Foods That May Alleviate Headaches
Consuming certain foods may help mitigate headaches and migraines; however, it’s essential to consult a physician for accurate diagnosis and appropriate treatment. Individual responses to foods can vary significantly—while some foods may relieve headaches for certain individuals, they could potentially exacerbate the condition in others.
Below, we outline various food types that may help reduce headaches:
Almonds
Almonds may assist in preventing migraine attacks for some people. They are a rich source of healthy fats, vitamin E, and magnesium. The American Migraine Foundation recommends a daily intake of 400 to 500 milligrams of magnesium for migraine prevention.
Leafy Green Vegetables
Incorporating leafy green vegetables, such as spinach and Swiss chard, into your diet may help reduce headache symptoms. A single cup of either vegetable contains approximately 30-40% of the recommended daily value of magnesium.
Pumpkin Seeds
Pumpkin seeds are a significant source of magnesium, which may play a role in preventing and alleviating headaches in some individuals.
Orange, Yellow, and Green Fruits and Vegetables
According to the Physicians Committee for Responsible Medicine (PCRM), consuming orange, yellow, and green fruits and vegetables can help soothe pain and headaches. Examples include:
- Summer squash
- Sweet potatoes
- Carrots
- Cooked fruits
- Brown rice
Low-Carbohydrate Foods
Adopting a low-carbohydrate diet, commonly referred to as the ketogenic diet, may help reduce migraine frequency. Examples of such foods include:
- Seafood
- Eggs
- Non-starchy vegetables
It is advisable to consult a doctor or a nutrition specialist before starting a ketogenic diet, as certain foods in this plan may trigger migraine attacks.
Additional Foods
There are other foods that can help lessen headache severity, including:
- Legumes
- Mushrooms
- Citrus fruits, such as cherries and cranberries
- Natural sweeteners like maple syrup and vanilla extract
- Fresh meats, poultry, and fish
Nutrients That May Alleviate Headaches
Eating foods high in certain nutrients may help relieve headaches:
Magnesium
Foods rich in magnesium may mitigate headache severity, as noted in a systematic review published in the journal Pain Physician in 2016. Headaches can often be symptomatic of magnesium deficiency.
It’s crucial to consult a healthcare provider to assess magnesium levels in the body; if a deficiency is found to be the cause of headaches, doctors may recommend specific magnesium supplements.
Vitamin B2
Consuming foods high in vitamin B2 (riboflavin) may help reduce the frequency of migraine attacks, as suggested by a systematic review published in the International Journal for Vitamin and Nutrition Research in 2015. Further research is needed to confirm its efficacy.
Omega-3 Fatty Acids
Foods rich in omega-3 fatty acids can be beneficial in reducing headache intensity for some individuals. Foods high in omega-3 include:
- Fish such as mackerel and salmon
- Seeds
- Legumes
Tips for Alleviating Headaches
Here are several strategies to help manage headache attacks:
- Keep a record of triggers for migraine episodes. This practice helps identify foods and medications that may exacerbate headaches, allowing for more informed dietary choices and lifestyle adjustments, such as maintaining a regular sleep schedule and eating consistently.
- Stay active through light physical activities, like walking for 10-20 minutes daily.
- Follow a balanced diet rich in vegetables, fresh foods, and low-fat proteins.
- Avoid processed foods.
- Maintain a healthy weight.
- Increase fluid intake, particularly water, to keep your body hydrated.
- Establish consistent sleep and wake times while ensuring sufficient rest and relaxation.
- Eat meals at the same time each day, and do not skip any meals to avoid triggering migraine attacks.
Summary
Certain foods, such as almonds, leafy green vegetables, and specific fruits, may help alleviate migraine headaches. Additionally, essential nutrients and vitamins, including omega-3 fatty acids and magnesium, may reduce headache intensity. Implementing helpful tips, such as maintaining a consistent sleep schedule and regular meal times, can further support headache management.