Migraine and headaches can be debilitating – that dull, throbbing pain that radiates throughout the head ruins even the best days. If you are looking for natural ways to reduce or prevent these discomforts, your diet can play an important role in managing this discomfort. Fortunately, there are a number of foods that offer anti-inflammatory properties and beneficial nutrients for those who suffer from severe or frequent headaches! In this article, we’ll explore 7 foods that have been shown to help relieve symptoms of headaches and migraines.
Dietary fiber is the most comforting according to a recent study.
For the study conducted by the University of Jinan in Guangzhou, China, researchers analyzed data from nearly 24,000 adults aged 18 to 59 who participated in the 2017 Health and Nutrition Survey in China (CHNS). The CHNS includes annual surveys that collect detailed information on health behaviors and outcomes, such as eating habits and experience of headaches or migraines, among others.
After analyzing survey responses regarding dietary habits and the overall prevalence of self-reported headaches or migraines, the researchers determined that an increase in dietary fiber intake of 10 g per day was associated with a 11% reduction in the risk of severe headaches or migraines.
A high-fiber diet can provide many benefits beyond preventing migraine episodes. Fiber-rich foods are also known to support healthy digestion, lower cholesterol and blood sugar levels, support gut health, and aid in weight loss and weight management. Fiber is found naturally in many plant foods like whole grains, fruits, vegetables, nuts, seeds and legumes. Additionally, many packaged products have been fortified with dietary fiber sources.
Here are the 7 most recommended foods to prevent and relieve migraines and headaches.
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Rhubarb:
Rhubarb is often overlooked as a superfood, but has been scientifically proven to help prevent or relieve migraines and headaches. Rhubarb contains natural compounds such as anthocyanins, which can reduce inflammation and improve blood flow to the head, helping to lessen migraine or headache pain.
Additionally, rhubarb is rich in calcium, magnesium, and vitamin C, all important nutrients for maintaining good health and avoiding migraine triggers. Eating rhubarb regularly can also help reduce stress levels, another common cause of migraines. Serve up a delicious sweet and sour rhubarb crumble for a nutritious dessert that is sure to keep the pain away!
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Artichokes:
The humble artichoke is known for its unique flavor and nutty texture, but it also has powerful properties for relieving migraines and headaches. Artichokes are packed with minerals like iron, calcium, phosphorus, and potassium, which support healthy brain function. They also contain high amounts of vitamins A, B6 and C – essential vitamins for fighting diseases and infections that can cause migraines.
Additionally, artichokes are said to have anti-inflammatory properties which may be beneficial in reducing migraine symptoms. Savor artichokes roasted in garlic or steamed with lemon juice for a tasty way to relieve your headache!
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Lenses:
A diet rich in lentils may be one of the best ways to help relieve migraines. Lentils contain complex carbohydrates that provide energy without causing blood sugar spikes – low blood sugar is one of the most common causes of migraine pain. Lentils are also an excellent source of fiber which helps maintain regular digestion – digestive issues are another common trigger for headaches and migraines.
Finally, lentils contain high levels of folic acid, which promotes healthy brain function and increases serotonin levels in the brain, both of which are necessary to prevent or relieve migraine pain. Prepare a good soup or lentil stew on days when you feel a nagging feeling coming!
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Coconut :
Coconuts contain lauric acid – an antibacterial agent that helps protect against infections associated with frequent headaches or migraines. Topically applied coconut oil can also soothe sore areas of your scalp with its pain-relieving properties.
Additionally, coconuts may even improve your mood thanks to their high content of medium-chain fatty acids (MCFAs), which have been linked to increased energy levels and improved mental clarity. Two key elements to prevent or quickly eliminate migraine pain! Enjoy a few raw coconut flakes as a snack throughout the day – they will keep you smiling without any discomfort!
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Quinoa :
Quinoa is a real nutritional concentrate to naturally fight against headaches and migraines! This whole, gluten-free cereal is packed with magnesium, which relaxes muscles, especially those in the neck, whose tightness can cause tension headaches or other forms of discomfort. Quinoa also contains folate which helps nerves function properly, which can be beneficial in preventing sudden bouts of tension headaches brought on by stress or anxiety.
Finally, quinoa provides essential amino acids that balance the hormones responsible for triggering migraine attacks, making it an ideal food choice for quick headache or migraine relief. Enjoy quinoa in your breakfast bowl, along with fresh fruits and nuts, for effective protection throughout the day!
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White beans and kidney beans:
White beans and kidney beans do double duty when it comes to protecting against painful episodes caused by headaches or migraines! These legumes are a great source of fiber which helps regulate digestion keeping you regular. Which can significantly reduce the frequency of seizures due to stomach-related causes like ulcers or GERD (gastroesophageal reflux disease).
Navy beans and kidney beans also provide generous amounts of protein that give you sustained energy throughout the day without the risk of sugar crashes associated with eating too many sweets. Another potential trigger point for developing painful episodes caused by stress and anxiety induced head tension.
Incorporate these little nutritional wonders into soups, salads, omelets, tacos – just about any meal, because they go great with any dish!
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Dates:
Dates are an excellent natural remedy for headaches and migraines. This treat contains several compounds such as phenolic acid, phytosterols, and flavonoids, all of which have anti-inflammatory properties that soothe tight neck muscles linked to headache pain.
Dates also provide considerable amounts of antioxidant activity thanks to their abundance of polyphenols and their content of vitamins A and E. Both are useful in fighting viral infections associated with bacterial meningitis which leads to severe forms of headache. Adding dates to smoothies and overnight oatmeal recipes boosts your immunity and protects you from other forms of serious distress. For more bite, snack on a handful of dates
