Migraine is a common disease, with 10% of people in the UK alone suffering from it. Migraines not only cause severe head pain but can also lead to nausea, vomiting, visual disturbances, and neck stiffness. According to a report by the UK's "Daily Mail" on the 23rd, in addition to medication, experts say that subtle changes in diet and lifestyle can also help relieve or prevent migraines. Here are 10 non-drug methods worth a try.
1. Avoid Triggers
Keep a lifestyle diary for a few weeks to identify your specific migraine triggers. Common triggers include: smoking (nicotine narrows blood vessels in the brain), excessive high-intensity exercise, excessive stress, changes in sleep patterns, head and neck pain, and dental problems.
2. Pay Attention to Blood Sugar
A drop in blood sugar is a common migraine trigger because it can lead to an increase in blood pressure. You should eat every 4 hours and avoid going for 12 hours without food at night. Eat more low-glycemic index foods such as fruits, vegetables, low-fat yogurt, and cheese. Avoid high-glycemic index foods like white bread, pastries, sugary drinks, and candy.
3. Reduce Caffeine Intake
Too much caffeine can cause the blood vessels in the head to constrict excessively, which in turn can trigger a migraine. Consuming more than 300 milligrams of caffeine per day (equivalent to 3 cups of brewed coffee or 5 cups of instant coffee) can lead to migraines. It is recommended to reduce your intake of caffeinated beverages or switch to decaffeinated ones. Additionally, chocolate also contains caffeine.
4. Beware of Food Additives
Many people are sensitive to food additives, such as monosodium glutamate (MSG), aspartame, tartrazine (the yellow coloring in foam drinks and gummy candies), sulfites (additives in wine), and sodium benzoate (additives in shrimp, margarine, soft drinks, and candy).
5. Chew Raw Ginger
Chewing raw ginger can help relieve the nausea and digestive issues associated with migraines. Ginger can block prostaglandins, which cause inflammation of the brain's blood vessels, thereby relieving migraines.
6. Increase Serotonin Levels
Multiple studies have shown that migraine patients generally have low serotonin levels. It is recommended to eat more high-protein foods, such as chicken, turkey, eggs, dairy products, bananas, dates, oats, rice, whole grains, nuts, and seeds.
7. Drink More Water
Dehydration can also easily trigger migraines. When the surrounding tissues of the brain become dehydrated, they shrink, leading to irritation and pain. It is recommended to drink 1-2 liters of water per day.
8. Increase Supplements
Supplementing with Coenzyme Q10 can help prevent migraines.
9. Eat Magnesium-Rich Foods
A magnesium deficiency in the body can lead to reduced blood flow to the brain and low blood sugar, both of which are strongly linked to migraine attacks. It is recommended to eat more magnesium-rich foods such as fresh green leafy vegetables, tomato soup, nuts, seeds, whole grains, legumes, potatoes, and oats.
10. Practice Yoga
Practicing yoga helps to calm the mind, release stress, and relieve pain. Certain yoga poses can help relieve neck and shoulder stiffness, which in turn can help prevent and treat migraines.