MIGRAINES

Nutritional Considerations for Migraine Headaches

By Christine Meraklis, MS Nutrition

Migraine headaches send millions of people to the ER every year, where they seek relief from the debilitating pain.¹  They are a complex neurogenic disease that come with both personal and social costs, causing lost work days and pay, decreased quality of life, and forfeited social events.²  Supplements, therapies and medications, many of which alter the serotonin metabolism, promise to affect the onset and duration of migraines, however, they come with a long list of side effects, and many patients will still see little improvement until lifestyle and diet modifications are put into place.

Dietary interventions are promising, and many migraine sufferers can find full or partial relief with dietary changes, and the bonus of overall improved health.

Four ways to combat migraine headaches:

1. Food allergies, or intolerances, have been implicated in the onset of migraines, particularly dairy products, wheat, chocolate, egg, citrus, alcohol and coffee.³ We often think of a food allergy as something that produces hives, skin rashes or an anaphylactic reaction. But food intolerances can be the underlying cause of many disorders, including migraine headaches. A simple elimination diet can be eye-opening in discovering hidden food triggers.  Eliminate all the foods listed above at the same time for a period of 2-3 weeks, and re-introduce one food at a time for a period of 4 days.  Keep a journal of how you feel, noting signs of impending migraines, duration and intensity.  Alternatively, you can eliminate one food at a time for 2-3 weeks, and introduce it again for a period of 4 days, noting any migraine symptoms in your journal, and then move to the next food.
2. Histamine is compound produced in the body during digestion, but is also present in foods, including those listed above. It causes dilation of the blood vessels, and consequently, for many people, can be a migraine trigger.⁴ A simple low-histamine diet has provided relief for many migraine sufferers.
3. Alcohol, especially red wine, also contains histamine, with red wine containing over twice the amount of white wine!⁴ In addition, red wine inhibits the enzyme that breaks down histamine in our GI tract, providing a double whammy of histamine overload.⁴
4. Food Additives such as nitrates, nitrites and MSG can trigger migraine headaches in some people.⁵ The Cleveland Clinic provides a list of foods that are high in additives, including hot dogs and deli meats.

Because migraines can be associated with gastrointestinal disorders such as IBS, IBD and Celiac Disease, these issues often improve or disappear with the implementation of dietary changes.² Intestinal disorders like these can be characterized by intestinal permeability, which causes a pro-inflammatory immune response.⁴  An elimination diet can often help to improve intestinal permeability, decrease inflammation and alleviatie common migraine triggers.

 

References:

1. Martin BR, Seaman DR. Dietary and Lifestyle Chanes in the Treatment of a 23 year old Female Patient with Migraine.  J Chiropr Med. 2015 Sep; 14(3): 205-211.
2. Hemert S, Breedveld A, Rovers J, et al. Migraine Associated with Gastrointestinal Disorders: A review of the Literature and Clinical Implications.  Front Neurol. 2014;5:241.  doi:  3389/fneur.2014.00241
3. Bunner A, Agarwal U, Gonzales J, Valente F, Barnard N. Nutrition Intervention for Migraine: A Randomized Crossover Trial.  J Headach Pain. 2014; 15(1):69.  doi:  1186/1129-2377-15-69
4. Maintz L and Novak N. Histamine and Histamine Intolerance.  Am J Clin Nutr. May 2007; 85(5): 1185-1196.
5. Sun-Edelstein C, Mauskop A. Foods and supplements in the management of migraine headaches.  Clin J Pain. 209 Jun;25(5): 446-52. doi: 10.1097/AJP.0b013e31819a6f65.