Migraine has become a common health issue in recent years, significantly affecting quality of life and even causing depression. Especially during seasonal changes, migraine pain can become unbearable for many sufferers. While unhealthy eating habits can trigger migraines, a healthy diet can effectively combat them. Nutrition experts from Memorial Dicle Hospital emphasize the importance of diet in migraine treatment and provide tips for relieving migraine pain.
Pay Attention to Pre-Attack Symptoms!
Migraines typically occur in episodes lasting between 4 and 72 hours. Once considered merely a type of headache, migraine is now recognized as a standalone neurological disorder. Migraine pain is often moderate to severe and can greatly hinder daily activities. The pain is usually pulsating and localized to one side of the head, often accompanied by nausea, vomiting, and sensitivity to light and sound. Frequency, duration, and intensity of attacks vary by individual. Approximately 18% of women and 6% of men are affected by migraines. Physiological changes such as fatigue, visual disturbances, hunger, or thirst may occur before an attack begins.
Smoking as a Migraine Trigger
During a migraine attack, sufferers often experience unbearable pain and seek refuge in a dark, quiet room. While such measures may alleviate or even eliminate migraine pain for some, they may prove ineffective for others, with attacks lasting for days. Common triggers include smoking, excessive stress, fatigue, and prolonged exposure to computer or television screens.
Migraine Patients Should Watch Their Diet
Avoiding certain trigger foods, maintaining a balanced and healthy diet, getting regular sleep, and avoiding exhaustion can significantly reduce migraine attacks. Simply being mindful of diet can decrease pain intensity by up to 30%. Avoiding known triggers can greatly improve quality of life. However, not all foods have the same effects on everyone, so patients should identify their individual triggers and take appropriate action.
Foods That Can Trigger Migraines:
- Cheese (hard, aged, smoked, and salty varieties)
- Alcoholic beverages
- Organ meats (liver, brain, kidney, tripe, and cured meats like salami, sucuk, pastrami)
- Seafood (squid, shrimp, mussels)
- Canned foods
- Citrus fruits (oranges, mandarins, grapefruits, lemons)
- Fatty and spicy foods
- Caffeinated beverages (tea, coffee, soft drinks)
- Figs, raisins, avocados, bananas, red plums, chocolate, yeast
- Sour cream
- Peanut butter
- Breads with dried fruits
- Certain legumes (white beans, lentils, soy products)
Foods That Can Reduce Migraine Attacks:
- Vegetable soup
- Mashed vegetables
- Celery
- Boiled eggs
- Pears, apples, kiwi
- Chamomile and lemon balm tea
Keeping Migraines Under Control:
- Avoid bright lights and loud noises; opt for dim lighting and soothing music.
- Low blood sugar can worsen headaches, so don't skip meals.
- Drink 2–2.5 liters of water daily.
- Take a 30-minute walk every day.
- Sleep 7–8 hours a night.
- Caffeine can both trigger and alleviate migraines. Reduce consumption to see improvement.
- At the first signs of an attack, drink teas like nettle, linden, or lemon balm.
Source: Memorial
Lavender Pillows for Migraine Relief
Lavender pillows offer a natural way to calm the body and mind while relieving migraine pain. Their soothing lavender scent promotes relaxation, reduces stress, and supports restful sleep—ideal for those suffering from migraines. Versatile and easy to maintain, lavender pillows are perfect for moments of tranquility, meditation, and peaceful nights. They help alleviate symptoms and enhance