Diet Decisions to Prevent Migraines
By Deja Ivy, nutrition graduate student in the Coordinated Program
Your head is hurting. You feel like you cannot get out of bed, function at work, or even do anything around your home. You’re having a migraine, and now your whole task list for the day will have to wait. This can describe a day in the life of someone suffering from migraines. Migraines affect nearly 1 out of 7 people and 10% of children ages 5 to 15 in the United States. Worldwide, it is the third most prevalent illness and the sixth most disabling illness.
Most people who experience migraines believe that their eating habits contribute to the onset of their headaches, marking the importance of diet in those suffering from migraines. A recent study conducted on Harvard University’s Healthy Eating Plate and migraines may be of some help. In this study of 97 participants who experience migraines, those who saw a reduction of 30% of their monthly migraine days made dietary changes.
What is the Healthy Eating Plate?
The Healthy Eating Plate (HEP) depicts a balanced meal and provides advice on making healthy food choices. A fourth of the plate represents a protein, one-fourth whole grains, and half a plate of fruit and vegetables; But the largest category on the HEP is vegetables. Many who have seen the USDA’s MyPlate may think it’s a replica, but there are some differences. Dairy is not shown in the HEP, but instead, a cup of water is in the picture. Another difference is it features healthy fats on the side of the plate. In comparison to MyPlate, it may resemble more of a Mediterranean diet.
Carbohydrates and Migraines
The Healthy Eating plate emphasizes the type of carbohydrate rather than the amount. It recommends consuming more whole grains, fruits, beans, and vegetables instead of refined grains, potatoes, or potato products, like chips or fries. It also recommends carbs with a low glycemic index, and a low glycemic diet can be effective at reducing migraine attacks. Low glycemic index foods don’t cause a spike a large spike in blood glucose levels after eating them. However, research supports that fasting-triggered headaches and low blood sugar may also contribute to migraines, so that is not said to say glucose should be avoided. Instead, when it comes to glucose and carbs, a healthy balance is most important. In this study, migraineurs who cut back on the carbs experienced less painful headaches, reduced the number of monthly migraines, and increased their perception of their disability; The migraineurs had an improved perception that they could have productive days.
Trigger Foods
Most migraineurs believe eating certain foods can bring on a migraine attack, which is why some health professionals suggest keeping food diaries to identify food triggers for headache days. These suspected ‘trigger foods’ for migraines are some of the typical ‘feel-good foods’ like aged cheese, wine, and chocolate. It may sound like a Friday night meal with pizza, an adult beverage, and a chocolatey dessert. Other shelf-stable foods and processed meats are also suspected of triggering headaches. Some theories are that particular foods may disrupt neurotransmitters, alter the immune system, or irritate food allergies in individuals. However, much more research is needed to clarify if foods can trigger migraines.
Habits for a Healthy Head
The participants that followed the HEP model also lost weight, which lowered their body mass index (BMI), reduced their salt intake and felt more aware of their dietary habits. Also, they felt more capable of living a normal life. When thinking of your next meal, can you get ahead of migraine pain?