Lifestyle Support for Migraine Headaches

What is a migraine headache?

A migraine headache can cause intense throbbing in an area of the head and often includes nausea, vomiting and extreme sensitivity to light and sound. It is believed to occur as a result of complex interactions between the nervous and vascular system. They can last hours or days and often have advance warning signs such as flashing lights, blind spots or tingling in arms and legs.

What can increase your risk of migraine headaches?

Behavioral/lifestyle risk factors (things you can change)

  • Food triggers

  • Skipping meals or fasting

  • Food additives

  • Stress

  • Sensory stimuli (bright lights, loud sounds, unusual smells)

  • Sleep (too much or too little)

  • Intense physical exertion

  • Oral contraceptives

  • Vasodilators

Hereditary and disease risk and environmental factors

  • Hormonal changes in women immediately before or during menstruation; also during pregnancy and menopause

  • Change in barometric pressure

  • Family history

  • Begins during adolescence

  • Women

  • Celiac disease

Migraines can lead to:

  • Abdominal problems from using NSAIDs

  • Medication overuse headaches

  • Serotonin syndrome

  • Persistent aura

  • Migrainous infarction

Nutrition Support

Eat more:

  • Brown rice

  • Quinoa

  • Cooked or dried fruits (except as listed at right)

  • Cooked green, yellow and orange vegetables (except as listed at right)

  • Water

  • Ginger

  • Coffee can be a trigger food but for others it works as a treatment at the onset of a migraine

Eat less:

  • Dairy

  • Chocolate

  • Eggs

  • Citrus fruits, apples, bananas

  • Meat (especially deli meat)

  • Wheat

  • Nuts

  • Tomatoes, onions, corn

  • Red wine and alcohol

  • Aspartame

  • MSG

  • Sodium nitrate

  • Caffeinated beverages

Essential vitamins and minerals (plant-based foods sources listed)

  • B2 (Riboflavin) – 400 mg/day (top foods: dark leafy greens, whole and enriched grains and cereals, almonds)

  • Magnesium – 400 to 700 mg/day (top foods: almonds, spinach, cashews, peanuts)

  • Calcium: 1,000 to 2,000 mg/day (top foods: dark leafy greens, legumes, rhubarb)

Relevant dietary theories

  • Elimination Diet – trigger foods are removed and only safe foods are eaten. Trigger foods are added one at a time to see if there is a reaction.

Exercise

  • Regular aerobic exercise—warming up slowly, yoga

Stress reduction and relaxation

  • Muscle relaxation, sleep (not too much), rest in a dark room, massage therapy

Lifestyle

  • Acupuncture, biofeedback and relaxation therapy