What can and cannot be eaten if you have a headache

According to a WHO study, about half of the world's adult population has experienced headaches over the past year, and 30% of these sufferers are convinced that they had migraines. There are many reasons for its occurrence, and diet plays a role. We have compiled a list of the best and worst headache products.

With this, everything is clear, but alcohol is too

common

reason for headaches, so that we do not include it in the list. A headache from drinking alcohol occurs either immediately or the next day - in the form of a hangover.

In fact, people prone to migraines can experience this pain after drinking one small glass.

Study published in Journal of Neurosciences in Rural Practice shows that people suffering from migraines usually drink less alcohol than those whose headache is bypassed. It is not yet clear what exactly causes the headache - alcohol itself or some other component of the drink (tyramine, phenylethylamine, histamine, sulfites, flavonoids, phenols).

Want to reduce your risk of having an attack? First, drink carefully (one drink per day for women and two for men). No parties for the weekend.

And secondly, instead of red wine and dark-colored drinks, it’s better to choose lightly colored drinks like gin or vodka, they usually contain less histamines and sulfites, which cause a headache.

What can and cannot be eaten if you have a headache

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Research by Norwegian scholars

showed that people who consume more than 540 milligrams of caffeine per day are 10% more prone to headaches and migraines than others. There were similar

studies

, indicating an even greater frequency of headaches due to excess coffee. To avoid such an unpleasant effect, experts advise limiting coffee consumption to 400-500 milligrams per day (this is about four cups).

What can and cannot be eaten if you have a headache

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Authors

of the study published in SAGE Journals

compared chocolate with placebo and concluded that chocolate provoked a migraine attack in 42% of the subjects. At the same time, scientists from the University of Pittsburgh in their

study

did not see any difference in symptoms. What is the root of evil? It seems that the phenylethylamine and tyramine amino acids in chocolate can affect the occurrence of headaches.

A study by Italian scientists

found elevated levels of phenylethylamine and tyramine in analyzes of people who suffer from chronic migraines.

It seems like chocolate may be a trigger, but not for everyone.

What can and cannot be eaten if you have a headache

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Perhaps not only caffeine in a diet stake causes a headache.

A study by Shirley Keiler and Alan Glaros

shows that artificial sweeteners, especially the super popular aspartame, can increase the risk of migraines and reduce the number of days that subjects spend

without pain

.

What can and cannot be eaten if you have a headache

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Unfortunately, my love a source of vitamin C may trigger headaches. According to the results of the

study

, conducted back in 1984, 11% of people suffering from migraines note an increase in symptoms after they eat something citrus. However, the more recent

study

(2016) did not see any significant difference in symptoms among those who ate and did not eat citrus fruits. If fruits are a problem for those who suffer from headaches, then the root of evil is most likely hidden in the increased content of tyramine amino acids. They are also found in pineapple, soy, kimchi, raw onions, green beans and sauerkraut.

What can and cannot be eaten if you have a headache

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Feel discomfort in nape after a cheese plate? You may not be alone. The fermentation process, which is the key in the production of cheeses such as cheddar, parmesan, camembert, increases the level of tyramine and phenylethylamine amino acids.

Scientists

found: for 18% of migraine sufferers, it was aged cheeses that caused pain. Can't refuse your favorite treat? Try switching to ricotta, cream cheese and cottage cheese.

What can and cannot be eaten if you have a headache

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Research by scientists from Milan University of Neurology

shows that standard food

preservatives

, which are contained in hot dogs, sausages and cold cuts, for some may be migraine triggers.

It looks like

that the presence of nitrate, nitrite, nitric oxide and reducing enzymes associated with the formation of intestinal bacteria is just responsible for determining who suffers from the consumption of such products and who does not.

What can and cannot be eaten if you have a headache

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Dehydration

is one of the main causes of headache.

In a

study

English scientists noted that water is largely associated with a decrease in the intensity and duration of the headache. Scientists from the University of Maastricht in their

work

concluded that 47% of the attacks were mitigated simply because people drank water. They were compared with 25% of subjects in the control group who did not. We recommend carrying a full bottle of water with you and quench your thirst in a timely manner.

You can also maintain the body's water balance if you include a lot of fruits and vegetables with a high water content in your diet.

Cucumbers, spinach, watermelon and berries will help to cope with thirst, as well as provide the body with vitamins and minerals.

What can and cannot be eaten if you have a headache

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Although studies on the relationship between salt and the frequency of seizures is not enough, scientists

Muhammad Amer, Mark Woodward and Lawrence Appel

analyzed the effect of a low-salt diet and found the following: the risk of seizures was lower in those who consumed less salt. Want to find a way to reduce the amount of salt in your diet? Avoid processed foods.

What can and cannot be eaten if you have a headache

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In lettuce leaves like Kale, spinach and leaf beets are incredibly rich in vitamins B and folic acid.

Studies

in women have shown that a diet with a low folic acid diet can increase the incidence of migraines. Do not like salad? Try avocados, seeds, and legumes.

In addition to the high folic acid content, these leaves are also an excellent source of magnesium. Some studies by scientists at the New York Headache Research Center claim that low levels of this mineral can trigger headache symptoms.

What can and cannot be eaten if you have a headache

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Another

The work of

scientists from the New York Headache Research Center suggests that people suffering from migraines usually have lower levels of magnesium serum in their bodies, and almonds are one of the best (and most delicious) of them sources. However,

studies

is still small. Experts recommend supplementing the daily diet with vitamins, including 600 milligrams of magnesium (but first, of course, this should be discussed with your doctor). In addition, we recommend that you first include the right foods in your diet.

And if you don’t like almonds, try other nuts, as well as lettuce, seafood, legumes and seeds.

What can and cannot be eaten if you have a headache

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Like magnesium, The other two key bone building nutrients - calcium and vitamin D - seem to play a role in headache prevention.

Scientists

found that the combination of calcium and vitamin D significantly reduces the strength of migraine attacks, and in another

work

they saw significant improvements after 4 -6 weeks of admission.

Vitamin D

in this regard plays a greater role than calcium, but you can kill two birds with one stone at once by choosing soy milk, eggs, orange juice and dairy products in the store.

What can and cannot be eaten if you have a headache

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Coffee is in the lists both healthy and harmful foods? Yes, it's all about the dosage. Experts confirm that caffeine in small amounts can help cope with pain.

Scientists

from Oxford University and Churchill Hospital concluded that consuming about 100 milligrams of caffeine per day (equal to a small cup of coffee) in combination with painkillers helps to cope with headaches faster than alone only drugs.

- We cannot influence the weather, control environmental pollution or ignore any genetic prerequisites, but we can control what we put in mouth.

And if you regularly suffer from headaches or migraines, we recommend starting a diary and keeping track of what you eat before the attack. This way you can determine which foods provoke pain and which help to cope with it.

What can and cannot be eaten if you have a headache

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