Tip # 3 – Incorporate Specific Foods into Your Diet:
If you are a migraine sufferer like me, you are constantly looking for prevention ideas. Certain foods can help prevent migraines. These foods include (but are not limited to):
- Coffee: When it comes to coffee, caffeine can give you migraine relief. It is a major ingredient in many headache medications. However, if you consume too much, it can actually cause migraines. Moderation is key!
- Cayenne: Cayenne peppers are widely recognized as culinary ingredients that adds spicy heat and flavor to recipes. However, this pepper may also offer healing benefits. Capsaicin, the chemical that gives cayenne peppers their heat, may help reduce blood vessel constriction. This may help prevent blood pressure fluctuations that can also trigger migraines.
- Flaxseed and Fish: Adding these to your diet has an anti-inflammatory effect and that is beneficial in preventing migraines. Flaxseeds and fish are packed with omega3s and fiber and can actually help prevent migraines.
- Riboflavin-Rich Foods: Riboflavin (also known as vitamin B2), is one of eight B vitamins necessary for metabolizing nutrients and giving protection to your central nervous system. If you have a B2 deficiency, studies have shown this may also contribute to headaches; particularly migraines. Adding foods high in riboflavin may help stop recurring migraines. Riboflavin-rich foods include eggs, avocados, broccoli, romaine lettuce, alfalfa, asparagus, walnuts and mushrooms.
- Magnesium-Rich Foods: About 60% of migraine sufferers possibly have magnesium deficiencies. Magnesium, as you know from my previous blogs, is a trace mineral that can help normalize nerve impulses in your brain that transmit pain signals. Increase your magnesium intake by consuming foods such as kale, tofu, lima beans, kelp, garlic, apples, bananas and apricots.Tip # 4 – Dietary Supplements:Sometimes, adding some type of supplement can help with the prevention, frequency and intensity of migraine pain. Here are some supplements which have been found to be beneficial:
- Magnesium: This is probably the most important one as it contributes to relaxing the brain blood vessels that cause the pain. Magnesium penetrates cell membranes, including the mitochondria.
- Vitamin B2: Riboflavin, which is vitamin B2, converts energy from carbohydrates. The riboflavin gives your brain more energy, which makes it less likely to be bothered by migraine triggers.
- Vitamin B6: This vitamin is needed so the body can properly use serotonin and dopamine. These neurotransmitters are necessary for normal nerve cell communication. Researchers have found that in people with migraines, there is a tendency towards lower levels of serotonin. Taking B6 may help your body better use these important chemicals. B6 is thought be a key vitamin for migraine aura as well as being a natural remedy for migraines.
- Vitamin B12 & Folic Acid: B12 supplements may also be effective for migraine relief if it is taken along with vitamin B6 and folic acid. A study published in “Pharmacogenetics & Genomics” in June 2009 showed that participants who took all three supplements together saw a reduction in migraine frequency in addition to the severity of their pain.Tip # 5 –Herbal Supplements:Many people have used alternative therapy for many ailments. Certain herbs have shown to be useful in helping reduce or prevent migraines. It has been found that some of those herbs can be just as strong or effective as prescription drugs. However, it is important to remember that if you consider using any type of herbal supplements, you should first consult your physician or healthcare provider to be sure they interact well with any medications you are currently taking.