Migraines affect nearly 30 million people in America. A migraine is not a simple headache. It has many other symptoms such as nausea, vomiting, auras, sensitivity to light and sound, and numbness. Migraine pain is caused by the vasodilation in the cranial blood vessels. Migraines are often caused by certain triggers, some controllable, some not.
Nutrition-Related Triggers
The most common food-related triggers are those that contain histamines, nitrates and high levels of tyramine. Histamines can be found in beer and red wine, while nitrates are found in lunch meats, hot dogs, cured meats and sausages. Foods high in tyramine include chocolate, nuts, figs and aged cheeses. Other possible trigger foods are dairy products, yeast, MSG, onions, caffeine and aspartame. Trigger foods will vary among individuals, and what can trigger a migraine for one person may not in another.
How to Identify Trigger Foods
Seeing as no two migraine sufferers are alike, protocol varies between individuals. The simplest way to determine what foods trigger migraines is by keeping a food journal. When a migraine occurs, one can look at the journal and identify possible triggers. This works for some, but quite often the solution is more complex. There are certain blood tests that can test for food sensitivities and have shown promise in identifying food-related triggers for migraine sufferers. An example is the Mediator Release Test by Signet Diagnostic Laboratories. The MRT can identify an individual's reactivity to approximately 150 foods and chemicals. Based on the results, a personalized diet is created by a certified therapist and modified as needed.
Feverfew
Although it cannot cure migraines, a common herb used in the prevention of migraines is feverfew. Commonly found in capsule, tablet or liquid extract form, this herbal supplement is thought to prevent the spasms of the blood vessels in the head that can trigger migraines.
Magnesium
Studies have shown that about half of migraine sufferers have a low amount of ionized magnesium in their blood. Magnesium supplementation has been shown to decrease the number and duration of migraines in some people. The Dietary Reference Intake for healthy adults is 310-420 mg of magnesium daily. Some good sources of dietary magnesium are spinach, halibut, some legumes, whole, unrefined grains, soybeans and almonds. If adequate magnesium intake cannot be achieved through diet, then dietary supplementation is another option. Importantly, magnesium content and its bioavailability within supplements vary.
Vitamin B2 (Riboflavin)
The Recommended Dietary Intake (RDA) of Riboflavin for healthy adults is 1.1-1.3 mg per day. Common food sources of this water-soluble vitamin are milk, eggs, enriched grains/cereals, meats, liver and green vegetables. Mega doses of this vitamin have shown promise for migraine sufferers. A study conducted in Belgium, published in the "Journal of Neurology," showed that a daily intake of 400 mg of B2 decreased the participant's amount of migraines by 50 percent compared to a placebo.
Disclaimer
Research is not conclusive on these dietary supplements. It is not advised to take any dietary supplement without the consent of your physician.
