NUTRITION AND SUPPLEMENT MANAGEMENT OF MIGRAINES AND HEADACHES

Migraines affect about 39 million Americans, and headache disorders are more common among women than men. Here's what you need to know about identifying triggers and managing migraines and headaches through nutrition and supplementation.

Types of headaches

Migraines are recurrent headaches accompanied by severe, pulsating, and throbbing pain on one side of the head. Other symptoms include nausea, vomiting, and extreme sensitivity to light and sound.

Tension headaches are the most common type of headache. They are usually brought on by stress and muscle tension and typically affect both sides of the head. Nausea, vomiting, and light and sound sensitivity are not usually associated with tension headaches. Tension headaches are accompanied by a steady ache instead of throbbing pain.

Cluster headaches are rare and cause severe pain on one side of the head. They're called cluster headaches because they tend to appear in the same way each time over several weeks or months. Other symptoms may include nasal discharge or red/tearing eyes.

Risk factors include obesity, dehydration, and hypertension, and women are more likely than men, especially young women, during menstruation due to fluctuations in hormones.

Trigger substances

Sulfites, MSG and artificial sweeteners like aspartame, some preservatives, and tyramine-rich foods--derived from the amino acid tyrosine--(aged, cured, fermented, ripened, and spoiled foods) are among the foods and substances that increase your risk of a migraine. 

Trigger foods listed:

• Sulfites

• alcohol/wine, fruit, apple cider, processed food

• Nitrites

  • Cured and processed meats

• MSG

• Artificial sweeteners

  • Aspartame found in zero sugar sodas

• Some preservatives

• Tyramine rich foods

  • aged cheese, smoked fish, cured meats, peanut butter and other legumes (beans, peas), some beer, fermented vegetables like sauerkraut, chocolate, and salty foods

• Citrus fruits, in rare cases

• Typical allergens may also be trigger foods

  • Gluten, eggs, shellfish, soy, fish, dairy, peanuts, tree nuts, 

Diet changes

A low-fat vegan diet, low-carbohydrate diet, the Dietary Approaches to Stop Hypertension (DASH) diet, and the Mediterranean diet have been linked to therapeutically helping with migraines. Talk with your doctor and dietitian before beginning a diet change. Since obesity is a risk factor for migraines, weight management or weight loss may also be beneficial and may require a diet change.

Caffeine can be a therapeutic for migraine management. Excedrin has caffeine in it. However, someone prone to migraines may be triggered into one by caffeine withdrawal. If you want to decrease caffeine intake, it may be a good idea to slowly taper off instead of quitting cold turkey.

On the other hand, caffeine is a diuretic, and if you drink too much, it can dehydrate you. Dehydration can cause the brain to pull away from the skull, resulting in pain, a tension headache, or a migraine.

Migraines or headaches can also be brought on by going too long without eating. This may be due to large fluctuations in blood sugar. If this is the case for you, consider consuming small, frequent, and balanced meals with plenty of fiber and protein sources to manage blood sugar and appetite.

You may also consider using a food diary and headache calendar to fully understand and monitor trigger foods and symptoms. For example, you may want to try an elimination diet based on the common trigger foods. However, if you still notice frequent headaches each month, then it may be beneficial to identify other individualized trigger foods that may not be as common and only specific to you. Stress management and good sleep hygiene should also be considered when managing migraines and headaches.

Supplements that may improve the duration, severity, and frequency of migraines

Vitamin D may show some benefits, especially if you are deficient, which most Americans are. However, more research is still needed to understand why supplementing vitamin D for migraines is beneficial.

Ginger taken in supplement form may be beneficial, and it was associated with less pain and greater function than taking a drug alone.

Turmeric has been used as an anti-inflammatory and anti-oxidant spice for many years. The active compound, curcumin, can be found in supplement form. It has been shown to be effective at reducing symptoms and attacks.

Coenzyme Q10 has been associated with decreasing the amount of headache days per month. 

Before adding any supplement to your routine, speaking with your doctor first is essential. Some supplements can interact with medications. If you are currently taking medication daily to manage a chronic disease, some supplements may interact with them.

Courtney is a dietitian and nutritionist in Shreveport/Bossier. With her private practice, Courtney Butts Nutrition LLC, she helps individuals through one-on-one nutrition counseling with her insurance-accepted and self-pay services. She enjoys helping individuals with medical nutrition therapy that helps improve lab values and chronic disease outcomes, as well as decreasing medications through implementing changes to diet. To learn more about how you can work with Courtney, please visit www.courtneybuttsnutrition.com/services.