Reduce Cheese - tyramine (migraine trigger) forms as protein-rich foods age. Blue cheese, brie, cheddar, feta, mozzarella, parmesan, and Swiss cheese are high in tyramine. Avoid These Additive 1/ MSG (monosodium glutamate) - main ingredient in soy sauce and meat tenderizer. It’s sometimes listed on packaged foods as “all natural preservatives” or “hydrolyzed protein.” 2/ Nitrates and nitrites - found in cured & processed meats, like hot dogs, ham, and bacon. 3/ Aspartame - unclear how this artificial sweetener causes headaches. Watch What You Drink, Too Red wine and other alcoholic drinks like beer, champagne, and liquor can also make your head pound. Limit your caffeine intake to no more than 200mg a day. That’s about one small cup of coffee (chocolate and many fizzy drinks have caffeine too).
How to Hold Off Migraines 1. Choose better food. Eat as much wholesome, fresh food, like fruits and vegetables, as you can. Avoid processed and packaged foods. 2. Eat more “mini” meals. Instead of three large meals each day, opt for five or six small ones. This will prevent you from getting a headache because you’re hungry. 3. Drink plenty of water. To stay hydrated, sip at least eight glasses of water each day. 4. Manage stress. Feeling tense and worried may be enough to make your head throb. Regular exercise can give you a sense of control and it’ll also help you keep a healthy weight.
8 Best Foods for Migraines 1. Salmon is rich in anti-inflammatory omega-3 fatty acids, magnesium, CoQ10 & vitamin D. 2. Shiitake mushrooms are one of the best plant-based sources of vitamin D (Vitamin D deficiency is associated with migraines). 3. Spinach contains vitamin B2. 4. Almonds are rich sources of magnesium, which relaxes muscles. 5. Chia seeds are high in omega-3s (anti-inflammatory), and have lots of magnesium too. 6. Eggs provide B2, protein for healing &repair, and essential fats which support brain health.
7. Lentils contain CoQ10 + protein & fibre needed to keep our blood sugar levels steady. 8. Pomegranate seeds have antioxidants and melatonin.
(adapted from: www.webmd.com , www.glutenfreesociety.org , www.culinarynutrition.com )
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