There are up to 150 distinct forms of headaches, according to the International Classification of Headache Disorders. The most common types of headaches include migraine, hypertension, stress, and cluster headaches. Certain foods and beverages may cause or relieve headache pain in people who suffer from different forms of headaches. Learning to eat and drink the right foods and fluids may help to minimize the frequency and duration of headaches.
Headaches: An Overview
Various forms of headaches affect different people, and the causes and symptoms of headaches varies from one individual to the next. Headaches may be primary (not caused by anything else) or secondary (induced by anything else) (a symptom of an injury, medications, disease, sinusitis, caffeine withdrawal, etc.).
Food and beverages may affect whether a headache arises, the intensity of the headache, and the duration of the headaches in the event of a primary or secondary headache. Most headaches, such as tension headaches or headaches caused by overexertion or lack of sleep, are short-term and controllable. Migraines, for example, may be incapacitating for days or weeks.
Certain foods and beverages have been identified as headache causes by medical studies. The difficult part is determining which ones are distinct triggers for each person. For some people, bananas and maize are triggers, whereas dairy products and tomatoes are triggers for others.
Good Food Choices for Managing a Headache
The majority of information regarding foods that cause headaches was acquired from patients who self-reported their experiences, according to the Cleveland Clinic. Many research studies have been undertaken in the past, and many more are now underway. The fact that each instance is unique presents a barrier for researchers. The first approach is to avoid foods that have been linked to headaches. If you have a headache, there are several meals that might help you recover quicker.
When your head aches, knowing what to eat might help you make better decisions. The following are some of the most often recommended meals and beverages for headache relief:
- Greens with plenty of leaves
- Fruits, particularly those that are vividly colored and abundant in antioxidants, should be consumed fresh.
- foods that are low in sodium
- Almonds
- For a caffeine headache, a modest cup of coffee will suffice.
Processed foods, aged cheeses, smoked or dried salmon, cultured dairy products, high salt meals like potato chips, and high carbohydrate and sugar foods should all be avoided. Knowing what not to eat might help with headache relief.
Don't Forget About Drinks!
A number of beverages have been related to headaches.
Products derived from milk
Casein (a kind of phosphodiesterase) accounts for 78.7% of the total protein in milk. In some individuals, casein may cause milk migraines and other forms of headaches. Headaches have been linked to milk, milk-based beverages, and buttermilk. To demonstrate how complicated headaches may be, some individuals drink full milk to ease headaches, even migraines, due to the electrolytes and protein.
Alcohol
Alcohol is present in mixed beverages, beer, wine, and champagne. Alcohol has an effect on brain chemistry and blood vessels, which might result in a pounding headache. When you consume alcohol and don't drink enough water, the consequences are amplified.
Alcohol, tannins, and sugar are all present in red and white wines, making them an ideal combination for causing headaches. Champagne, like other alcoholic beverages, may dehydrate the body by blocking the hormones that regulate hydration, but the carbonation can make headaches considerably worse. Carbon dioxide in carbonation competes with oxygen in the circulation, producing dizziness, nausea, and headaches, among other symptoms.
Caffeinated beverages
Many individuals are unaware that caffeine may be found in a variety of beverages. It is often found in coffee, tea, and a variety of soft beverages. However, since it's also in chocolate, hot cocoa might cause a headache. A cup of hot chocolate prepared with milk should be avoided if you suffer from migraines. Caffeine may also be present in foods like ice cream and morning cereals, which is not well understood. If you drink many cups of coffee while eating cereal for the morning, you'll get a lot of caffeine.
Water
Headaches may be relieved by drinking water. To avoid dehydration, which is one of the leading causes of headaches, drink lots of water. In fact, sometimes all it takes to get rid of a headache is a glass of water.
Additives to Food and Drink
Many additives are used in today's food and beverages. Flavorings are used to improve the taste of meals, preservatives (such as nitrites) are used to lengthen the shelf life of goods, and sugar substitutes are used to replace actual sugar. Headaches may be caused by a variety of substances, including artificial sweeteners like aspartame.
Monosodium glutamate (MSG) is still prevalent in items like soy sauce, packaged meals, and meat tenderizers, even though it isn't utilized as frequently as it previously was. Other additives that might cause headaches include phenylalanine and nitrites.
What Foods Can Help You Get Rid of a Headache?
People want to know how to get rid of migraines for good. Unfortunately, there is no permanent treatment for migraine headaches since medical studies have failed to determine the exact reason. They have, however, discovered certain dietary vitamins, minerals, and other substances that may provide migraine and other headache relief.
Although speedy migraine treatment is difficult to attain, certain foods, such as ginger and almonds, may provide relief quickly. The foods listed below may help with migraines, tension headaches, cluster headaches, caffeine headaches, and general headaches.
1. Leafy greens
Leafy greens provide a number of nutrients that help to relieve headaches. Because many migraine patients have low magnesium levels, research has shown that ingesting magnesium may help relieve discomfort.
A research published in the Journal of Headache and Pain indicated that a combination of folic acid, B6, and B12 improved migraine symptoms. A European research indicated that vitamin B2 might lessen migraine frequency, according to the National Headache Foundation.
The leafy greens listed below contain all of these elements as well as a variety of other anti-inflammatory antioxidants.
2. Pistachios
Magnesium is abundant in nuts, and it helps to relieve headache discomfort by relaxing blood vessels. They also include a lot of vitamin E, which has been demonstrated in studies to aid with migraines with aura and migraines caused by hormonal changes. A handful of almonds or other nuts might provide relief.
3. Fish that is fatty
Fatty fish is high in the anti-inflammatory omega-3 fatty acids EPA and DHA. They include B vitamins, especially riboflavin (B2), which has been demonstrated to assist migraine sufferers to control their symptoms. Salmon also includes coenzyme Q10 and vitamin D, which together give migraine relief, according to research.
4. Fruits
Magnesium and potassium are abundant in certain fruits. Although further research is needed, several studies show that potassium may help relieve migraine symptoms by promoting better nerve activity. Bananas are beneficial to headache sufferers because they include potassium, magnesium, B vitamins, and complex carbs, all of which help to relieve pain. If a headache is caused by dehydration, fruits with a high water content might help relieve discomfort.
5. Seeds
The seeds on this list are high in omega-3 fatty acids, which help to reduce inflammation. They also have a lot of magnesium in them, which may help avoid blood vessel spasms. Blood vessel spasms caused by constricted blood vessels are still being researched as a probable migraine trigger.
6. Consume whole grains
Whole grains are high in complex carbs, which help the brain store more glycogen. Because low blood sugar (hypoglycemia) may induce headaches, they aid in pain relief. A link between iron deficiency anemia and migraines in women was discovered in one research. Vitamin E, B vitamins, iron, coenzyme Q10, magnesium, and fiber are just a few of the nutrients found in whole grains.
7. Legumes
Protein and fiber in legumes assist to keep blood sugar levels in check, while magnesium and potassium aid to ease blood vessel constriction. Coenzyme Q10, which is found in legumes, may help to lessen the amount of days a migraine lasts, according to research. All of these nutrients may aid in the relief of headaches.
8. Spicy peppers
Capsaicin, found in hot peppers, numbs the trigeminal nerve in the brain and suppresses the neurotransmitter that causes migraine pain. They may also help with cluster headaches, tension headaches, and other types of headaches. Furthermore, consuming hot peppers might aid in the opening of congested sinuses, which can result in a sinus headache. Vitamins C, A, B, and E are also found in hot peppers.
9. A cup or two of coffee or tea
One or two cups of coffee or tea each day may help with headache relief, particularly if the headache is caused by a caffeine deficiency. Caffeine reduces the size of blood vessels, allowing for improved blood flow. The goal is to strike a balance and avoid overdoing yourself on coffee. Caffeine overdose may cause a headache.
10. Ginger
Ginger is rich in a natural oil that includes chemical elements that may assist headache patients to find relief. It raises levels of the chemical messenger serotonin, which lowers inflammation. Ginger powder was proven to considerably reduce headache intensity in people with acute migraines without aura in a medical research investigation.
