Copyright thenationalherald
Migraines afflict millions of people worldwide, and beyond medication, simple dietary habits can help reduce the frequency and severity of attacks. Which practices are scientifically supported, and when is it worth trying them? Below is a practical guide based on international organizations and published scientific studies. According to the World Health Organization, irregular eating and hydration patterns are common triggers. Keep a stable routine of meals and hydration. Skipping meals or becoming dehydrated are frequently reported migraine triggers. Maintaining regular meals and adequate fluid intake is a key preventive measure recommended by international guidelines. Studies on the Mediterranean dietary pattern suggest it has a positive effect in helping to avoid migraines. Adherence to the Mediterranean pattern – rich in fruits, vegetables, olive oil, fish, and whole grains – is associated with reduced frequency and duration of headaches among migraine patients. Since migraines are often linked to inflammation, an appropriate diet can lessen their occurrence and improve cardiometabolic health. The ‘magic’ nutrients that help prevent migraines are magnesium and riboflavin. Systematic reviews and clinical trials show that magnesium supplements (e.g., 300-600 mg/day in selected forms) can reduce the occurrence of attacks in some patients and are well tolerated. Muscle tension – whether from stress or physical fatigue – is often significant; magnesium intake has a beneficial effect on muscle pain or injuries, particularly in the neck or shoulders. Similarly, riboflavin (vitamin B2) at about 400 mg/day has shown beneficial results in preventing migraines in several studies. The decision to take supplements should always be made in consultation with a doctor. In individuals with obesity, weight loss is consistently linked with a reduction in both the frequency and severity of migraine episodes in several studies. Weight reduction may help by lowering systemic inflammation and improving metabolic factors that aggravate migraines. Identify your personal dietary triggers – but do so wisely. While many people report trigger foods (coffee, alcohol, cheese, processed meats, MSG, artificial sweeteners), high-quality studies show that reactions are often individual and correlations are not universal. Keeping a headache/food diary can help detect possible triggers without leading to unnecessary dietary restrictions. Caffeine and alcohol usually act negatively. Although caffeine can relieve some migraine attacks when consumed in moderation, in other cases it can cause dependence or rebound headaches if taken excessively or stopped suddenly. Alcohol, especially red wine, is frequently cited as a trigger, so caution or avoidance is advised for sensitive individuals. For therapeutic decisions, always consult a neurologist or dietitian. However, since everybody is different, by following the above guidelines and keeping a journal, you may be able to avoid some of these attacks. *The above is not medical advice but mere suggestions for improving your diet. Before herbal use you should consult your doctor, especially for those who have health issues or are pregnant or under the age of 6. Evropi-Sofia Dalampira holds a PhD in Agricultural Economics, an MSc in Botany Biology, and an MSc in Horticulture &Viticulture.
