Many factors can trigger your migraine pain, such as strong odors, sounds, lack of sleep, certain foods and drinks, certain exercises, change in weather, and stress. Along with medication and doing exercises regularly, one has to consume specific foods to help manage migraine pain. Here’s a list that you should keep handy.
Fruits, vegetables, and legumes
Foods to help manage migraine pain include fruits, vegetables, and legumes, as they are loaded with numerous nutrients and have plant estrogens as well. These plant-based estrogens negate the effect of the estrogen that our bodies produce. The fiber in all these superfoods removes excess estrogen and helps fight migraine pain effectively. Also, some fruits and vegetables have high water content, which can keep you hydrated and prevent migraine pains. So, have at least two servings of fruits and vegetables in a day. Watermelon, cucumber, tomatoes, carrots, musk melons, and celery provide your body with adequate fluids.
Fatty fishes are also among the foods to help manage migraine pain. Studies show that consumption of fatty fish, such as salmon, sardines, herring, trout, and mackerel, rich sources of omega-3 fatty acids, can reduce the duration, frequency, and severity of migraine pains. If you don’t like fish or if you are a vegan or vegetarian, you can opt for omega-3 fatty acid supplements.
Coffee can also be counted amongst the foods to help manage migraine pain. Many people experience relief after having coffee. Coffee contains caffeine that shrinks swollen blood vessels and comforts a person suffering from this kind of pain. You can have a cup or two when a migraine strikes.
Medical experts say that ginger contains some compounds that are also found in non-steroidal anti-inflammatory drugs. Ginger blocks neurotransmitters that cause inflammation and discomfort. Not only does ginger relieve migraine pain, but it also helps to manage migraine symptoms such as nausea. You can prepare a quick ginger tea or use it in soups and savories.
The high levels of riboflavin in yogurt help manage migraine pain. Yogurt also increases the effectiveness of the medicines taken to control migraine pain. Just blend yogurt and fruits to make a delicious smoothie or parfait. You can add nuts and seeds for more nutrition.
A high level of magnesium is found in whole grains, beans, and dark green vegetables. The deficiency of magnesium can often show up as migraine symptoms. Doctors recommend the consumption of 400 to 700 mg magnesium to deal with migraine pain. Almonds, roasted pumpkin seeds, Brazil nuts, and spinach are the richest sources of magnesium.
Dehydration is one of the main reasons for migraine attacks. So, drink two to three liters of water and consume foods with high water content. Inadequate fluids in the body can also cause irritability and concentration issues.
The list of foods mentioned above will help manage migraine pain and control your condition effectively.