For each of your small meals, choose options such as fresh fruits and vegetables with a protein like an egg or lean meats. This will help you keep your blood sugar steady throughout the day. [2] X Research source
Other tyramine-containing foods include chocolate, fried food, bananas, plums, broad beans, tomatoes, and citrus fruit. Foods with high levels of seasoning such as MSG or artificial additives might also contribute to triggering a migraine. [5] X Expert Source Eric Baron, DOBoard Certified Neurologist Expert Interview. 13 September 2021. Soy products, particularly fermented ones, can contain high tyramine levels. Tofu, soy sauce, teriyaki sauce, and miso are examples of such soy products. [6] X Research source [7] X Research source Hirshkowitz, Mark and Patricia B Smith. Sleep Disorders for Dummies. Hoboken, NJ: Wiley Publishing, 2004, 138
If you find yourself with a migraine, list what foods you have had throughout the day. This way, you can keep track and start to pinpoint which foods are causing your allergies. You can also get allergy tested by your doctor. Common food allergies include wheat, nuts, dairy, and certain grains. If you have established which foods seem to trigger your migraines, eliminate them from your diet. If you aren’t sure, go without the food for a period of time to see how you feel and respond. Alternatively, you could ask your doctor about testing for food allergies. Be aware that not everyone will have the same food triggers or responses. A food that triggers a migraine in someone else may not do the same for you.
The best source of hydration is plain water. Other beverages that are low in (or free of) sugar or artificial sweeteners and caffeine-free can also help you stay hydrated.
When this happens, it can take 20-30 minutes of darkness to start to relieve the pain because the neurons are still active. [10] X Research source
Rest your eyes periodically when watching TV or using your computer. Adjust the brightness and contrast levels on computer screens and TV screens. If you’re using a screen that reflects, decrease the reflection with filters, or by drawing blinds and curtains when the sun is shining. Non-visual stimuli, such as strong scents, can also cause migraines in some people. Once you’ve been exposed to a certain scent that seems to trigger a migraine, try to avoid that scent. [12] X Trustworthy Source National Health Service (UK) Public healthcare system of the UK Go to source
Eat foods rich in magnesium. Magnesium relaxes blood vessels and ensures proper cell function. Magnesium-rich foods include nuts such as almonds and cashews, whole grains, wheat germ, soybeans, avocados, yogurt, dark chocolate, and green leafy vegetables. [16] X Research source Winnie Yu, What to Eat for What Ails You: How to Treat Illnesses by Changing the Food and Vitamins in Your Diet, Gloucester, MA: Fair Winds Press, 2007,167 Oily fish may help prevent migraines. Consume oily fish such as salmon, tuna, sardines, or anchovies three times a week to increase your omega-3 and fatty acids intake. [17] X Research source Reader’s Digest. Curing Everyday Ailments the Natural Way. Australia: Reader’s Digest Pty Limited, 2000, 277 [18] X Research source
One study has shown that smoking more than 5 cigarettes per day is more likely to trigger migraines. If you are unable to quit, limiting yourself to fewer than 5 each day might have some benefit. [20] X Research source
Caffeine is the prime ingredient in some migraine relief medications, so it is known to help. If you are an everyday caffeine drinker, caffeine may not help you because your body may have already built up a tolerance. Include caffeine containing food and beverage in your migraine diary and elimination trials to see the effects in your own case.
Migraines may also happen when you get more sleep than usual, change your working shifts, or suffer from jet lag.
Some migraine sufferers find that alcohol doesn’t affect them at all, while others can’t tolerate even a little bit. [26] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source
Use relaxation exercises, such as meditation, breathing, yoga, and prayer. [29] X Trustworthy Source Cleveland Clinic Educational website from one of the world’s leading hospitals Go to source
Aim to keep your posture in good shape. Poor posture can trigger head pain because of the tension in your muscles. [31] X Research source
High-estrogen birth control products and hormone replacement therapy may worsen the problem for many women. It may be best to avoid these medications. If you’re already taking them and notice an increase in the severity or frequency of migraines, talk to your doctor about discontinuing use. [33] X Research source [34] X Research source Beers, Mark H. “Migraine Headaches,” in The Merck Manual of Medical Information: 2nd Home Edition. New York: Merk & Company, 2003, 459 Be aware that the solution may not be as simple as removing oral contraceptives from your routine. Some women find that they help reduce the occurrences of migraines. Others find that migraines are triggered only when they are off of the active pills for a week each month. You can change to a different type of pill to help or you may take the active pills continuously without a break. Talk to your doctor about possible solutions to these problems.
Cardiovascular medications, including beta blockers such as propranolol and atenolol, calcium channel blockers such as verapamil, and anti-hypertension medications such as lisinopril and candesartan, can be taken to help with migraines. Anti-seizure medications such as valproic acid and topiramate can help with migraines. Be aware that valproic acid can cause brain damage if the migraines are due to a urea cycle disorder. Antidepressants including tricyclic, amitriptyline, and fluoxetine have proven effective in many migraine cases. These medications in their normal doses may have significant unwanted side effects, but newer tricyclics such as nortriptyline used in a low dose to treat migraines have far more limited side effects. Cannabis is a traditional migraine remedy that has recently sparked renewed scientific interest. It’s illegal in many jurisdictions, but is legal or available by prescription in others. Find out the laws in your area and speak to your doctor. [36] X Trustworthy Source American Academy of Family Physicians Organization devoted to improving the health of patients, families, and communities Go to source [37] X Research source Beers, Mark H. “Migraine Headaches,” in The Merck Manual of Medical Information: 2nd Home Edition. New York: Merk & Company, 2003, 460
Keep in mind that you should always consult with your physician before taking any herbal or nutritional supplements, especially if taken in conjunction with prescription medications. [38] X Research source Winnie Yu, What to Eat for What Ails You: How to Treat Illnesses by Changing the Food and Vitamins in Your Diet, Gloucester, MA: Fair Winds Press, 2007,169 Several herbal supplements have been purported to reduce migraine frequency. Extracts of the feverfew and butterbur plants and kudzu root could possibly help. These supplements should not be taken by women who are pregnant. [39] X Research source Fairly high doses (400mg) of vitamin B2, also known as riboflavin, may help prevent migraines. [40] X Research source Winnie Yu, What to Eat for What Ails You: How to Treat Illnesses by Changing the Food and Vitamins in Your Diet, Gloucester, MA: Fair Winds Press, 2007,168 [41] X Research source Metabolic and hepatology studies also show that coenzyme or active B-6 assists with liver amino acid metabolism, glucose metabolism, and neurological transmissions. Active B-6 helps keep the chemicals like serotonin in balance in the brain. This helps you avoid a chemical imbalance, which can trigger migraines. [42] X Research source
A doctor can also prescribe medications and alternative treatments for migraines.
After the migraine subsides, a clouded thought pattern may happen as well as the need to sleep and neck pain. [43] X Research source
Women are 3 times more likely to have a migraine than men. This may be due to a connection between estrogen levels and migraines. Women who are going to have a period soon often have headaches because of the drop of estrogen. [45] X Research source
Mood changes, including depression, euphoria, and irritability, can be an early sign of a migraine. You may also suffer from increased thirst or fluid retention. Many migraine sufferers notice an increased thirst before a bad headache starts. You can also have a marked increase or decrease in appetite. You can experience fatigue, restlessness, difficulty communicating or understanding people, difficulty in talking, stiffness in the neck, dizziness, weakness in an arm or leg, or lightheadedness that leads to the loss of balance. If these symptoms are new to you or more severe than usual, call your doctor right away.
The aura may also manifest itself as tingling or numbing sensations in the skin. You can also experience auditory disturbances. A rare form of migraine aura called “Alice in Wonderland Syndrome” involves an altered perception of one’s body or surroundings. This type of aura is most often seen in children, but is sometimes seen in adult migraine patients as well. [49] X Research source
Patients often cannot carry on a conversation because of the pain in their head. [50] X Research source Diarrhea, nausea, or even vomiting can accompany the headache phase. [51] X Research source [52] X Research source Beers, Mark H. “Migraine Headaches,” in The Merck Manual of Medical Information: 2nd Home Edition. New York: Merk & Company, 2003, 457
Start the diary by asking yourself these questions: When did I start having the headache? How often would I say they are now? Any specific days? Times? How can I describe the pain of the headache? Any triggers? Do I have different types of headaches? Does anyone else in the family experience headaches? Do I notice vision changes with your headaches? Do I get them around the time I have a period? Track the date, the time from start to finish, the pain rating from 0-10, any triggers, any symptoms beforehand, medications you took for it, and the relief of the migraine. If you have a smart-phone use one of mobile application for migraine to keep track of your migraine, triggers, aura, medication etc. You can find migraine apps for android by searching for migraine or related keyword in google play store.
Map out an approach to managing the prevention of your migraines once you have found the pattern. Put the plan into action, avoid triggers, and be aware of sensitivities. Record the outcomes and stick with anything that works for you to head off migraines. Other possible changes may be taking pain medication at the start of the headache and letting others know the pain you are going through.
