Do you suffer from debilitating migraine attacks like I have for over 22 years? I've reduced mine from 2-3 per week to just 2 per month through targeted dietary changes. Here's what worked for me.
As someone who's managed chronic migraines for decades, I've learned that diet plays a key role. While not every migraine has a dietary cause, certain foods act as triggers. I'll share which ones to avoid, preventive options, and the best eating patterns based on my experience and research.
Migraines cause intense, debilitating headaches, split into two main types:
These differ from tension or cluster headaches. For more on headache types and symptoms, visit Allesoverhoofdpijn.nl.
Migraine sufferers often recognize precursors, such as:
These can last minutes to hours before the headache hits, sometimes with nausea. Personally, I notice intense thirst, tense neck/shoulders, unusual cravings, or overeating as red flags.
Migraines stem from multiple factors; tracking yours is key. Common ones include:
Manage what you can: Prioritize sleep, ease stress, stabilize temperature exposure (e.g., avoid air-conditioned to hot sun jumps; use sunglasses). Ginger tea and CBD oil have helped me prevent some attacks.
Certain foods reliably provoke attacks. Avoid these:
1. Alcohol: Steer clear entirely.
2. Caffeine: Excess triggers attacks, but moderate amounts (e.g., coffee with paracetamol) can help during one.
3. Chocolate: Contains serotonin, a mood booster that triggers some.
4. Monosodium Glutamate (MSG/Vet-Sin): Common in Asian cuisine, soups, soy sauce, snacks, and labeled as E621-E625 or "flavor enhancer."
5. Cheese and Milk: Especially aged/hard cheeses; even soft ones or milk can provoke.
6. Processed Meats: High nitrates in sausages, bacon, canned meats—opt for fresh butcher cuts.
7. Salad Dressings: Often loaded with E-numbers, fats, and preservatives.
8. Artificial Sweeteners and Dyes: Aspartame (E951) and dyes like E102, E110; also preservatives (E210-252, etc.) that release histamine.
9. Citrus Fruits: Limit intake despite vitamin C benefits.
10. Fatty Foods: Fries, mayonnaise, etc.
11. Certain Vegetables: Tomatoes (nightshade family), spinach.
Focus on these natural allies:
Stabilize blood sugar with small, regular meals—3 mains + 2-3 snacks daily, at consistent times. Never skip breakfast. Hydrate with water or unsweetened herbal tea to avoid dehydration triggers.
Beyond diet:
In 2013, researchers identified a mutation in the 'casein kinase I delta' gene linked to migraines, paving the way for future treatments.
In late 2017, a new drug showed promise in reducing attack frequency and severity, with availability hoped for summer 2018 per researcher Peter Goadsby.
Migraines started at age 12 after a concussion. Attacks once left me incapacitated for hours, risky with young kids. Books on diet led me to cut cheese, broth, and MSG-laden foods—attacks dropped dramatically. (Chocolate's rarely an issue for me.)
For more on living with migraines' family impact, read my column "Living with Migraine."
If you battle migraines, try these nutrition tips. For loved ones/employers: Attacks disrupt life—empathy helps.
