Although the exact cause of migraine is still unknown, experts agree that severe headaches can be caused by the medications you take, abrupt changes in the endocrine system, and lack of sleep, among other reasons.
Your eating habits also affect the way you feel. According to studies, around 10% of people suffer from migraines caused by dietary errors. We made a list of the most common food products that can cause migraine attacks.
Aged Cheese
Cheese that goes through the aging process can trigger migraines in many people, as it is rich in tyramine. Tyramine comes from the amino acid tyrosine and is generally formed in spoiled, preserved, aged, smoked, fermented, or marinated foods.
Aged cheeses include: cheddar, feta, blue, brie, parmesan, gouda, gruyere, Swiss, and muenster.
Fresh cheeses don’t contain a lot of tyramine and can be safely eaten, even if you sometimes have migraine attacks. Fresh cheeses include farmhouse, cottage, American, creamy, and ricotta cheeses.
Mozzarella may or may not be aged, so check the label before purchasing.
Citrus Fruits
Acidic fruits contain a large amount of acid that can affect the pH level of the blood and increase the chances of having a migraine. Some studies show that around 11% of people with headaches reported that citrus fruits are the trigger for migraines.
In addition, these fruits contain tyramine and histamine that can also affect your health if you are intolerable to them.
Cold Foods
If you are used to eating ice cream or swallowing cold drinks quickly when you are overheated due to exercise or high temperatures, you may have a headache due to the cold stimulation that usually lasts from 25 to 60 seconds to 1 to 2 minutes.
Gluten
Gluten is a protein found in grains like wheat, rye, barley, and triticale. These grains, as well as products made from them, can trigger migraines in people with gluten intolerance.
Food Additives
Additional chemicals in food generally have no nutritional value and can have negative effects on your health. Therefore, if you often have headaches, try to stay away from the following additives:
Monosodium glutamate (MSG-E621) is a common meat tenderizer and flavor enhancer. This preservative is one of the main ingredients in Asian foods, soy sauce, processed foods, and canned vegetables. It can trigger a migraine 20 minutes after consumption.
Nitrates and nitrites are generally found in processed meats, such as hot dogs, sausages, ham, pepperoni, bacon, as well as in some heart medications. When these additives enter your body, your blood vessels begin to swell and can cause a severe headache.
Aspartame (APM) and sucralose (E955) are artificial sweeteners that can be found in diet sodas, sports drinks, sugar-free products, and even children’s vitamins. If you are sensitive to these additives, you may have a migraine attack after taking them.
Red and yellow food coloring is generally found in candy, ice cream, potato chips, soda, cookies, jams, cereal bars, and many other products. They are made from petroleum, the same ingredient used to make motor oil, which is certainly not good for your health.
How To Hold Off Migraines
Your eating habits also play an important role in the state of your health. If you want to keep migraine attacks under control, try following these simple rules:
Stay hydrated. Dehydration headaches can occur after extreme sweating or due to diarrhea and/or vomiting. They can appear along with symptoms such as dizziness, fatigue, and rapid heartbeat. Make sure to drink at least 8 glasses of water a day to make sure your body is working well.
Don’t skip meals. Instead, you can eat mini-meals 5-6 times a day. This will prevent you from getting a headache because you are hungry.
Take vitamins and minerals. Low intake of folic acid, magnesium, iron, copper, vitamins D, B2, B6 and B12 can cause severe headaches. To maintain a balance between macro and microelements in your body, it is better to buy an additional dietary supplement.
Eat more fruits and vegetables. They contain natural estrogens that counteract the negative effects of estrogens produced by our body. It is particularly useful for women who suffer from migraines during menstruation.
How often do you have a migraine? Do you have your own pain relief methods? Share your experience in the comments!
