Migraines are intense headaches that can be accompanied with nausea as well as sensitivity to light and sound. Thirty-eight million Americans regularly get migraines, according to the Migraine Research Foundation. And 28 million of them are females.
Migraines can be tied to hormones. So it makes sense that women with intense monthly hormonal fluctuations (namely estrogen), would suffer most from migraines, Huffington Post reported.
The jury is out on what exactly triggers migraines, so it can be a struggle to tap down these intense headaches.
However many experts agree that consuming foods known to prevent migraine symptoms, which are caused by dehydration and inflammation, is a step in the right direction.
Here are eight foods that may ease your migraines:
Migraines can result from enlarged blood vessels. The caffeine in coffee helps shrink those enlarged blood vessels in the brain. Caffeine is an ingredient that can be found in some pain relievers.
Dehydration can be a common migraine trigger, so drink plenty of water. Decaffeinated coffee, herbal tea, and fat-free or 1-percent reduced-fat milk are also good when fighting dehydration.
Joy Bauer, MS, RDN, is a leading nutritionist. She recommends nine cups of liquid a day for women and 13 cups per day for men.
3) Fruits, Vegetables and Legumes
These contain plant estrogens that may help smooth the drop in estrogen which women experience right before their menses, according to Readers Digest. On top of that, these foods are high in fiber. Fiber helps remove the body’s excess estrogen.
4) Healthy Fats
Inflammation is believed to aggravate migraine pain. Fight off inflammation with healthy fats.
For example, Bauer said the monounsaturated fats in olive oil have been shown to reduce the frequency, duration and severity of headaches.
5) Fatty Fish
Fatty fish are good sources of the omega-3 essential fatty acids EPA and DHA. Salmon and other fatty fish like herring, mackerel and trout may help reduce migraines.
1) Dolgen, Ellen. "Migraines: What's Estrogen Got To Do With It?" The Huffington Post. TheHuffingtonPost.com, n.d. Web. 23 June 2016.
2) Johnson, Pamela. "5 Best Foods for Migraine Relief." Readers Digest. N.p., 2016. Web. 10 June 2016.
3) "4 Powerful Nutrients for Fighting Migraines: What's for Dinner?" Joy Bauer. N.p., n.d. Web. 10 June 2016.
4) Repinski, Karyn, and Ward MS, RD, Elizabeth M. "Get Rid of Migraines: Find Your Food Triggers." WebMD. WebMD, n.d. Web. 10 June 2016.
5) Migraine is a women’s health issue. Migraine Research Foundation. Web. 10 June 2016.