Migraines cause sharp and immense pain on one side of the head, with accompanying pain in various areas around the face and can involve nausea and/or vomiting. According to Dr. Andrew Weil, migraines can be triggered by a lack of sleep, changes in weather, hormonal changes before menstruation and certain foods.
It Gets Tricky with Tyramine
According to the National Headache Foundation, tyramine--a substance that breaks down protein in certain foods--can be a major cause of migraines and is naturally produced in foods "when they are aged, fermented, stored for long periods of time, or are not fresh." Tyramine is most widely found in aged foods, such as cheeses, processed meats, pickles, onions, olives, some beans, raisins, nuts, avocados, canned soups and red wine.
Caution with Additives
Be aware of food additives. The National Headache Foundation lists monosodium glutamate or MSG, nitrates and nitrites, yeasts, meat extracts, meat tenderizers, soy sauce, teriyaki sauce and food colorings as foods to avoid for their impact on triggering migraines. It is believed that these additives cause an increased blood flow to the brain and their affects lead to headaches on both sides of the head, as opposed to classic migraines which are only sensed on one side.
Beware of Beverages
Monitor beverages for their affect on triggering migraines. Avoid alcohol, for example, for both its tyramine content and dehydrating effect. The National Headache Foundation recommends avoiding Chianti, sherry, burgundy, vermouth, ale and beer entirely. Caffeinated beverages should also be limited and the National Headache Foundation suggests you limit them to two a day. Avoid cold beverages if you find they cause an instance of brain-freeze which, for migraine sufferers, could ignite a full-blown migraine attack.
Breaking Away from the Norm
Migraines can be caused from deviating from a regular eating schedule. For example, if you're prone to getting migraines, you may instigate an attack by simply skipping a meal or snack. Some people find that eating something at the start of a migraine helps avoid the onset of a migraine and/or alleviate the pain. The National Headache Foundations recommends you eat three meals a day with a snack at night, or six smaller meals during the day. It also advises you to stay away from high-sugar foods on an empty stomach or instead of a meal.
Trial and Error
Foods that may trigger a migraine are generally different for each person. According to Dr. Weil, the best strategy for identifying the foods that initiate migraines is to keep a diary of the foods you eat and the occurrences of migraines. Dr. Weil says that if you can pinpoint which ingredients trigger your migraines, you will know what foods are best to avoid.
Healthy Diet Recommendations
Eating a healthy, balanced and adequate diet, void of trigger foods and additives, can make a significant impact on avoiding and/or dealing with migraines. Freshly purchased and prepared foods, especially proteins, are best. Cheeses that haven't been aged, such as American and cottage cheeses, and most fresh vegetables, which haven't been fermented or processed, should be fine and healthy to enjoy in moderation. Fresh fruits, such as apples, apricots and cherries, are allowed, but the National Headache Foundation notes that citrus fruits, such as oranges and grapefruit, should be limited to a 1/2 cup per day. Grains, made from commercially prepared yeasts, such as pasta and cereals, can be part of a healthy diet for migraine sufferers.
