Migraine sufferers experience throbbing or pulsing headaches that last from four to 72 hours. These headaches occur frequently, up to every few days in some people. The migraine might be accompanied by aura, visual disturbances that typically begin shortly before the migraine hits and act as a warning sign for an impending headache. Eating healthy can help migraine sufferers lower the frequency and shorten the duration of migraines.
Step 1
Schedule regular healthy meals each day. Try to eat your meals at the same time each day and focus on including plenty of fruits, vegetables and whole grains. Skipping meals can result in fluctuating blood sugar levels that might trigger a migraine.
Step 2
Eat foods high in magnesium. According to the University of Maryland Medical Center, many people who have frequent migraines have lower levels of magnesium in their bodies than people who don't get these headaches. Foods high in magnesium include artichokes, beans, almonds, cashews, spinach, tomato paste and whole grains such as oat, wheat, buckwheat and barley.
Step 3
Consume riboflavin, also known as vitamin B2, daily by eating foods high in this vitamin. Riboflavin is still under investigation for its effect on migraines, but preliminary research has shown a decrease in migraines for people who consume high levels of riboflavin, explains the University of Maryland Medical Center. Beef liver, mushrooms, broccoli, asparagus, spinach and dark chicken meat all contain riboflavin.
Step 4
Include foods high in other B vitamins in your diet. Folate, also known as vitamin B9, along with vitamins B6 and B12 might have a protective effect against recurrent migraines, explains Nutra Ingredients. Vitamin B12 occurs in high amounts in shellfish, fish and meat. Folate is found in leafy green vegetables, legumes and some fruits. Vitamin B6 occurs in fish, chicken breast and bananas.
Step 5
Avoid caffeine and alcohol, which tend not only to trigger migraines, but also might make developing migraines worse. Watch out for hidden sources of caffeine, such as chocolate, sodas and over-the-counter pain relievers. Alcoholic drinks, such as red wine and beer, also might contain components besides alcohol that might bring on a migraine.
Step 6
Eliminate potential trigger foods and reintroduce them slowly, one at a time, to determine whether you need to avoid them completely. Common trigger foods and ingredients include cheese, nuts, peanut butter, onions, dairy products, MSG, pickled foods, fermented foods, avocado, banana, citrus, nitrates and the amino acid tyramine. If any specific foods provoke a migraine, banish that food from your diet.
