If you have a headaches, you do not have to take aspirin or just lie down, you would like to consider what is on your plate for relief. Although no food will cure headaches or refugees, some foods can help – in addition to hydration, exercise, sleep and stress management.
“Most importantly, I tell patients that migraine is extremely individual,” says Dr. Nicholas Church, a member of the American Board of Family Medicine and the American Academy of Family Physicians. “The thing that helps one person can not help the other, and what is the stimulus for someone can be cured for someone else.”
Interestingly, which foods can help the symptoms of headaches and migraine? This is what experts say.
1. Omega -3 -rich foods
The church says, “I recommend Omega -3 -rich fish, such as salmon, mackerel and sardines.” “These fish have high inflammatory fat (EPA and DHA), which can reduce inflammation all over the body, including the vascular system and the brain.”
Referring to the 2021 randomly -controlled trial, the church has explained that since migrants are believed to include inflammation and vascular changes in the body, omega -3 fatty acids can help reduce their frequency or severity when eating regularly. The church says, “The results of this study are also in harmony with the data that suggests that the Omega -3s helps to manage the prostaglands, which contribute to the inflammation of the headaches.” Prostags are landslide hormone -like substances that affect physical functions such as inflammation, pain and menstrual pain.
Fatty fish also contain vitamin D, Quinzium CE and B vitamins, such as riboflavin, which support healthy mental metabolism.
Kiran Campbell, a registered dietary nutritionist of Mantedery, also mentioned 2024 meta -analysis, which revealed that Omega -3 fatty acids could reduce the frequency, duration and severity of refugees. He adds that plant -based sources include chia seeds, walnuts, flasides and algae oil.
Eg for example: Salman, mackerel, sardines, chia seeds, walnuts, flascids and algae oil
Chia and Flex seeds are great sources of Omega 3s.
2. Magnesium -rich foods
Daniel Red Wood, director of Human Nutrition and Functional Medicine in the University of Western states, explained that “the focus of the potential for magnesium among the refugees has increased with this discovery (Ramadan, 1989) that people of migraine are low in the bloodstream, which is low in the bloodstream.
Dr. Paul Dydon, Medical Director of Troy Self Recovery, in this second, saying that magnesium -rich foods – such as pumpkin seeds, spinach and Aukado – can reduce the severity and presence of refugees. He cited a 2022 study examining the potential contact between magnesium and migraine, which describes how magnesium deficiency is involved in migraine attacks, causing cartical spread, oxidative stress and neuroscience.
“Although clinical evidence of severe nutritional magnesium deficiency as direct migraine triggers is limited, scientists are investigating the inclusion of intra and extra cellular magnesium levels in the pathogenesis of migraine,” Dedon said.
Dr. Shaunz Dale Pozo, a medical medical medical physician from the East Sacramento Durban board, says that many patients whom they see for headaches and migraines are lacking magnesium. He also cited the 2012 study at the Journal of Neural Transmission, titled “Why All Refugees Patients should be treated with magnesium.” As a result, she recommends a healthy diet of magnesium -rich black leaves such as spinach, black, broccoli and Swiss.
Eg for example: Pumpkin seeds, spinach and Aukado, kale, broccoli and Swiss chard
3. Ginger
“Many people swear by ginger that they are a way to help the refugees,” said Dr. Maria Noble, a general practitioner and medical director of the Medical Certificate UK. “Studies have shown that ginger reduces nausea and can reduce inflammation that causes migraine pain. Ginger has helped patients during my practice, whether they take it as ginger tea or in the form of supplementation.” She refers to a 2014 study, in which ginger powder proved to be effective in treating severe migraine attacks, as effective as a sorton of the drug, but with its low side effects.
Ginger tea can be especially beneficial because, Nobel says, “Drinking enough water, as well as eating ginger. Drinking enough water can prevent your refugees from deteriorating.”
The church also recommends ginger because it contains natural inflammatory compounds like gingerol. “I have been relieved of migraine or migraine, using ginger tea, powder or chewing,” he explained.
A 2019 study also found that 400 mg of ginger squeeze, 100 mg non -sterilized anti -inflammatory medicine, in addition to catoprofen, can help treat migraine attacks.
Ginger tea combines the benefits of ginger with water hydration.
4. Nuts and seeds
The church states, “The foods I recommend includes nuts and seeds, including almonds, pumpkin seeds, sunflower seeds and walnuts.” “Like the vegetables of the leaves, they are also rich in magnesium, and some vitamin E is also provided, which is shown to help refugees and refugees with menstruation.” A 2015 study reflected this.
Eg for example: Almonds, pumpkin seeds, sunflower seeds and walnuts
5. Car
“Cinnamon contains a large amount of antioxidant in cinnamon, which can reduce headaches, even reduce the frequency of headaches.” “Stir it in your morning or tea, or bake it in muffins and bread.” They refer to a random, double mask, Placebo Control 2020 trial, which states, “studies show that the fulfillment of cinnamon can reduce inflammation, which can reduce migraine frequency, severity and duration.”
Antioxidants in cinnamon can help treat headaches and refugees.
6. Foods rich in vitamin B2
The church says, “A well -known (1998) randomly -controlled trial has shown that 400 mg of riboflavin daily reduced the frequency and severity of migraine over a three -month period.” Although this high dose usually comes from completion, rheumatic foods richly support the same metabolic process in preventing migraine. These foods can include eggs, milk and lean meat.
The church added, “Raboflavin is essential for the production of mitoconic energy, and many researchers believe that migrants are created due to volatility in energy metabolism in brain cells.”
The Red Wood added, “Here is a small but intelligent institution of research on the effects of refugees, especially Raboflavin (Vitamin B2), Quinzium Q10 and Magnesium. There are probably the potential for domestic B2 supplements. “
The systematic reviews and meta -analysis of 2022 have shown that the completion of 400mg/day of vitamin B2 for three months affected the migraine attacks, frequency and pain scores.
Eg for example: Eggs, milk and lean thin meat
7. Turmeric
Kirkamin is an active mixture in turmeric and, according to Campbell, “Antioxidant is high in strength and especially when the Omega 3s are paired.” To add it to your diet, consider it smooth, salmon or spraying it in tea. Campbell refers to the trial of a random, double maskid, Placebo Control 2021, which in turn, “current results revealed that the cooperation of N3 fatty acids and Kirkman can be suggested as a promising new approach to refugee headaches.” However, more studies are needed.
When combined with Omega 3s, turmeric can help manage the migraine headache.
8. SURGATION
The church mentions that whole grains such as quino, brown rice and oats can also be beneficial because they “provide stable release of glucose, prevent blood sugar accidents that can trigger headaches, and are good sources of fiber, B vitamins and trace minerals.” He cited the 2023 cross section of 12,710 participants with all the data collected from the National Health and Nutrition Examination Survey of 1999-2004. He found that diet for every 10 grams of fiber increased, severe headaches or difficulties of being migrant had decreased by 11 %.
The church says “by providing magnesium, iron, and B vitamins, the whole grain supports mental health, oxygen delivery and stable glucose supply, which are related to the prevention of all refugees.”
A comprehensive 2023 review also revealed that Kerkman is a promising candidate for preventing and controlling refugees due to its anti -inflammatory, anti -oxidative, anti -protein overall and analgesic effects. However, additional studies are needed.
Eg for example: Quino, brown rice and o
9. Water -rich foods
Dr. Kimberley Adoko, a developmental neurobologist and board certified neurologist, has revealed that dehydration can also trigger headaches, which is why hydrate sticks can significantly improve the treatment of migraine.
The church added that “water -rich foods such as cucumber, watermelon and lemon fruits also help you stay hydrated.”
To prevent headaches or migraine due to dehydration, enjoy a more water -rich meal like watermelon.
From foods that can trigger headaches or migraine
Chocolate, cheese and alcohol: “In a study of more than 500 migraine people in one (2007), 44 % described at least one meal as a stimulus. The most common stimulations included chocolate, cheese and alcohol,” Dr. Adam Louin Stein, a board -certified plastic surgeon, who runs a migrant surgery.
Gluten: “Gluten can be an extremely inflammatory dietary substance, especially in people who suffer from sensitivity or gluten allergies,” which describes Dyotans, registered in Candida Diet, environmental health specialists and a nutrition -related professor Trusta Best. “This inflammation causes many health conditions, including migrants.”
When it comes to caffeine, there is a moderate key.
Caffeine: “I have seen the most interesting study on the role of nutrition in the treatment of headaches (Herring Hant and Gudoth, 2003), Saifagia, Premier, Premier Headache Journal. During 5 years, doctors from an Israeli neurology clinic have an average of 36 children and adolescents, with an average of 9 years of age, or 9 years old. “At the end of the gradual withdrawal (because of a rapid evacuation can cause a worse headache), 33 of these 36 young people were headaches, was a really amazing result. Almost all cola drinks have plenty of caffeine (Zhou and Bell, 2007).”
Note: There are 11 quarters of cola per week, and the average person does not use this caffeine. According to Amelia TI, a registered Dietsian and diabetic teacher in New York City, which is also part of the CNET’s Medical Review Board, the amount of moderate caffeine is still fine.
However, when it comes to caffeine, the church notes, “caffeine, which is used strategic, can increase the absorption of pain relief and limit the blood vessels in the brain, which can reduce migraine pain, which is why it is more likely to have a stronger or even acute diarrhea. One of the triggers has been shown in the amount of tanizing or tanizing.
Added sugar and highly processed foods: Redwood says “research has shown that people who follow the Western diet, which contain plenty of additional sugar and other highly processed foods, are higher than the average risk for refugees’ development, while the risk for those who after -dietary diets is significantly low.
Dr. Joseph Merkola, Certified Family Physician from the Board Your leader for cellular healthIn addition to adding specific nutrients such as magnesium and B vitamins, you would like to eliminate stimulations like processed foods, including nitrate, MSG, sugar or yeast.
