In our previous blog, we have already discussed some easy way to manage stress without medications. Stress is one of the migraine triggers. Click this link if you haven't read our blog yet, 9 effective tips to manage stress and migraine headache. In this blog we'll discuss about diet and life style modifications that need to be followed when suffering from migraine headache.

Diet plays a major role in migraine.  There are numerous items in our regular diet that can cause migraine headaches. Consider the scenario where your doctor advises against drinking tea or coffee because you are addicted to them. In this case attempting to avoid tea or coffee can also act as a trigger for migraines. Anyhow, it's generally safe to have two cups of light tea or coffee in a day. So, Instead of completely avoiding tea or coffee, reduce your intake.

Similarly, missing meals or having long gap between meals can also cause migraines. Thus, avoid having long intervals between meals and eat whenever you're hungry or feeling weak. You can definitely have a vegetable sandwich, a banana, mango, fruit juice, raisins, dates, makhanna or moth beans sprouts in between meals. These all are healthy snacking options and will protect you from migraine headache.

Another factor that can cause migraine is excessive consumption of junk food, ready to eat food, processed foods or noodles. Food preservatives, alcohol, cheese, yeast-containing foods, and monosodium glutamate (MSG) which is mostly present in noodles and Chinese food, are among the many common migraine triggers. In addition, you need to always have a food journal with you where you can record all the foods that give you migraine. Everybody may experience this differently. Avoid following an extremely strict diet as this could lead to nutrient deficiencies. You can consult a dietician for advice on maintaining a healthy diet.

Studies have shown that migraine have three primary causes.

1. Mitochondrial defect that prevents the brain from receiving energy which can lead to migraine.

2. Toxins

3. Inflammation

Therefore, we should focus closely on these three factors in order to lessen the frequency and intensity of migraines.

Mitochondria which is also known as the power house of cells. Science students are aware that mitochondria play a crucial role in energy production. Due to certain defect in mitochondria, there is energy deficiency in our brain which causes migraine. Since magnesium makes up 60% of mitochondria, you need to include foods high in magnesium in your diet on a regular basis. Although diet is safe, you can also take magnesium supplements. The following is list of foods that are high in magnesium.

1. Fruits like mango, grapes, banana, seetaphal or custard apple, pomegranate and plums are rich in magnesium

2. Nuts like almonds and coconut

3. Green leafy vegetables like spinach, amaranth or lal saag

4. Pulses and legumes like moth beans (matki) , green gram dal or green gram sprouts

In addition to magnesium, vitamin B is also recommended for migraine sufferers. Vitamin B helps in the metabolism of fat, protein, and carbohydrates. It also contributes to the health of our neurons. And in order to minimize migraine headache, both these things are necessary.

In order to reduce toxins, you need to consume more antioxidant-rich foods like salad, homemade chutney, fruits and fruit juices. Sugar should be avoided as well because it increases inflammation.

You need to get at least 7-8 hours of deep sleep per day to reduce the frequency of migraine headache. You can have a glass of milk before bed if you have trouble falling asleep. This will help to avoid constipation and promote restful sleep.

Practice deep breathing, yoga, or meditation. This will help to decrease mental stress and inflammation in brain. Be positive and Keep yourself active throughout the day. Take medications only when needed; do not take it frequently as it has number of side effects.

Here are summarizing 5 points to reduce migraine headache.

1. Make sure to eat five to seven servings of fruits, vegetables or raw vegetable salad every day.

2. Consume two or more servings of pulses and legumes on daily basis. Such as besan chilla, rajmah, dal, sprouted whole moong or moth beans, peas, and soy.

3. Cut back on coffee and tea gradually. It's something you can have occasionally. In general, one to two cups of light tea or coffee is considered safe.

4. Avoid processed food, junk food, ready-to-eat food and food with preservatives or added sugar.

5. Work out or practice yoga for 30 to 45 minutes daily.

6. Certain supplements, such as ashwaganda, Co-Q10, magnesium, omega-3 fatty acid, and B vitamins, may lessen migraine frequency and intensity by lowering stress and inflammation and enhancing the brain's ability to produce energy.

7. Avoid taking sleeping pills, pain killers or medicines for stress and depression on regular basis.

You might be shocked to learn that having a migraine headache can have certain advantages too. Yes, this is undoubtedly a stupid statement, but let me explain.

You lead a healthy lifestyle and eat well. Since consuming sugar, tea, coffee, junk food, unhealthy food and alcohol can all cause migraine.  You may need to cut back on your coffee, tea or alcohol consumption. This also protects you against numerous weight-related chronic diseases such as diabetes, PCOS, hypertension, heart disease, and others. Studies have also shown that individuals with migraines have a lower risk of developing Type 2 diabetes. https://pmc.ncbi.nlm.nih.gov/articles/PMC6440234/

I would like to clarify one more thing at this point: although there is a clear correlation between diet and migraine headache, no food has been scientifically proven to cause migraine headache. At bite and diet we offer you the clarity and guidance needed to make informed decisions and follow a personalized nutrition plan that promotes health without side effects.

Our approach focuses on reducing reliance on medication by addressing the root causes of health issues through intelligent eating. This can help you manage conditions like Diabetes, PCOS, and Hypertension more effectively.

Our goal is to provide budget-friendly, individualized nutrition therapies that lead to tangible health improvements and a higher quality of life.