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| Image Source: Shutterstock | Credit Goes To: Roman Samborskyi |
There is no new age miracle when it comes to avoiding migraines, but there are certain foods and drinks that will help you with migraines naturally.
New research again shows that the food you eat and drink can do a lot to help migraine symptoms, so if it is of concern to you, there are things you can do to lessen the food and drink triggers.
In this blog post I will share what the top 5 foods and drinks you should consume to soothe a migraine and some tips that would be easy to implement. They are good alternatives to meds that if you’ve got migraines, or if you’re tired of getting them and also searching for natural ways to decrease the migraine frequency, these methods can be the stuff you’re looking for.
It’s time we looked into some of the yummy options that might help you get back on board and feel on top of things!
Table of Content (TOC)
5 Foods That May Help Ease Your Migraine Symptoms
1. Leafy Greens
Spinach, kale and Swiss chard are all leafy greens with abundant magnesium, a mineral known for reducing the frequency of migraines. Magnesium is necessary to prevent migraines because it helps regulate both nerve function and blood flow.
People with migraines may be low in magnesium, so studies suggest they should include leafy greens in their diet.
How to Add Them to Your Diet:
- Throw spinach into your morning smoothie.
- Instead of salad lettuce, use kale as the base for your salads.
- In soups add swiss chard or sauté it as a vegetable side.
These simple tweaks can help make sure you’re getting enough magnesium to ward off those migraines.
2. Fatty Fish
Fatty Fish like Salmon, Mackerel and Sardines are high in omega 3 fatty acids which are anti inflammatory.
Easy Meal Ideas:
- Make dinner grilled salmon with some steamed veggies.
- If you are the one who always finds sardines bland or funky, you can add canned sardines to your favorite salad.
- Just use whole grain toast as a mackerel topping.
3. Nuts and Seeds
Almonds, as well as flax seeds and chia seeds are rich in magnesium and healthy fatty fats. Besides preventing migraines, they are quite simple to incorporate in your daily diet.
Ways to Include Them:
- Chia seeds sprinkle on yogurt or oatmeal.
- Add a scoop of flaxseed to your smoothie.
- Eat almonds rather than processed chips.
4. Whole Grains
Maintaining steady blood sugar levels is important for migraine prevention, which is why whole grains such as oats, quinoa and brown rice help.
Migraines are triggered by spikes and drops in blood sugar. Including whole grains in your diet will stabilize your energy levels so that you won't be grumpy and still have energy by lunchtime.
Quick Ideas:
- Make oatmeal your start to the day.
- Base your protein packed lunch bowl on quinoa.
- Go for dinner with brown rice in place of white.
5. Berries
Other fruits and berries high in antioxidants and rich in fiber include blueberries, strawberries, raspberries and more which, if they can help reduce inflammation, is a common trigger for migraines.
Also hydrating and packed with natural sweetness (as opposed to added sugars which can sometimes make the symptoms worse), these fruits are a great snack as well.
Fun Ways to Enjoy Berries:
- They can be added to your cereal or yogurt.
- Combine them into a nice cool smoothie.
- You can eat them on their own as a snack.
5 Drinks That Can Help with Migraines
1. Water
Deep dehydration is a major: something that can trigger migraines. But drinking enough water through the day can cut your chances of an attack down to far fewer than half.
Drink at least 8-10 glasses a day, and more if you’re active.
Tips to Stay Hydrated:
- Keep a reusable water bottle.
- If you don’t want plain water, add cucumber or lemon to your water for a little flavor.
- Set alarms so that you’re constantly reminded of how to rehydrate yourself.
2. Ginger Tea
It is an anti-inflammatory, along with helping with nausea that is often involved with migraines.
If you find yourself skipping out on your ginger intake, an easy and soothing way to get it in is with ginger tea.
How to Make It:
- The purpose of boiling fresh ginger slices in water for 10 mins.
- Add honey or lemon for taste.
- When you feel a migraine starting, sip the ginger tea slowly.
3. Chamomile Tea
Well known for relaxing properties, Chamomile is a good natural calming agent to help combat stress, a common migraine trigger. Drinking chamomile tea before bed also enhances sleep quality to allow you to get the rest your body needs to avoid migraines.
Why It Works:
- It reduces the migraines induced by stress.
- It improved relaxation and good sleep quality.
4. Almond Milk
A great source of magnesium is almond milk, which is a dairy free option for migraine prone folks with dairy sensitivities.
Versatile and can be used in many recipes it makes it a wonderful addition to your diet.
How to Use Almond Milk:
- Pour it over your cereal.
- It is a great base to use for smoothies.
- Drink it as a stand alone drink.
5. Green Smoothies
Green smoothies are a great way to easily put together multiple migraine friendly ingredients in one delicious drink: Berries, spinach, and almond milk.
Make them, they’re easy and provide nutrients that help support your overall brain health.
Simple Recipe:
- Mix together spinach, a banana, almond milk, and a whole heap of berries and blend.
- To bump up the nutrition, add a tablespoon of chia seeds.
- It can be enjoyed quickly as a breakfast, or a snack.
Foods and Drinks to Avoid if You Have Migraines
True, you want to eat beneficial foods, but just as important, you don’t want to eat trigger foods.
Common culprits include:
- Caffeine: It may help in moderation, but too much can cause withdrawal headaches.
- Alcohol: Red wine which contains migraine causing tannins.
- Processed Meats: Contain nitrates that can cause migraines.
- Artificial Sweeteners: They can be a big trigger, found in diet sodas and sugar free products.
Record what you eat in a food diary, to see what your unique triggers are and adapt accordingly.
How to Incorporate These Foods and Drinks into Your Routine
There’s no need to make dealing with these migraine friendly foods and drinks that much more complicated.
Here are some tips:
- Plan Ahead: Plan out these ingredients for a weekly meal.
- Batch Cook: Make sure to prepare the meals in advance, time saving, and ensure they are healthy.
- Keep Snacks Handy: Nuts, seeds or a water bottle wherever you go.
So these small changes can mean a big difference in your way of managing migraine.
When You Should Get Professional Help
Dietary changes can help control migraines, but there’s not a one-size-fits all solution. These adjustments don’t always solve the problem of migraines, and it’s important to see a healthcare professional if the migraines still occur.
They can also detect possible other causes and establish a treatment plan specifically for you.
Final Vision
Natural diet management of migraines is a powerful and proactive approach. And these foods—magnesium rich, omega 3 fatty acids, anti inflammatory ingredients—don’t just help reduce your migraine frequency, they help improve your health overall.
The smallest of things make the biggest difference. Try them today and you may be on your way to relief.
May you live migraine free and feel your best!
