The Anti Migraine Diet That Works, Scientists Say

Kyle J. Norton, Master of Nutrition

Migraine is one most common headaches characterized by chronic neurological disorder of moderate to severe headaches, and nausea that usually develop gradually over 5–20 minutes and last for less than 60 minutes.

The condition effects over 15% population in US, as a result of the change in the brain and its surrounding blood vessels.

Some researchers suggested that dietary and gastrointestinal issues have a significantly impact in clinical expression of migraine, including gut dysfunction during and between attacks, food triggers, increase in migraine with obesity, comorbid GI and systemic inflammation influenced by diet, and specific food allergies such as dairy and gluten(1).

And, care givers and practitioners not only need to encourage migraineurs to seek consistency in their lifestyle behaviors, and environmental exposures, as a way of avoiding sudden changes that may precipitate attacks(1) but also must remind them to avoid suspected foods that trigger, consistently(1).

Believe it or not, according to statistic and research, migraine headaches have caused substantial individual impact on work productivity and increased a significantly societal burden to direct medical costs, lost work time(2). 

And in more severe persistent migraine, the lost work time costs greatly exceed medical care costs(2).

Most common symptoms during migraine attacks include pain on one side or both sides of the head and pain that feels throbbing or pulsing.

Some patients during attacks also experience symptoms of  light,  sounds, smells and touch sensitivity.

In some cases, the attack also induces symptoms of nausea and vomiting. blurred vision….. and  lightheadedness.

Diet for Migraine headache
Certain diet may trigger the attack of migraine due to allergic reaction in certain people, but the below suggested foods may be helpful to people who experience migraine with no allergic effects.
1. Water
Water, an essential for the body’s proper functioning, and dehydration may trigger the migraine attack.

In a study of 50 migraineurs were asked if insufficient fluid intake could provoke their migraine attacks conducted by The City of London Migraine Clinic, researchers found that twenty replied “yes,” 7 were doubtfully positive, and 23 said “no.”

In addition  of 14 of 45 migraineurs at a meeting of the British Migraine association (UK) also recognized fluid deprivation as one of their migraine triggers.(E.C.1).

Therefore, adding fluid deprivation to migraine patient may reduce the numbers of migraine attacks.

2. Fish oil 
Omega-3 PUFA, from fish oil-eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) process anti-inflammatory properties of which are useful in the management of inflammatory and autoimmune diseases, including rheumatoid arthritis, Crohn’s disease, ulcerative colitis, psoriasis, lupus erythematosus, multiple sclerosis and migraine headaches.(E.C.2)

3. Broccoli
Broccoli is a very good source of magnesium and a good source of calcium.

Magnesium, plays an essential in many intracellular processes and in migraine pathogenesis. Low levels of magnesium may promote cortical spreading depression, hyperaggregation of platelets, affect serotonin receptor function, and influence synthesis and release of a variety of neurotransmitters of which can trigger migraine headache(B.A.8)

4. Sardines
Sardines contain measurable amount of Omega 3 fatty acid, calcium and CoQ10 with function in  in reduced frequency of migraine headache (E.B.3)(E.B.2)

5. Spinach
Spinach is an excellent source of both calcium, magnesium, vitamin B2 (riboflavin).

Riboflavin therapy supplemented may be appropriate alternatives in patients with migraine disorder as it significant decreases in headachefrequency, intensity, duration and medication intake (E.C.7)

6. Mustard Greens
The World’s Healthiest Foods recommends mustard greens as an excellent source of calcium and a very good source of magnesium which is important in preventing and treating migraine headache (See E.B.1 and 2)

7. Fish
Beside rich in Omega 3 fatty acids, all fish contain more or less DL-phenylalanine, an essential amino acid of which is important for our body converts phenylalanine to tyrosine, another amino acid then to epinephrine and norepinephrine, which are important brain chemicals called neurotransmitters.

Some researchers suggest that DL-phenylalanine(DLPA) appears to potentiate pain relief and ease depression in patients receiving opiates for chronic non-malignant pain(E.C.9).

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Kyle J. Norton, Master of Nutrition
Health article writer and researcher; Over 10.000 articles and research papers have been written and published on line, including world wide health, ezine articles, article base, healthblogs, selfgrowth, best before it’s news, the karate GB daily, etc.,.
Named TOP 50 MEDICAL ESSAYS FOR ARTISTS & AUTHORS TO READ by Disilgold.com Named 50 of the best health Tweeters Canada – Huffington Post
Nominated for shorty award over last 4 years
Some articles have been used as references in medical research, such as international journal Pharma and Bio science, ISSN 0975-6299.

Sources
(E.C.1) http://www.ncbi.nlm.nih.gov/pubmed/15953311
(E.C.2) http://www.ncbi.nlm.nih.gov/pubmed/12480795
(E.C.7) http://www.ncbi.nlm.nih.gov/pubmed/21197315
(E.C.9) http://www.ncbi.nlm.nih.gov/pubmed/10998643 
(B.A.8) http://www.ncbi.nlm.nih.gov/pubmed/22426836 
(E.B.2) http://www.ncbi.nlm.nih.gov/pubmed/2948651
(E.B.3) http://www.ncbi.nlm.nih.gov/pubmed/17355497 
(1) https://www.ncbi.nlm.nih.gov/pubmed/24068338
(2) https://www.ncbi.nlm.nih.gov/pubmed/26563803