How to Manage Migraines

How to Manage Migraines

by | Oct 7, 2021

Eating clean, exercising, and immersing the body with fresh fruits and vegetables is key when it comes to general health, but I have many clients that come to me suffering from regular migraines, and this can be very unpleasant. There are some essential things you can do to help alleviate this often debilitating illness. Firstly, the most important thing you can do is cut out processed foods and dairy. The mucus forming inflammatory responses from these types of foods can often be the cause of a toxic liver. You can also make sure your liver is happy by introducing cleansing teas such as nettle and dandelion, and regularly taking milk thistle tinctures to help give that cleansing support.

There is one bad diet habit that is linked to migraines, and that is skipping meals. Going for long periods without food can be a significant trigger, but eating a few big meals each day can also spike your blood sugar and make you more susceptible to migraines. Through my experience with my clients, I have found that the best way to prevent migraines is to install a pattern of regular, small meals throughout the day. Eating five or six small, healthy, freshly cooked meals throughout the day can help you prevent hunger-related headaches and keep your blood sugar on an even keel. A healthy anti-migraine diet is a fresh diet consisting of vegetables, fruits, and lean meats, similar to the Mediterranean diet. The diet should be very focused on anti-inflammatory foods. Making fresh spinach soups, salads, and other light meals seems to be best the best option.

Migraine sufferers should also avoid consuming large amounts of any food or drink that could trigger a headache – these include sugary foods, caffeinated drinks, alcohol, and foods containing preservatives or artificial sweeteners.

Examples of foods to avoid:

  • Processed meats like hot dogs, sausages, and bacon. These contain nitrites that cause blood vessels to swell, often leading to migraines.
  • Aged cheeses (such as blue cheese), red wine, cured meats, and smoked fish. This is because these things contain the substance tyramine, an amino acid that is linked to headaches.
  • Chocolate, which contains beta-phenylethylamine (a chemical compound linked to migraines).
  •  Anything that contains the artificial sweeteners aspartame and sucralose.

Although a nutritious diet is important, you should also be aware that even some healthy foods can potentially trigger migraines.

These can include:

  • Citrus fruits
  • Peanuts and tree nuts
  • Beans
  • Cultured dairy products

Some people who get migraines may also have celiac disease – in which case, consuming wheat or gluten can trigger attacks. Try eating foods high in omega-3 fatty acids, which can help decrease inflammation, such as salmon, flaxseeds, olive oil, and walnuts. Low-fat diets can also help reduce migraines in some people, and this makes sense when it comes to good blood condition, a healthy digestive system and a well-functioning liver.


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