Migraines are the worst. Though neurologists are still trying to find the exact causes of migraines, but whereas certain foods and drinks are known to cause an attack in many. Unlike most lists of foods to avoid, migraine triggers are not necessarily unhealthy if you don’t have the condition.
There’s a lot of stigmas around migraines; individuals who experience them are often dismissed as having just a headache. But migraine is a neurobiological disease which is caused by a genetic predisposition.
While some foods are somewhat more likely to trigger an attack, it is important to state that no one ever should feel responsible for their migraine attack, said Dr. Thomas Berk, a neurologist, headache specialist and medical director of New York.
According to Berk, Individuals who are experiencing migraines have a hyperexcitable and reactive nervous system, which means that a series of stressors or triggers can bring on an attack. While there are some common ones, like certain types of foods and changes in hormone levels and everyone’s triggers are unique.
A migraine trigger refers to any external or internal factor which contributes to the onset of migraine symptoms, said Dr. Danielle Wilhour, a neurologist and migraine specialist at UCHealth Neurosciences Center in Aurora, Colorado.
Since migraine is a complex disorder, by simply avoiding certain foods won’t be the key to prevent an attack.
While dietary changes can be helpful, a more complete method which focuses on healthy lifestyle and a balanced diet is crucial, says Wilhour. In some cases, medical interventions may be needed for effective migraine management.
In spite of the complexity of migraines, knowing which foods and beverages are common triggers can help to inform and prevent future attacks.
Alcohol
Everyone knows that too many glasses of wine with dinner or too many after-work cocktails can give anyone a nasty headache, but for folks with migraine, as little as a single glass can cause an attack.
While alcohol itself, as well as its metabolites, are potential factors in some instances, it’s also plausible that certain components in several alcoholic beverages may serve as triggers,” she said. Alcohol is known to cause vasodilation, which causes blood vessels to swell.
Chocolate
The cocoa in chocolate is believed to influence serotonin release, possibly contributes to migraines. Chocolate is considered the most popular food-based trigger. However, neurologists are debating whether craving bonbons before an attack is part of the prodrome (or pre-attack phase of a migraine) or a trigger.
Whichever it is, one main reason could be cocoa.
Caffeine
By consuming too much caffeine can also bring on a migraine. Caffeine acts by impacting a molecule called adenosine by blocking its receptor, Monteith explained. “It can lessen brain electrical activity, widen blood vessels and alter sleep. Naturally, during acute migraine attacks, adenosine levels increase but can also be caused by adenosine infusions.
Like alcohol, caffeine has a dehydrating effect, which can trigger a migraine. For healthy people, the Food and Drug Administration recommends consuming no more than 400 milligrams in a day,
Regulating caffeine can be helpful as it is a vasoconstrictor and can be used to acutely treat a migraine attack,” Berk said. Generally we recommend that patients with migraine limit caffeine to a cup of coffee (or caffeinated tea) at the same time each day.
Cured And Processed Meats
Breakfast favorites like bacon and sausage, as well as “girl dinner” staples like salami and prosciutto, should be skipped, as these can contain nitrates and nitrites.
Nitrates can be converted into nitric oxide, which is a signaling molecule that plays a role in the regulation of blood flow, says Wilhour. Changes in blood flow are connected with migraines and nitric oxide production may contribute to these changes. Furthermore, nitrates may activate the trigeminal nerve, that is a nerve which is involved in the migraine pain pathway and cause inflammatory neuropeptide release.
Fasting
While not a food or beverage, the experts I spoke with noted that skipping a meal is one of the most common migraine triggers. A 2018 study stated that fasting is among the best studied and most reliable natural migraine triggers and becomes more common with longer fasts.
When we miss a meal or two, our blood sugar drops. For some people, even small changes in glucose levels can interfere with pain receptors in the brain’s lining. To stave off migraines, keep protein-packed snacks on hand if you know you will be running late.
