Jun 17, 2008 9:38 am US/Central
Diet Can Trigger, Prevent Migraine Pain
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Debilitating migraines can be prevented by regular diet, sleep and exercise. (File)
CBS
If you're one of the more than 28 million Americans plagued by debilitating migraine headaches, relief may be as simple as changing what you eat, registered dietitian Keri Glassman explained on "The Early Show" on Tuesday.
Glassman pointed to foods to avoid if you're prone to migraines, and ones to keep in your arsenal because they may help you avert that throbbing pain and other symptoms.
No food or food additive has been proven to cause migraines, Glassman stressed.
Conversely, it appears that regular supplementation with some nutrients may reduce the frequency and intensity of migraines, she continued.
People have individual triggers, including dietary choices, stress, and activities, she added.
According to Glassman, possible migraine contributors include:
TyramineMechanism: amino acid and vasodilator
Found in: aged cheese, wine, chocolate, smoked, cured or pickled meat, processed meats, tofu, some fruits and vegetables such as eggplant, avocado, bananas and raspberries
Food Additives: Nitrites, MSGMechanism: preservative that excites neurons and has been linked to the onset of migraines; research is inconclusive.
Found in: Chinese food, cheese powders such as Doritos, Campbell's soups, potato chips, frozen meals, and some salad dressings
AspartameMechanism: artificial sweetener that research has linked to onset of migraines, though mechanism is unknown. Some believe it's linked to serotonin. It's been shown to cause neurons to fire spasmodically, burning out neurons.
Found in: diet drinks and foods
Alcohol, which contains histamines
Mechanism: histamines stimulate the immune system
Found in: wine and beer, some cheese, beef, pork, bananas
Possible Migraine Relievers
Omega-3s Mechanism: important for brain function, also have anti-inflammatory and nerve-protecting actions
Found in: salmon, oily fish, some nuts, tuna
GingerMechanism: mild anti-histamine and has an anti-inflammatory effect; ginger inhibits blood vessels from swelling at the onset of a headache and nerves are instantly relieved of pressure.
Found in: ginger cookies, muffins, tea and can be added to stir-fry
Vitamins and minerals, including:
Vitamin B2 / Riboflavin
Mechanism: Some studies have shown them to reduce the frequency of migraines, though not their duration or severity; also linked to the efficacy of beta-blockers, drugs used to prevent migraines
Found in: liver, almonds, soy nuts, shellfish, milk and dairy
MagnesiumMechanism: helps to relax blood vessels and maintain normal nerve function
Found in: wheat germ, beans, soy products, seafood, dark green leafy vegetables, milk
Caffeine may cause or relieve headaches
Mechanism: increases the absorption of some headache medications, bringing about relief more quickly. Too much can cause anxiety, sleep problems and muscle twitching.
Found in: tea, coffee, headache medications, chocolate
Tips to Prevent MigrainesKeep a diary of events and foods surrounding migraines; identify patterns and experiment with dietary and activity modifications.
Don't skip meals; episodes of hypoglycemia are linked to the onset of migraines.
Exercise
Sleep: Getting too much or too little can trigger migraines
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