W L
FITNESS
HOW NUTRITION CAN IMPACT MIGRAINES
By Charlotte Forde
From post exercise to menopausal migraines , complaints of migraine attacks are something that I come across with many of my clients . This isn ’ t unusual , as an estimated 10 million adults in the UK experience symptoms such as a moderate or severe throbbing pain on one side of the head , nausea , changes in vision and an increased sensitivity to light or sound . Migraines can be debilitating and can often be brought on by a variety of factors including stress , poor sleep quality , changes in the weather , hormonal changes , medication and diet ; however , eating certain foods that contain high amounts of vitamins , minerals and fatty acids may help prevent attacks .
Despite some studies suggesting that hunger and food cravings leading to low blood sugar levels may be more of a problem than the actual food that we consume , common products that have occurred in certain noted studies that have been confirmed to trigger migraines include : -
• Artificial sweeteners
• Caffeine
• Chocolate
• Alcohol
• Dairy
• Gluten
• Processed foods
Even though the above listed products haven ’ t been confirmed to be definite triggers , these may be products that you should avoid if you currently suffer from migraines . As there is no evidence of the actual food triggers tied to migraines and the ones that affect you may be different to the ones that affect somebody else , it may be a good idea to keep a food diary to identify what migraines are caused by chance and which may be associated with parts of your diet . It can be very difficult to identify patterns and pinpoint triggers without keeping a record especially if you frequently suffer from migraines . If you suspect that something is a trigger you can then try and eliminate it from your diet to see if it has any impact .
By eating fresh foods and making your meals from scratch enables you to control every ingredient that is used in your diet and less probability of experiencing a migraine attack .
Anti-inflammatory foods may also reduce migraines , in particular foods high in omega-3 including salmon , flaxseed , olive oil and walnuts and magnesium rich foods such as dark leafy greens , avocado and tuna .
As dehydration is a common migraine trigger , drinking plenty of water and maintaining hydration may also help prevent migraines as well as additional symptoms like nausea .
If you are prone to skipping meals i . e . fasting or prolonged periods in between eating meals , these eating habits are not advised if you are susceptible to migraines as they can cause spikes in your blood sugar levels . You can help prevent hunger related headaches by eating several , small , calorie controlled meals throughout the day .
Another factor that can cause blood sugar levels to fluctuate is exercise . Even though regular physical activity can help reduce the frequency and intensity of migraines and aid the management of migraines due to its role in weight management , stress reduction and improved sleep patterns , it is not advised to exercise vigorously during a migraine attack , this would include high impact activities like aerobics .
If your migraine persists , you should seek advice from a medical professional .
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