How to eat and drink to relieve migraines

Migraine is a debilitating neurological disorder that is related to genetic factors, underlying medical conditions as well as diet and lifestyle. Some diets such as keto, DASH… are reported to help prevent and control migraines.

Keto diet

The keto diet stimulates the production of ketone bodies (used by the body for energy when there is no glucose), supports fat burning, and reduces inflammation. This regimen is characterized by drastically reducing carbohydrates, eating high levels of healthy fats, moderate protein, and prioritizing foods such as fatty fish, eggs, olive oil, nuts, and low-starch vegetables.

H3-L6 diet

This diet focuses on increasing omega-3 fatty acids (found in salmon, mackerel, flaxseeds, walnuts) and limiting omega-6 fatty acids (found in sunflower oil, soybeans, sesame, corn). The goal is to balance the ratio of fatty acids in the body, thereby reducing the frequency and severity of migraine attacks.

DASH diet

DASH (Dietary Approaches to Stop Hypertension) is a diet to control and prevent high blood pressure. Features of DASH are to limit sodium (salt), increase vegetables, fruits, whole grains, nuts and low-fat or fat-free dairy products. This diet can help reduce headaches by controlling blood pressure, providing enough water, and important nutrients such as potassium, magnesium, calcium and fiber.

Healthy Eating Plate (HEP)

HEP encourages the consumption of anti-inflammatory foods such as fish, nuts, vegetables, and fruits rich in antioxidants. HEP eaters should limit red meat and high-fat dairy products.

Increase magnesium

Magnesium deficiency is associated with increased frequency of migraine attacks. Add magnesium-rich foods such as cruciferous vegetables, almonds, and walnuts to support brain function and reduce headaches. Adults can supplement about 600 mg of magnesium per day from food.

Besides adjusting their diet, patients should drink about two liters of water a day to avoid dehydration – a factor that can make headaches worse. Eating regularly also maintains stable blood sugar, because hypoglycemia is the cause of headaches.

Some lifestyle changes that help control migraines include resting in a dark, quiet room, applying cold compresses to the neck when painful, and maintaining a regular bedtime. Patients should avoid harsh sunlight, high temperatures, dehydration and reduce stress by walking, meditating, listening to music or exercising for about 30 minutes a day.