A headache is something very unpleasant, so we review which are the best foods to prevent migraine headaches and which we should avoid.
Those of you who have suffered a headache at some point in your life will know that it is a really unpleasant discomfort. Going a little further, when someone suffers from migraine headaches that occasionally appear can become disabling due to the intensity of the pain, the appearance of nausea and vomiting, and the hypersensitivity to external stimuli such as light and sound.
Although there are many factors that can lead to the appearance of the dreaded migraine, such as stress, lack of restful sleep, treatment with certain drugs, fluctuations in blood sugar levels or hormonal changes such as those that occur During menstruation or premenstrual syndrome, in recent years diet has begun to be given much more importance as another factor to take into account as a possible trigger for headaches.
If we talk about foods to prevent migraine, we must distinguish two groups, those that we should avoid and those that we can consume.
Foods to Prevent Migraine: Foods to Avoid
It is known that almost 95% of migraines are related to a deficiency in the enzyme that metabolizes histamine in the small intestine. When histamine is not metabolized correctly, instead of being eliminated, it accumulates in the blood and when the levels reach a limit, the headache appears, this means that the headache will not appear immediately when eating certain foods, but histamine will build up progressively until there is a sufficient amount for migraine to appear.
Nor are desirable foods biogenic amines, which produce an inflammatory and vasodilator effect of the arteries of the brain level.
Knowing this, the foods that should be tried to reduce in the diet are precisely those that have the highest amount of histamines or biogenic amines and, above all, we must try to eliminate them if the headache has already appeared from another cause.
Foods to Avoid to Prevent Migraine
Whenever possible, all kinds of processed foods that contain additives such as nitrites, sulfites, benzoates, aspartame, and artificial food colors should be avoided. More specifically, the list of foods that contain higher amounts of histamine and / or biogenic amines are:
· Canned fish.
· Cheeses. Especially highly cured cheeses such as Manchego or Parmesan and highly fermented ones such as blue or Camembert type cheeses. In cheeses, apart from high amounts of histamine, there is tyramine, which is one of the biogenic amines that can lead to migraine episodes
· Other dairy products such as milk, yogurts, and butter.
· Chocolate. In all its versions. Personally, it is the worst thing for me
· Vegetable products fermented in vinegar such as sauerkraut, fermented products derived from soybeans, or foods fermented with yeasts.
· Seafood and smoked or salted fish.
· Fruits like avocado, red plums, strawberries, bananas, and figs.
· Vegetables and greens such as tomatoes, aubergines, and spinach.
· Sausages (chorizo, salami, sausages, etc).
You should also avoid the consumption of exciting beverages such as tea, chocolate or coffee, although some studies indicate that a small amount of coffee can be beneficial. The consumption of alcoholic beverages should also be avoided.
Foods to prevent migraine: Those that should be included in the diet
In general, the foods to prevent migraine that should be included in the diet are:
· Those that contain omega-3 and omega-6 fats, present in nuts such as almonds and fresh blue fish. Fresh salmon steamed or grilled would be a good option. Other fish, such as fresh tuna, mackerel or grilled horse mackerel are also suitable.
· Foods’s rich in vitamin C, such as citrus fruits, especially lemon that can be added to water, since hydration is another very important point to take into account and you should drink water frequently.
· Foods’s rich in vitamin B6, such as whole grains. For example, boiled brown rice seasoned with extra virgin olive oil.
· Fruits such as apple or pear.
· The fresh ginger, or freezers, because it improves blood circulation. You can add grated to salads or vegetable dishes or add it to an infusion. For me personally, it is one of the things that I feel some relief with when my head is already hurting, so I usually always have some pieces in the freezer.
· Low-fat meats, such as chicken, turkey, or rabbit.
· Fresh vegetables other than those mentioned in the previous section.
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