Migraine headache are caused by excessive dilation of blood vessels in the head, potentially effecting 15%-20% of me and up to 25%-30% of woman.
In terms of diet and Nutrition, it’s recognised that Food allergy or intolerance can play a role in many cases of Migraine with patients, with detection and removal of potential allergies/intolerances from certain foods from their diet having been shown to reduce or even eliminate symptoms of Migraine in many patients, success ranging between 30%-90%.
Food Issues
Certain foods may play apart in onset Migraine because they contain Histamines and other Vasoactive compounds that can trigger migraines in those susceptible by causing blood vessels to expand in the head.
Such Foods that can potentially cause issues for some include:
- Red Wine: This has 20 times the histamine that is found in white wine, and as such when stimulated to release vasoactive compounds can inhibit the enzyme ‘Phenolsulfotransferase’ that is commonly low in Migraine sufferers inducing more Migraine Headaches when Red wine is drunk.
- Chocolate, Aged Cheese, beer, fermented sausage, sour cream are other such foods high in Histamine, and if not metabolised well, they can cause the blood vessels in the head to close which can trigger Migraines.
- Citrus Fruits: Oranges, orange juice and other such citrus fruits may cause problems with many Migraine sufferers
- Salt: Large amounts of salt may also act as a trigger for Migraine sufferers
- Saturated Fat: Cutting out bacon, preserved meats, butter, dairy products such as whipped cream, lard, ghee, biscuits and cakes can aid significant reduction in Migraine attacks in some individuals
- Foods containing Tyramine: Kidney Beans, Marmite, Bovril, Oxo and other protein/yeast extracts can cause problems for many sufferers with Migraine
- Aspartame: A commonly used sweetener, found in soft drinks, fizzy pop, some sweets and chewing gum may increase migraine incidence in individuals
- Food Colourings: Some food dyes may increase migraine incidence
Sulfites
Sulfar is used in food as a preservative, such as Sulfar Dioxide and Sodium Sulfite, all uses mainly to extend shelf life, and this can be just as common in dried fruit such as apricots from the health food shop as it can in shelfish and in wine.
Selecting Biodynamic/Organic wines that do not contain sulfates maybe an option for some with Migraine issues. The online store Vintage Roots is also a good provider to consider.
Nutrition Migraine Help
Some dietary changes and the possible use of supplements containing important vitamins and minerals may help some who have to deal with Migraine attacks:
- Essential Fatty Acids: Fish such as Salmon, Tuna, Trout, sardines, mackerel and Cod for example are rich in Omega 3 fatty acids can reduce blood platelet aggression, preventing blood vessels closing that can cause Migraine. The anti inflammatory affect can reduce headache frequency and intensity. Other forms of essential fats found in olive oil, flax oil and supplemented Fish Oils and help with Migraine and it’s effects
- Riboflavin (Vitamin B2): Found in spinach, Broccoli, eggs, green beans, kale and Raspberries to name but a few, Vitamin B2, important in our diet to help us produce energy that helps the function of the body. It’s believed Migraines are caused by reduced energy production within the mitochondria of celebral blood vessels.
- Magnesium: Low levels of Magnesium are linked to Migraine attack in many as Magnesium is vitally important in the integrity of blood vessels and nerve cells. Best food sources can be found in Broccoli, spinach, pumpkin seeds, flax seeds, basil, kale, ginger, salmon and Tomatoes to name but a few that might help within our daily dietary intake.
- Vitamin B6: This important vitamin is able to improve Histamine tolerance, so foods such as garlic, cauliflower, tuna, bananas, cabbage, watermelon, turmeric, carrots and brussels sprouts to name but a few ca n play an important part in general daily diet but especially those who are looking to reduce potential incidence and severity of Migraine headache
- Garlic and Onions and other foods that inhibit blood platelet aggression will be important to Migraine sufferers
Supplements
Those looking at supplements should make sure good quality Vitamin and Mineral supplements contain Magnesium and a full selection and B Vitamins for energy production.
Fish oils and other essential fats such as flax may also be taken supplementary, so for all advice and help on this and others, try the Natural Dispensary
Migraines Can be Debilitating, Don't let them Be
Nutrition Advice
For more benefits of a well balanced diet, healthier lifestyle and learning simple tips to improve energy and find time for some Exercise, then come and visit me at the SoOrganic Greenwich Clinic.
Get Fitter and Healthy
Healthy Eating, Diet & Weight Management Clinics
Introductory offers March 2012 - August 2012 £30 Off 1st Consultations. Now just £65!
Full Consultations, Drop in sessions & Home Visits
See shop for Details (Limited Availability).
Home Sweet Clinic! |
So Organic Greenwich
22 Nelson Road
Royal Greenwich
London
SE10 9JB
020 8305 5357
View Larger Map
Migraine is much more than just severe headache. Every sufferer has a series of typical triggers for their own migraine attacks.In this days I've been suffering of some kind of stress and lack of sleep,that I've related with a constantly headache, I need to find a suitable therapy to suit me. Thank you Mathew for this information Harry
ReplyDeleteYou make some interesting points Matthew and have made me think about my diet in general. Good luck
ReplyDelete