to help you with your headache and migraines.

 

In summary, the answer to which diet is the best migraine diet is… there isn’t one. Finding dietary influences on migraine and headache will vary widely between patients and what their migraine may be susceptible to or what it responds to. However, if there are clues to when you get migraines in relation to any of the dietary factors discussed above when you eat meals, it may be worth trying that particular diet or dietary modification for at least 4 weeks. Any dietary changes should always be discussed and approved of with your regular medical doctor first though, to make sure it is safe to try depending on your particular medical history.

 

Regardless of dietary factors, keep in mind that having migraine means that you are wired in a way that migraines can be triggered easier as compared to someone without migraines. You may be able to identify triggers, but many times there may not be a trigger and migraines can just happen because that is the nature of the disorder, unfortunately. So you still want to ensure that you have a good migraine abortive option for when they do happen. Abortive treatments are taken at the onset of the migraine with a goal of lessening the duration and severity of the migraine attack and associated symptoms. Some of these options include NSAIDs, ergots, triptans, neuromodulatory devices, the ditans (Reyvow (Lasmiditan)) and the gepants (Ubrelvy (Ubrogepant) and Nurtec ODT (orally dissolvable tablet) (Rimegepant)).

 

If the migraines are happening frequently enough, then a migraine preventive treatment should be considered. Preventive migraine treatments are used to lessen the frequency and/or severity of migraine attacks. Preventive treatments include a variety of daily pill medications, CGRP monoclonal antibodies (mAbs) (Aimovig (Erenumab), Emgality (Galcanezumab), Ajovy (Fremenazumab), Vyepti (Eptinezumab)), neuromodulation devices, Botox, Nurtec ODT every other day (1st and only dually approved migraine abortive and preventive), herbal and natural supplements and vitamins, yoga and meditation, and acupuncture and acupressure.




IF YOU HAVE HEADACHE, MIGRAINE, OR FACIAL PAIN AND ARE LOOKING FOR ANSWERS ON ANYTHING RELATED TO IT, A HEADACHE SPECIALIST IS HERE TO HELP, FOR FREE!

FIRST, LET’S DECIDE WHERE TO START:

IF YOU HAVE AN EXISTING HEADACHE, MIGRAINE, OR FACIAL PAIN DIAGNOSIS AND ARE LOOKING FOR THE LATEST INFORMATION, HOT TOPICS, AND TREATMENT TIPS, VISIT OUR FREE BLOG OF HOT TOPICS AND HEADACHE TIPS HERE. THIS IS WHERE I WRITE AND CONDENSE A BROAD VARIETY OF COMMON AND COMPLEX  MIGRAINE AND HEADACHE RELATED TOPICS INTO THE IMPORTANT FACTS AND HIGHLIGHTS YOU NEED TO KNOW, ALONG WITH PROVIDING FIRST HAND CLINICAL EXPERIENCE FROM THE PERSPECTIVE OF A HEADACHE SPECIALIST.

IF YOU DON’T HAVE AN EXISTING HEADACHE, MIGRAINE, OR FACIAL PAIN DIAGNOSIS AND ARE LOOKING FOR POSSIBLE TYPES OF HEADACHES OR FACIAL PAINS BASED ON YOUR SYMPTOMS, USE THE FREE HEADACHE AND FACIAL PAIN SYMPTOM CHECKER TOOL DEVELOPED BY A HEADACHE SPECIALIST NEUROLOGIST HERE!

IF YOU HAVE AN EXISTING HEADACHE, MIGRAINE, OR FACIAL PAIN DIAGNOSIS AND ARE LOOKING FOR FURTHER EDUCATION AND SELF-RESEARCH ON YOUR DIAGNOSIS, VISIT OUR FREE EDUCATION CENTER HERE.

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Last updated on October 6th, 2021 at 06:02 pm

COMMON FOODS, ADDITIVES, AND OTHER MIGRAINE TRIGGERS.

@Neuralgroover

While the exact cause of migraines remains unknown, the neurovascular theory of migraine is currently most accurate. Regardless of exact mechanism, there are many different triggers that can bring them on. Certain types of foods, beverages, and food additives can trigger migraines. In addition to these triggers, things like excess light, visual stimuli, and noise can also trigger migraines. Let’s take a look at some of the common different triggers that can bring on a migraine.




Foods and Beverages That Can Trigger Migraines

Certain types of foods and lack of eating can cause migraines. As many as 60% of people report that food can trigger migraines. When people report having a migraine to their primary care physician or headache specialist, they often report alcohol, caffeine, and chocolate as being a common trigger for their migraine. Sometimes, foods that we associate as being healthy can also bring on migraines. For example, aged cheeses, fermented foods, and certain types of cured meats can bring on a migraine. Fermented foods, while being great for promoting gut health, contain an amino acid called tyramine, which can trigger migraines. Tyramine is also a common trigger found in aged cheeses.

 

Beverages containing certain additives such as artificial sweeteners can also cause migraines. For example, diet soda contains both caffeine and aspartame. In certain cases of people who have clinical depression, aspartame can worsen migraine symptoms. Alcohol is also a common migraine trigger. In particular, red wine and white wine may trigger migraines in individuals. Red wine triggers migraines in about 19.5% of people with migraine while white wine may trigger migraines in about 10.5% of people with migraine.

 

While many people drink coffee, tea, and energy drinks, these beverages are known to bring on migraines and headaches. An additional migraine trigger for these beverages is caffeine withdrawal. Also, over-the-counter medications for headaches and migraines could potentially contain caffeine, which may in some cases make a migraine worse. In general, caffeine can be a double edged sword. Caffeine does have some mild pain relieving properties, and it also causes mild constriction (narrowing) of dilated arteries. Both of these factors can be helpful for some patients with migraine. However, when caffeine is not in the system, headaches can be triggered as a result (caffeine withdrawal headache). A common example of this is in patients that wake in the morning with a headache that improves when they drink their morning coffee. This occurs because as they are sleeping, the caffeine is eliminated from the body. So when they wake, they are in caffeine withdrawal. Thus, why the headache gets better once they get their morning coffee flowing.

 

Other types of food additives can also trigger migraines. For example, MSG is a very common food additive that may cause migraines. Some studies have found that MSG may bring on a migraine or headache in the face area. On food labels, it is often hidden as other names including glutamate, natural flavor, and partially hydrogenated vegetable protein. There is an MSG symptom complex reported by some patients which can include facial pressure, burning, headache, nausea, bronchospasm/wheezing, palpitations, and paresthesias (tingling/numbness).

 

Nitrates and nitrites are also common migraine triggers. These are vasodilating agents found in many foods, especially preserved and processed meats such as lunch meats, sausage, smoked foods, pork, bacon, salami, pastrami, hot dogs, corned beef, ham, and bratwurst. So if you have a child that is getting a lot of headaches and migraines, and eats lunchmeat for lunch, you may want to look into nitrate and nitrite-free lunch meat options.

 

Dehydration and Migraines

People who suffer from migraine report that dehydration is a common trigger. Even the slightest notion of dehydration can fast track the onset of a migraine, causing dizziness, confusion, and the other classic symptoms of a migraine. In some cases, people who drink water after the onset of migraine might notice a decrease in the severity of their symptoms.

 

Lack of Sleep and Migraines

People who do not sleep enough often tend to experience migraines with more frequency and severity. When a person doesn’t sleep enough, the body tends to produce more of a certain type of protein that can cause migraines and pain. Also, during a regular sleep cycle, the body tends to have more REM sleep cycles, which can regulate certain processes in the body. One of the most common things migraine sufferers experience during sleep deprivation is that rest or sleep will often mitigate the severity of their migraine. Getting good sleep plays a big role in not only influencing migraine and headache, but a wide variety of other normal body functions. During the deep restorative stages of sleep, your body is replenishing it’s many neurotransmitters in the brain. Neurotransmitters influence mood, concentration, energy, attention, memory, and a variety of neurologic functions. So, if you are not getting those deep stages of sleep, you become deficient in neurotransmitters, and the result is often worsening headaches, migraines, anxiety, depression, fatigue, poor memory, concentration, and focus. For example, the most common cause of anxiety and depression is serotonin deficiency in the brain. For this reason, many antidepressants work by replacing serotonin levels. Thus, good sleep may be able to bypass the need for replacement by these medications for some patients, in addition to improving headache frequency. The optimal amount of sleep is generally considered to be 8 hours of uninterrupted sleep, which is often easier said than done for many people with today’s hectic schedules.

 

Light, Smell, and Sound Sensitivity Can Also Trigger Migraines

Migraine is a disorder of neurological overactivity and oversensitivity. The neurological wiring in patients with migraine is set at a much lower threshold for triggering a migraine, as compared to someone without migraine. Sometimes, elements in our environment can also be attributed to the onset of migraines. Direct sunlight can be a primary trigger for migraines. Driving by a white picket fence alternating with bright light in between, fluorescent office lighting (which almost universally drives people with migraine insane), flashing strobe lights, or looking at the sun reflecting off a shiny surface are commonly reported visual triggers. While the outdoors and exercise are great for health, wearing a cap or sunglasses and finding a shady area may help alleviate the onset of migraine. Sometimes, direct sunlight can make an existing migraine worse, especially if the migraine was triggered by sleep deprivation, dehydration, or skipping a meal.

 

Prolonged loud sound can also trigger migraines in some individuals. For example, loud concert music and high decibel noises can trigger a migraine. In addition, some noises can become more bothersome or disturbing for someone experiencing a migraine, such as chewing noises, clocks ticking, and doors opening and closing.

 

Smells can also be associated with the onset of migraines. About 50% of people report heightened sensitivity to smells when they have a migraine attack. The most common scent trigger for a migraine comes from perfumes, which may be associated with aerosols and additives in the perfume itself. The smell of tobacco and certain types of foods are also common triggers and agitators of migraines that are associated with scent. Although oversensitivity to smell (osmophobia) is not listed in the ICHD3 criteria for migraine diagnosis, it is very specific for migraine and often an easy clue for the diagnosis.




Changes In the Weather and Migraines

Seasonal and weather changes may also have an impact on the onset of migraines. Here are some of the types of changes in weather that may agitate migraine sufferers:

  • Changes in barometric pressure
  • Extreme changes in temperature where it becomes suddenly hot or suddenly cold, such as during season changes
  • Storms, especially where there is thunder and lightning
  • Dry and dusty weather

 

Another common trigger for migraines that is largely environmental is smoke. People who suffer from migraines report smoke as being a frequent migraine trigger and will avoid camping, barbecues, and other outdoor activities where there is smoke.

 

Why do changes in the weather cause migraines? People who already suffer from migraines and headaches tend to have a greater sensitivity to environmental changes. It is also common that people who have migraines triggered by environmental sensitivity do not discuss these triggers with their doctor.

 

Hormonal factors

Migraine occurs in 20% of women (1 in 5), and 6% of men (1 in 16). There is a reason for that difference, and it relates to hormonal differences. Before puberty, migraines actually occur more commonly in boys. However, once menarche (menstrual cycles) begins for girls, they take over in migraine frequency from that point on. Menstrual migraine is typically triggered by the drop in estrogen prior to a menstrual cycle. Menstrual migraine and its treatments are discussed in much greater detail here. Perimenopause (entering menopause, menopause, and exiting menopause) is also a common time of life where migraines can become much more frequent and severe for women, due to hormonal fluctuations. Interestingly, during pregnancy migraines improve for many women, and it is not uncommon that they report having no migraines at all during pregnancy (because the drop in estrogen is not occurring every month). Migraines often return shortly after pregnancy ends, and can initially seem more severe. Some women may not notice much improvement during pregnancy, while some can get worse.

 

Stress

Stress is one of the most common migraine triggers, which is unfortunately typically hard to avoid. For some patients, it is the opposite. They may get stress let-down migraines. For example, they get a migraine every time they are dealing with less stress, such as when they go on vacation, or every weekend when they don’t have to get up and go to work. These are particularly cruel types of migraine triggers! There can be other variables involved in migraine triggers in these scenarios too though. For example, if they sleep in longer than normal on the weekend, that can be a trigger for some patients since migraine is often influenced by sleep patterns. The weekend migraine could also relate to caffeine withdrawal if they sleep in and don’t get their normal weekday caffeine as early on the weekend compared to the weekdays.

 

Allergies and Migraines

Migraines and sinus headaches from allergies both have very common symptoms. Generally speaking, a migraine from an allergy will be more intense than a sinus headache and display the classic migraine symptoms such as nausea, throbbing pain, sensitivity to light, and a lengthy headache (up to 3 days and frequently recurring).

 

People with allergies are ten times more likely to develop migraines than people without allergies. The most common reason for migraines from an allergy is due to histamine release, your body’s overreaction to external and internal triggers that are driving your allergies.

 

Allergy shots and triptans are common ways to treat allergy-related migraines once they have started. Medications like beta-blockers may prevent allergy-related migraines before they happen.

 

IF YOU HAVE HEADACHE, MIGRAINE, OR FACIAL PAIN AND ARE LOOKING FOR ANSWERS ON ANYTHING RELATED TO IT, A HEADACHE SPECIALIST IS HERE TO HELP, FOR FREE!

FIRST, LET’S DECIDE WHERE TO START:

IF YOU HAVE AN EXISTING HEADACHE, MIGRAINE, OR FACIAL PAIN DIAGNOSIS AND ARE LOOKING FOR THE LATEST INFORMATION, HOT TOPICS, AND TREATMENT TIPS, VISIT OUR FREE BLOG OF HOT TOPICS AND HEADACHE TIPS HERE. THIS IS WHERE I WRITE AND CONDENSE A BROAD VARIETY OF COMMON AND COMPLEX  MIGRAINE AND HEADACHE RELATED TOPICS INTO THE IMPORTANT FACTS AND HIGHLIGHTS YOU NEED TO KNOW, ALONG WITH PROVIDING FIRST HAND CLINICAL EXPERIENCE FROM THE PERSPECTIVE OF A HEADACHE SPECIALIST.

 

IF YOU DON’T HAVE AN EXISTING HEADACHE, MIGRAINE, OR FACIAL PAIN DIAGNOSIS AND ARE LOOKING FOR POSSIBLE TYPES OF HEADACHES OR FACIAL PAINS BASED ON YOUR SYMPTOMS, USE THE FREE HEADACHE AND FACIAL PAIN SYMPTOM CHECKER TOOL DEVELOPED BY A HEADACHE SPECIALIST NEUROLOGIST HERE!

 

IF YOU HAVE AN EXISTING HEADACHE, MIGRAINE, OR FACIAL PAIN DIAGNOSIS AND ARE LOOKING FOR FURTHER EDUCATION AND SELF-RESEARCH ON YOUR DIAGNOSIS, VISIT OUR FREE EDUCATION CENTER HERE.




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