Because hormones trigger pain responses, you would not experience headaches without them. Migraines, or severely painful headaches that last up to 72 hours, affect three times more women than men, according to the National Headache Foundation, 60 percent of which coincide with menstruation or ovulation, when hormonal shifts run rampant. In addition to hormonal factors, skipping meals, under-sleeping, stress and certain foods may contribute to migraines. Avoiding problem foods and emphasizing others may help reduce your symptoms.
Cold-Water Fish
Cold-water fish provide rich amounts of protein and micronutrients, including magnesium. Frequent migraine-sufferers often have low magnesium levels, according to the University of Maryland Medical Center, and increasing your intake may reduce the frequency of your symptoms. Halibut is a top source of magnesium, providing 90 percent of adults' daily recommended intake per 3 oz. serving. The oil in halibut and other cold-water fish, including mackerel, salmon, lake trout, albacore tuna, flounder and herring is high in omega-3 fatty acids -- essential fats with anti-inflammatory properties. Choose fresh cold-water fish over smoked fish, which may trigger migraine pain.
Rice and Almond Milk
Dairy and soy products, including soy milk, contain tyramine -- an amino acid that may trigger migraines. Swapping your skim or low-fat cow's milk or soy-milk for fortified rice or almond milk provides a useful way of meeting your calcium needs and, potentially, minimizing migraine symptoms. Rice-based cheeses and yogurt provide useful alternatives to cheeses and yogurt based upon cow's milk.
Store-Bought or Day-Old Breads
Fresh-baked breads, and other yeast-containing foods, such as pizza dough, coffee cake, soft pretzels, donuts and bagels, may have migraine-triggering effects, according to neurologist Dr. David Buchholz. In an interview with National Public Radio in May, 2006, Buccholz explained that these effects dissipate roughly one day after baking. Store-bought breads, however, are not typically problematic. If you enjoy homemade bread, wait 24 hours before eating it. Whole grain breads, such as 100 percent whole wheat, multi-grain and rice breads, have a lower glycemic-index, meaning they have a milder impact on your blood sugar and hormone levels. For heightened benefits, choose breads that list whole grains, rather than enriched or refined flour, as main ingredients.
Lean, Uncured Beef
Lean, uncured beef is a prime source of riboflavin -- a B-vitamin that may help reduce the intensity or frequency of migraine symptoms, according to the UMMC. Because cured beef products, such as beef sausage, corned beef, beef jerky and pastrami, contain preservatives called nitrates that may trigger your symptoms, choose fresh, uncured cuts. Fatty beef is high in saturated fat, which may increase inflammation. For added benefits, use low-fat cooking methods, such as baking, broiling and grilling beef atop nonstick cooking spray.
