Several of my good friends have suffered from migraines at one point in time or another. The pain, from what I’ve heard, is excruciating, they are unable to focus or go about their regular day to day routine. In an effort to help out those who may suffer from migraines I am writing this post. The best medicine for your body really does come in the form of a good, solid, clean nutrient-rich diet.
The pulsing and pounding pain that comes with migraine headaches is thought to be caused by the swelling and inflammation of the blood vessels in the head. There are many medications that are designed to treat the symptoms but there is no cure and some medications may work for some but not for others. Numerous studies have shown that changes in diet and lifestyle may be highly effective at preventing and treating migraines (and easier on your liver!).
Here are some key nutrients your body needs and that will help keep migraines at bay.
Magnesium - is a mineral that plays a key role in stabilizing the walls of the blood vessels. Several studies have shown a connection between low levels of magnesium and migraine headaches; with magnesium supplements being shown to reduce headaches. Magnesium can also improve the quality of your sleep, which can help with migraines too. Eat dark leafy greens like Spinach and Swiss Chard, nuts and seeds like Pumpkin and Squash seeds, Avocados, fish like Mackerel and add some raw cacao powder (real chocolate) to your greek yogurt or smoothies.
Salt (Sodium) - when over-consumed causes water retention which in turn increases blood pressure; which can trigger migraines. The salt you should avoid is regular, white table salt and processed and pre-packaged foods which may contain hidden salts. Swap your regular salt for Himalayan sea salt or celtic sea salt and use it sparingly. Avoid processed and pre-packaged foods.
Know your food triggers - 90% of all migraines have been linked to food allergies and sensitivities. If you are unsure of your food triggers, keep a food diary in order to identify your trigger. Avoid foods that you’re sensitive/allergic to in order to prevent/relieve migraines.
Low GI Foods - migraines can be triggered by sudden drops in blood sugar levels which is why you want to eat regular meals, avoiding foods that are high on the Glycemic Index. Choose foods low on the Glycemic Index - these foods take longer to digest, keeping you satisfied longer and keep your blood sugar levels stable.
Eat a diet rich in Omega 3s - they have been shown to decrease the frequency of migraines in certain people. Omega 3s have a strong anti-inflammatory effect on your body which is good to keep your blood vessels healthy and protect your cell membranes. Eat nuts like almonds and walnuts, fatty cold water fish like salmon and halibut and seeds like chia and flaxseeds.
Vitamin B2 - may help in reducing the frequency and duration of migraine headaches. It works to boost energy production in the body with research showing that it can improve energy production in brain cells which can be impaired in people who suffer from migraines. Eat nuts and seeds like almonds and sesame seeds, lean meats, hard boiled eggs, fatty fish like mackerel and salmon and seafood like squid, oysters, mussels and clams.
CoEnzyme Q10 - adding more foods that contain this nutrient has been shown to ward off migraine headaches in some people and it’s a powerful antioxidant which helps with repairing and maintaining your cells. Foods that are rich in CoQ10 are walnuts, pistachios and sesame seeds, wild salmon, sardines, spinach, and organ meats like heart or liver.
I don’t know if you’re noticing a pattern but I certainly did. An anti-inflammatory diet is very helpful when it comes to migraines (and other things!). Move your diet in that direction and start enjoying your life!
Beat your Migraine Smoothie
2 cups coconut water
½ cup pineapple
½ cup organic cucumber
1 organic celery rib
2 organic kale leaves, de-stemmed
1 organic lemon, juiced
Blend all the ingredients until you reach a smooth consistency (add more/less coconut water to taste). Enjoy!
If you found this post helpful, feel free to share it with your friends and share your progress too! & if you’re up for it - schedule a Self-discovery Session with me at https://www.timetrade.com/book/B6X4N