Migraine Relief with Dietary Modifications

Do you suffer from migraines? It can be debilitating. Modifying your diet and supplemental support can offer relief.

The most frequent migraine trigger foods are wheat, eggs, fried foods, oranges, tea and coffee. I know, caffeine can help relieve migraine pain, but I recommend reducing caffeine intake as this can exacerbate migraines and their frequency. Eliminating dairy including milk, yogurt, cheese, and especially aged cheeses as it contains tyramine which can trigger migraines along with cured meats such as bacon or processed meats containing nitrates/nitrites. Other foods to avoid include beef, corn, cane sugar, and artificial sweeteners, e.g. Splenda (sucralose), Nutrasweet (aspartame). Ditch the diet soda folks!!! Processed foods containing additives and preservatives can also trigger migraines.

Chocolate itself is relatively low histamine; however, it may act as a histamine liberator. In other words, it triggers the release of the body’s existing histamine. Chocolate also contains other biogenic amines, tyramine and phenylethylamine, which slow degradation of histamine.

It wouldn’t hurt to keep and maintain a food log with how you feel and if you notice any symptoms after eating certain foods.

An anti-inflammatory diet has shown to be beneficial in migraine prophylaxis.^{1(pg 513)}

Anti-inflammatory Foods

*Buy Organic as much as possible – avoiding pesticide/toxin exposure than conventionally grown produce

• Leafy green vegetables they are full of chlorella (magnesium) (ex.) kale, dandelion greens, collard greens, arugula, etc.
• Non-starchy vegetables – celery, cucumbers, mushrooms, radishes, olives, onions, cabbage, cruciferous vegetables that include broccoli, brussels sprouts, cauliflower – eat a salad loaded with veggies 2-3 times a day!!!
• Fruits –blueberries, blackberries, raspberries, cantaloupe, guava, and apples
• Lean protein sources – pasture-raised chicken and turkey (ground turkey or chicken), Wild caught salmon – rich in omega-3s, Wild caught tuna, cod, mahi-mahi
• Whole grains – brown rice, millet, buckwheat, oats
• Healthy fats – Extra Virgin Olive Oil or EVOO, coconut oil (limit to 1 tbsp. as it’s high in saturated fat); All natural, no added sugar nutter butters including almond and cashew butter
• Nuts & seeds – almonds, sunflower seeds, pumpkin seeds, quinoa (don’t go overboard with the these – limit to 1 oz. serving per day)
• Dairy alternatives – Organic coconut milk/cream in a can, almond milk, almond milk yogurt and cheese – Kite Hill is an awesome brand

I also recommend adequate hydration, 2 liters per day of water and exercise, such as yoga, tai chi, and even meditation to help with the stress.^{1(pg 521)} Getting plenty of sleep, averaging around 7-8 hours per night can ward off migraines. Eating regularly scheduled meals to avoid hunger and hypoglycemia which can also trigger migraine headaches.^{1(pg 521)}

Migraines – Estrogen & Histamine

Do you ever notice you always seem to get a migraine around or during your period? Well, there is a reason for this… “In numerous studies, it has been demonstrated that estrogen, particularly its form called estradiol, can elicit activation of mast cells. Histamine and estrogen attach to the same H1 receptors. Aside from triggering mast cells to release histamine which can lead to migraine headaches, estrogen can also down-regulate the enzymes diamine oxidase (DAO) and monoamine oxidase (MAO) which breaks down histamine. The more estrogen, the more histamine that will be released into the bloodstream. Histamine symptoms such as migraines and headaches are more common in women and often track with the menstrual cycle, occurring when estrogen is high at ovulation and then again just prior to menses.  Women can even be more sensitive if they are also taking estrogen supplements.”²

You may be wondering well how do I overcome this histamine intolerance or mast cell activation? One way is to avoid histamine containing foods around that “time of the month”.

DAO supplementation, such as Histamine Block can help reveal whether DAO deficiency or overproduction of histamine in the gut is contributing to histamine intolerance. (1) Diamine oxidase (DAO) is an enzyme responsible for breaking down histamine within the body. ⁴

Here’s a list of histamine containing foods to avoid:

• Fermented and cured foods and leftovers are a common source of histamine (yogurt, sour cream, buttermilk, kefir, mature cheese, sauerkraut, kimchi, pickles, olives, kombucha, soy sauce, fish sauce, black tea, coffee, chocolate)
• Fermented soy products such as tempeh, miso, soy sauce, and natto
• Alcohol (red wine, white wine, champagne, cider, beer)
• Cow’s milk
• Dried fruits (apricots, prunes, dates, figs, raisins) & overripe fruits
• Avocados
• Eggplant
• Spinach
• Tomatoes
• Citrus fruits
• Strawberries
• Kiwi
• Papaya
• Pineapple
• Bananas
• Processed, fermented, or smoked meats (sausage, pepperoni, salami, bacon, hot dogs, luncheon meats)
• Shellfish (canned, smoked, or fermented seafood – certain species of fish: mackerel, mahi-mahi, tuna, and anchovies)
• Peanuts, cashews, walnuts
• Yeasty foods: bread, fermented grains such as sourdough bread

Migraine supplementation

Please note! These need to be taken consistently to prevent migraines. They will not abate a migraine that is already underway.

B2 (riboflavin) 200 – 400 mg per day^{1(pg 514)}

Magnesium L-threonate 3 capsules po qhs¹ (takes 2-3 months of consistent use to see effects)

CoQ10 200mg 1 capsule daily

Histamine Block 1 capsule no more than 15 minutes prior to histamine-rich foods or as directed. Especially around the middle of your cycle when you notice a migraine coming on.

Other options:

Prophylactic: Feverfew 1-2 capsules three times a day^{1(pg 517)}

Prophylactic: Melatonin 3 mg once a day^{1(pg 517)}

Prophylactic: Butterbur 75 mg 2-3 times a day³

Here is the link to my Full Script catalog for Migraine Relief & Prevention Supplement Protocol: 

https://us.fullscript.com/o/favorites/Q2F0ZWdvcnktMTg1MTMy

The best way to avoid migraines is in the prevention. Diet is so important. Knowing what triggers your migraines and avoiding those triggers is key to overcoming them. Supplements can be utilized in addition to dietary modifications to offer relief and even prevent their unwelcomed occurrence. 

References

1. Kohlstadt I, ed. Advancing Medicine with Food and Nutrients. 2nd Ed. Boca Raton, FL: CRC Press; 2012.
2. https://mthfrsupport.com.au/2016/09/her-stamine-the-link-between-histamine-and-estrogen/
3. https://www.healthline.com/health/histamine-intolerance
4. Daniel O and Mauskop A. Nutraceuticals in Acute and Prophylactic Treatment of Migraine. Curr Treat Options Neurol. 2016; 18(14). DOI: 10.1007/s11940-016-0398-1.