The head-spinning discomfort of a migraine can significantly decrease our appetite. But experts say that proper nutrition can help you manage migraine attacks and keep them from recurring. Simply put, eating nutritious foods can help treat or keep migraines at bay.

Best foods for migraine management

Headache specialists maintain that migraines are not just headaches but an issue of “brain state.” This means that senses like touch, sight and smell are also affected during a migraine. Therefore, getting rid of a migraine isn’t as simple as sleeping it off.

For the most part, reducing your migraine risk depends on the amount of “right” foods you eat as part of a balanced diet. Of course, getting enough sleep and managing stress are just as important, but the minding what we eat is one of the best things we could do to avoid frequent migraine attacks.

On that note, here are 1o of the healthiest foods we can eat for migraine management:

Salmon

Migraine sufferers ought to consider grilling salmon on weekends. Salmon is one of the most nutrient-dense foods on the planet, boasting more than 1,500 milligrams (mg) of omega-3s for every three-ounce portion.

Studies show that omega-3s, best-known for being heart-healthy fats, can help combat inflammation in the brain. Meanwhile, the micronutrients in salmon, especially B vitamins, also help prevent migraine attacks.

For clean, high-quality salmon, always opt for wild-caught fish instead of farm-raised ones.

Dark chocolate

Sometimes, being deficient in certain nutrients can trigger migraine attacks. Magnesium, for instance, is essential for relaxing blood vessels in the brain. It is also vital for proper sleep. Research has found that being low in magnesium causes headaches and migraines.

Dark chocolate that’s at least 70 percent cacao is one of the richest dietary sources of magnesium. You won’t need to feel guilty about adding this superfood to your diet because it doesn’t contain as much sugar as other chocolate varieties.

Figs

Swap that tub of ice cream for a bowl of fresh figs. These red-purple fruits are rich in potassium, another micronutrient that’s essential for brain health. Recent studies show that foods high in potassium can relieve migraine pain.

Shrimp

Whip up a shrimp cocktail for a delicious migraine-fighting snack. Shrimp is an excellent source of astaxanthin, an antioxidant that helps reduce migraine-related inflammation. Plus, shrimps contain a decent amount of omega-3s, too.

Carrots

Beta-carotene, the plant pigment responsible for giving carrots their bright orange color, also doubles as an anti-inflammatory agent. Munch on carrot sticks to ward off migraines, or eat other orange vegetables like butternut squash, bell peppers and sweet potatoes to increase your intake of this pain-relieving compound.

Collard greens

Like dark chocolate, these salad greens are a great source of magnesium. Whip up a migraine-fighting salad with some collard greens and other nutrient-dense vegetables, like spinach and cabbage.

Kale

Kale isn’t likely to trigger a migraine attack. In fact, this green leafy vegetable can be considered a superfood for migraine because of its high magnesium and omega-3 content.

Kale is also quite a versatile salad green. Toss it in the blender for a quick and nutritious vegetable smoothie or add it at the last minute to a bubbling pot of bean or potato soup.

Quinoa

This gluten-free grain is chock-full of nutrients proven to slash the risk of migraines, such as riboflavin (vitamin B2), magnesium and iron. Having adequate levels of iron can protect against anemia, a blood disorder linked to migraines.

Organ meats

Animal organs like livers and hearts might be off-putting to most people. But chronic migraine sufferers can benefit from incorporating organ meats to their diet because of their high amounts of coenzyme Q10 (CoQ10).

Our bodies produce this nutrient naturally, but production tends to decrease over time. Studies on CoQ10 and migraines reveal that taking at least 150 mg of CoQ10 every day for three months slashes the risk of migraine attacks by at least 50 percent.

Water

Going for long periods without drinking water can cause brain tissues to shrink and trigger pain receptors. These events, in turn, cause lightheadedness and intense headaches. Low water intake can also cause your blood volume to drop, reducing the flow of blood to your brain.

To avoid this, simply keep a water bottle on hand or snack on fruits with high water content, such as cucumbers, watermelons, pineapples, tomatoes, oranges and pears.

Tips for minimizing the risk of migraines

Eating the right foods is just one of the “do’s” of migraine management. Migraine is more common than most people think, but that’s because most of us aren’t practicing good habits and making sound lifestyle choices.

Here are some important tips for keeping a clear head, according to the American Migraine Foundation:

1. If you have episodic migraines, limit your caffeine intake to just under 200 mg daily.
2. If you suffer from frequent headaches, avoid foods and beverages with caffeine altogether.
3. Missing meals can trigger intense headaches. Stick to regular meal times to minimize the risk of a splitting headache.
4. Sometimes, a combination of poor food choices, lack of exercise and sleep deprivation can heighten your migraine risk. Look at these factors and address the ones that need improvement.
5. Keep a food journal. This can help you determine which foods are triggering your migraine attacks.
6. Take care not to adopt diets that are too strict as these may lower your intake of some important nutrients. Remember: most migraine patients tend to be deficient in a lot of nutrients.
7. Eat good fats from healthy oils and fatty fish. Skip the bad ones from processed meats and fried foods.
8. Limit your sodium intake. High salt intake can increase blood pressure and trigger migraine attacks.
9. In case of serious nutritional deficiencies, consult a healthcare professional before taking supplements. Some helpful supplements for migraine include magnesium, CoQ10 and vitamin B2.

Splitting headaches and migraine attacks aren’t fun, but it’s possible to keep them from occurring through proper diet and good nutrition. Make sure to maintain both and keep in mind the tips listed in this article for a migraine-free life.

Sources:

EverydayHealth.com

MigraineAgain.com

Migraine.com

AmericanMigraineFoundation.org

EurekAlert.org