Migraines
Diagnosis:
Usually, the description of the headache is enough to make the diagnosis (i.e., where it hurts, how often it occurs, what triggers it), without any specialized tests.
In rare cases, a headache may be a sign of a more serious disorder. If one of the following 'danger signs' occurs, a physician should be notified immediately:
Usually, the description of the headache is enough to make the diagnosis (i.e., where it hurts, how often it occurs, what triggers it), without any specialized tests.
In rare cases, a headache may be a sign of a more serious disorder. If one of the following 'danger signs' occurs, a physician should be notified immediately:
- A sudden onset of a severe headache that feels like "the worst headache of your life."
- A severe headache that accompanies a fever or a stiff neck.
- A headache associated with confusion or loss of consciousness.
- A headache that occurs following head trauma.
- A headache that is associated with other neurological symptoms, such as numbness of the arms or face, weakness, dizziness, difficulty walking, or disturbance of vision.
Migraine: Nutritional Considerations
In research studies, the most common dietary triggers are dairy products, chocolate, eggs, citrus fruits, meat, wheat, nuts, tomatoes, onions, corn, apples, and bananas. Certain beverages, such as alcohol (especially red wine) and caffeinated beverages, can also trigger migraines.
I've also found that garlic, MSG, natural flavors can also trigger them. As have nut butters (but in me, not necessarily the whole or ground nuts!)
An elimination diet can be used to identify trigger foods: Start with a simple diet that includes only those foods that have not been associated with migraine, such as brown rice, cooked or dried fruits (cherries, cranberries, pears, prunes), cooked vegetables (artichokes, asparagus, broccoli, chard, collards, lettuce, spinach, string beans, squash, sweet potatoes, tapioca, and taro), plain or carbonated water, and condiments (a tiny amounts of salt, maple syrup, vanilla extract).
When migraines improve (usually within a week or so), add the eliminated foods back to the diet, one at a time, every other day, and keep a careful diary to observe which foods may be causing the migraines to occur. Some foods make take more than 24 hours to cause a problem and this is where a food diary comes in handy.
When a food is found that seems to be associated with a migraine attack, it should be removed from the diet for at least one to two weeks and then reintroduced to see if the same reaction occurs.
For details on migraines and elimination diets, you may wish to consult Foods That Fight Pain, by Neal Barnard, M.D.
Anti-Headache Diet Plan
By Joel Fuhrman, M.D.
There are two phases of this dietary plan. The first is the intervention period, when you are in the process of eliminating headaches. Phase 2 is the maintenance period, when you are preventing recurrences.
The diet is essential the same in both phases, with the optional addition of not more than 12 oz. dark coloured beans after headaches have been eliminated.
If you have not been following a healthy diet, you can expect some detoxification symptoms, but keep going. Being free of migraines is worth it!
Include the following:
Exclude the following:
Menu suggestions
These breakfasts, lunches, and dinners can be interchanged and combined for variety and availability of ingredients.
Breakfasts
Dinners
Fresh vegetable juice, tomato-or carrot-based, with greens and strawberries
Blended salad made with apples, orange, lemon, strawberries, or blueberries, plus 2 ounces each of kale, organic spinach, and green lettuce
Steamed green vegetables, i.e. Brussels sprouts, asparagus, cabbage, and chopped kale (all leafy greens are okay)
I've also found that garlic, MSG, natural flavors can also trigger them. As have nut butters (but in me, not necessarily the whole or ground nuts!)
An elimination diet can be used to identify trigger foods: Start with a simple diet that includes only those foods that have not been associated with migraine, such as brown rice, cooked or dried fruits (cherries, cranberries, pears, prunes), cooked vegetables (artichokes, asparagus, broccoli, chard, collards, lettuce, spinach, string beans, squash, sweet potatoes, tapioca, and taro), plain or carbonated water, and condiments (a tiny amounts of salt, maple syrup, vanilla extract).
When migraines improve (usually within a week or so), add the eliminated foods back to the diet, one at a time, every other day, and keep a careful diary to observe which foods may be causing the migraines to occur. Some foods make take more than 24 hours to cause a problem and this is where a food diary comes in handy.
When a food is found that seems to be associated with a migraine attack, it should be removed from the diet for at least one to two weeks and then reintroduced to see if the same reaction occurs.
For details on migraines and elimination diets, you may wish to consult Foods That Fight Pain, by Neal Barnard, M.D.
- Caffeine may improve migraines, or may be the cause of migraines. During a migraine attack, drinking one or two cups of strong black coffee may stop the attack. In regular caffeine users, slowly decreasing daily caffeine consumption may help prevent further attacks.
- Some evidence suggests that supplementation with riboflavin or magnesium may help prevent migraine attacks. Menstruating women are at increased risk for magnesium deficiency.
- Herbal therapies, such as feverfew and butterbur, have been shown to be effective in some individuals. However, further study is needed.
Anti-Headache Diet Plan
By Joel Fuhrman, M.D.
There are two phases of this dietary plan. The first is the intervention period, when you are in the process of eliminating headaches. Phase 2 is the maintenance period, when you are preventing recurrences.
The diet is essential the same in both phases, with the optional addition of not more than 12 oz. dark coloured beans after headaches have been eliminated.
If you have not been following a healthy diet, you can expect some detoxification symptoms, but keep going. Being free of migraines is worth it!
Include the following:
- Green vegetables, especially dark green leafy cruciferous vegetables (kale, collards/spring greens, bok choy, Brussels sprouts, cabbage and Chinese cabbage), raw and steamed, every day
- Fresh fruit in moderation
- Tomatoes, carrots, sweetcorn, sweet potatoes, and squashes
- Light coloured beans i.e. cannellini beans, white beans, lentils, chickpeas, and split peas
- Raw, unsalted seeds and nuts (blanched almonds only), whole or ground up to make nut butters
Exclude the following:
- Alcoholic beverages, soft drinks, commercial fruit juice, soy milk, herbal teas, and caffeinated drinks;
- Processed food, processed meats, all food additives (including MSG), restaurant food, canned food, and anything with added salt;
- Dairy products and soy products;
- Peanuts, unblanched almonds, and Brazil nuts;
- Dried fruit, grapefruit, pineapple;
- Any artificial or natural sweeteners (except for fresh fruit), cinnamon, and chocolate;
- Red and black beans.
- MSG and anything that makes it naturally during fermentation, like soy sauce, tamari, etc.
- Garlic can be a real problem for some migraine sufferers.
- and obviously anything that you already know is a migraine trigger!
Menu suggestions
These breakfasts, lunches, and dinners can be interchanged and combined for variety and availability of ingredients.
Breakfasts
- Fresh vegetable juice, 6-8 ounce glass of fresh juice made from carrot, beetroot, apples, kale, parsley, or other greens
- Fresh fruit and melon on bed of raw greens
- Fennel, cucumber, lettuce, a few walnuts or blanched almonds
- Oatmeal or steel cut oats with fruit, ground flaxseed, and sliced apples
- Green salad (at least ½ pound raw veggies) or blended salad, with one of the healthful salad dressings such as tahini or cashew butter mixed with fruity vinegar or a teaspoon of olive oil
- Vegetable Bean Soup-, made with zucchini (courgettes), leeks, cruciferous leafy greens, mushrooms, onion, lentils, white beans, parsnips, carrots, cooked in half vegetable juice and half water
- Fresh fruit
Dinners
Fresh vegetable juice, tomato-or carrot-based, with greens and strawberries
Blended salad made with apples, orange, lemon, strawberries, or blueberries, plus 2 ounces each of kale, organic spinach, and green lettuce
Steamed green vegetables, i.e. Brussels sprouts, asparagus, cabbage, and chopped kale (all leafy greens are okay)
- Salad or raw vegetable platter, carrots, peppers, snow peas, broccoli, and hummus dip made with baked eggplant(aubergine) (blend baked eggplant with unsalted chickpeas, raw unhulled sesame seeds, scallions/spring onions, lemon and horseradish)
- Vegetable/Eggplant Stew, red peppers, mushrooms, eggplant, zucchini, tomatoes, cauliflower, frozen peas, frozen sweetcorn, onion, and garlic
- Sweet potato, butternut or acorn squash, carrots and peas, wild rice, and brown rice
- Fresh or frozen fruit (whipped) berries, or other fruits such as watermelon, cantaloupe, nectarines, and cherries
- Fruit sorbet made with frozen organic strawberries whipped with an orange
A little more advice from one who knows ....
- Begin to recognize the signs that a migraine is coming.
- Don't reach for the drugs they only make the problem worse in the long run.
- Stop eating immediately! Fast on water until the signs go away.
- Get plenty of fresh air. Nature is very healing.
- Take a walk. Garden. Be gentle with your exercise.
- Have regular neck and shoulder massages. Train your partner if you have one it doesn't have to be a professional one.
- Practice yoga for relaxation and to make your body more supple.
- Meditate regularly.
- Learn to take life less seriously. It has been said that migraine sufferers are perfectionists, and that's a lot of pressure you don't need. Nobody's perfect, so don't try to be.