According to the National Health Interview Survey of 2009, over 20 percent of women and 10 percent of men in the United States reported experiencing a severe or migraine headache in a three-month period. Although headaches typically go away on their own or with medications, ice packs or rest, symptoms are often bothersome and may make it difficult to function normally. While dietary changes aren't known to cure headaches, emphasizing particular foods and limiting others may help reduce your symptoms.
Whole Grains
Whole grains contain rich amounts of nutrients, such as magnesium and B-vitamins, and fiber, which promotes digestive function and fullness between meals. In a study published in "Neurology" in Feb. 2006, researchers analyzed headache symptoms, body weight and height of 30,215 participants. Although carrying excess body weight was not associated with whether a person experienced migraines or particularly severe headaches, the frequency and severity of symptoms increased with body weight. Thus, replacing refined foods in your diet, such as enriched breads, cereals and snack foods, with fiber-rich whole grains may help ease the process of weight management and lead to fewer migraine symptoms. Nutritious examples include 100-percent whole-grain bread, pearled barley, wild rice, brown rice and air-popped popcorn.
Fruits and Vegetables
Fruits and vegetables play an important role in most healthy diets. As valuable sources of antioxidants, such as vitamin C and beta-carotene, colorful varieties may help boost your immune system and help prevent headaches linked with illness. For some people, citrus fruits, bananas, avocados, fava beans, pickles or olives trigger tension headaches, which are less severe and more common than migraines.
If this is the case for you, consume plentiful amounts of items less likely to pose problems, such as berries, kiwi, melon, tomatoes, leafy greens, bell peppers, cabbage, asparagus and winter squash. Like whole grains, fruits and vegetables also promote satiation, due to their rich fiber and water content. Eat a variety of fruits and vegetables routinely for broadest dietary benefits.
Soy
Soy is a versatile and protein-rich legume. Dairy products are common potential triggers for tension and migraine headaches, according to the University of Maryland Medical Center. Soybeans and soy-based milk, cheeses and yogurt dishes provide calcium and protein-rich alternatives. Consume soybeans raw, boiled or steamed. Tofu can be grilled, steamed, baked, stir-fried or consumed raw. Serve tofu with fresh or cooked vegetables for added antioxidant benefits. When purchasing soy-based milk and other foods, check nutrition labels to determine specific calcium and protein content. Keep in mind that some soy-based cheeses contain casein, a cow's milk-derived protein. If you're highly sensitive to dairy products, avoiding casein may prove helpful.
Fresh Meat and Fish
Meat and fish are top food sources of protein, which supports tissue repair, physical strength and immune function. Aged, fermented, smoked and salted meat and fish, such as liverwurst, smoked salmon, salami, pickled herring and pepperoni, contain rich amounts of a substance known as tyramine. Replacing tyramine-rich foods with fresh, unsalted meat and fish may help manage tension and migraine headache pain. Fresh- cold-water fish, such as salmon, mackerel, albacore tuna, halibut and flounder, provide the added benefit of omega-3 fatty acids -- essential fats with anti-inflammatory properties.
References
- Centers for Disease Control and Prevention: Percentage of Adults Who Had Migraines or Severe Headaches, Pain in the Neck, Lower Back, or Face/Jaw by Sex: National Health Interview Survey, 2009
- University of Maryland Medical Center: Tension Headache
- University of Maryland Medical Center: Migraine Headache
- National Headache Foundation: Diet and Headache
- "Neurology"; Obesity and Migraine A Population Study; Marcelo E. Bigal et al.; Feb. 2006
