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"Diana, just a quick heads up to let you know we are still using your cookbook and the guys will often be heard saying what would Diana say about this or that....really good feed back... I made your potato salad and the oriental coleslaw on Sat. for a family luncheon and had rave reviews so thanks again."
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Headache Remedies
As seen on BCTV
Dietary Migraine Triggers Stress does not cause migraines but it can trigger tension headaches.
Migraines result from changes in biochemical processes and hormones.
These cause dilation and inflammation of the cerebral arteries. Key triggers include:
- hormonal changes in women
- seasonal changes, weather
- change in sleep pattern
Headaches may also occur with a sudden change in activity level or exertion, heavy cigarette smoking, change in noise level or light sources (flickering fluorescent lights), extended periods spent reading or in front of the computer.
Less than 10% of migraine triggers are actually related to food
Migraine is not an allergy symptom (watery eyes, hives, wheezing, stuffy nose)
Symptoms related to headaches include nausea, vomiting, dizziness, blurred vision, and muscle weakness.
Foods do not cause migraines, but they can trigger an underlying proneness to migraines. One of the most common triggers is low a blood sugar caused by skipping meals or allowing too much time between meals. Some general dietary and lifestyle recommendations include:
- Eat every 3-4 hours
- Ensure you have a source of protein at your meal
- Eat high fiber foods (whole grains, fruit and vegetables)
- Reduce refined sugar intake
- Avoid crash diets
- Exercise regularly
- Get adequate sleep
- Avoid smoking
- Relax and reduce stress in your life
Common dietary triggers of migraines include foods containing tyramine, histamine, octopamine and phenylethylamine, The following is a list of the most common dietary migraine triggers sorted by food group. Not everybody is sensitive to the same food, therefore individual assessment is required to isolate and remove the suspect triggers from the diet for 2 weeks to see if migraines become less frequent.
| Fruits and Vegetables | Meats and Alternatives | Milk Products | Grains | Miscellaneous |
| Bananas Raisins Figs Avocado Raspberries Red plums Corn Tomatoes Onions Citrus fruits |
Broad beans (Lima beans) Chicken liver Nuts Peanut Butter Shellfish Some fish Pork Nitrites (cured meat) |
Yogurt Sour cream Aged cheese |
Homemade bread | Chocolate Pickles foods Vinegar Alcohol Red wine Yeasts Consomme Bouillon Soy sauce Caffeine Aspartame (pop, gum) MSG (soup, soy sauce) |
Treatment of Migraines:
Eat foods that contain magnesium – nuts, fish, legumes, bran flakes, dark green leafy vegetables.
Supplements including magnesium, feverfew extract and B2 may also help reduce headache symptoms and frequency of migraines.
Fish oil supplements have also been studied in the treatment of migraines as they promote vaso-dilation and reduce inflammation.
The Bottom Line: Do what you can to reduce the triggers, in particular eat often, stay well hydrated, be active daily and get adequate rest.
Watch for the Eating for Energy segment every Tuesday on BCTV’s Noon News Hour!