Discover effective dietary changes to manage migraine with this checklist. From optimizing hydration and stabilizing blood sugar to adopting a Mediterranean-inspired diet, these adjustments can naturally alleviate symptoms. Learn how personalized dietary tweaks and avoiding common triggers like refined sugars can support your journey towards better migraine management.
Try these simple adjustments before exploring more complicated diets:
Hydration and Beverage Choices
- Drink more water and herbal tea: Staying hydrated is crucial.
- Reduce intake of juice, caffeine, and alcohol.
- Stop drinking sodas.
Meal and Snack Habits
- Do not skip meals: Regular meals help maintain stable blood sugar levels.
- Have healthy snacks handy: Choose snacks that are high in protein and low in sugar to avoid cravings.
Food Quality
- Avoid refined sugars and artificial sweeteners.
- Eat more fresh, whole foods: Avoid processed foods and incorporate more fresh foods into your diet.
- Adopt a Mediterranean diet: Focus on vegetables, whole grains, and lean proteins.
If you want to take it one step further:
Personalized Dietary Adjustments
- Consult a nutritionist: Get personalized advice for your specific needs.
- Try a lactose-free or gluten-free diet.
- Try an elimination diet: Use a structured approach to identify and remove potential triggers.
General Guidelines and Further Reading
- Do NOT engage in expensive cures, food fads, or extreme diets: These are often ineffective and can be harmful.
- Do NOT avoid every potential food that could be trigger without proper observation, especially if you have frequent migraine.
- Keep your horizons open: Remember that diet is just one component of a migraine-friendly lifestyle.
- Read more about nutrition and migraine.
- Read more about natural supplements for migraine prevention.
- Read more on the ketogenic diet for migraine.
References
- Zaeem Z, Zhou L, Dilli E. Headaches: A Review of the Role of Dietary Factors. Current neurology and neuroscience reports. 2016;16(11):101.
- Finocchi C, Sivori G. Food as trigger and aggravating factor of migraine. Neurol Sci. 2012;33 Suppl 1:S77-80.
- Borkum JM. Migraine Triggers and Oxidative Stress: A Narrative Review and Synthesis. Headache. 2016;56(1):12-35.
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