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This
can be attributed to factors such as, lack of sleep, dehydration, poor diet,
excessive alcohol consumption etc.
In
this write-up we will be talking about headaches that have no disease-relation.
Nola.com
writes that, “Everyone’s triggers and sensitivities are different, so I usually
recommend that patients keep a detailed log of their food intake and symptoms
to help identify the particular items that appear to be associated with an
increase in their headaches.” As noted by a neurologist and headache specialist
with Ochsner Baptist Medical Center, Dr. Carol Redillas.
This
meaning, you should consciously monitor foods that trigger your headaches and
substitute/eliminate them if possible.
Headaches
caused by poor nutrition are categorized by symptoms and the location of the
pain. For example, a caffeine headache
from caffeine withdrawal will cause your blood vessels to dilate.
WELL
KNOWN TRIGGERS
1.
Aged cheeses, cured meats, smoked or pickled fish, draught beer, pickled
herring, soy sauce, sour cream, cured meats, certain champagnes and red wine as
well as certain food-additives like monosodium glutamate (MSG( used as a
flavor-enhancer contain the nutrient called tyramine) are known to trigger
migraines/headaches.
2.
Foods rich in the nutrient tannin also trigger headaches. Foods drinks such as tea,
coffee, berries, and nuts.
3.
Some other causes may include; skipping meals, lack of sleep, excessive sunlight
exposure, lack of oxygen etc.
DIETARY
RECOMMENDATIONS
Avoid skipping meals: Low
blood sugar count known as Hypoglycemia easily
triggers migraines.
A
survey done by Drs. Christina Sun-Edelstein and Alexander Mauskop of the
National Pain Foundation showed that skipping meals was reported in more than
half of the patients as a migraine trigger.
Try
as much as possible to keep away extreme hunger by nutritiously snacking
in-between meals. Snacking should however be monitored so it does lead to excessive
weight gain. Choice fruit snacks for healthier results.
Keep well hydrated: Make a daily routine to drink enough water. All
bodily processes require the use of fluids (water) and its inadequacy causes
problems. Dehydration is linked to the triggering of migraines/headaches. Take
in lots of fluids everyday it doesn’t have to be only water but others like
soups, fruit juices etc. It works as long as it contains no alcohol.
Don’t wait to be thirsty: Just imagine the Sea
waits to be “thirsty” before it asks for rain. What will happen to all the
fishes?
Limit caffeine intake: We
stimulate our nervous system and ultimately our entire body when we take in
coffee. It causes the dilation of our blood vessels and most often triggers
headaches/migraines.
A moderate intake of about three cups (300mg)
is recommended. Make sure to not add to your coffee-intake through the consumption
of caffeinated drinks like tea and soda.
Dietary fiber: A fluctuation in blood sugar levels which can
lead to hypoglycemia triggers migraines/headache.
Eating
foods that contain dietary fiber promote good health and prevents constipation.
Eat high fiber diets like whole grain breads, oats and fruit, it will aid in
stabilizing your blood sugar levels by regulating your rate of digestion.
Magnesium: This mineral is known to reduce the occurrence
of headaches/migraines. Low levels of magnesium are associated with increased
dilation of blood vessels which triggers headaches/migraines.
Food sources of magnesium include; beans and
whole grains, beans, nuts, avocado and spinach. Talk to your physician if you
do opt to take supplements.
CONCLUSION
Headaches
can be caused by a disease and you should make sure it is not so before you
solely do opt to follow our recommendations above. Adding to these diet
recommendations, get enough sleep, avoid too much sunlight, Avoid noise and do
regular exercises.
FOR CONSULTATION
Call Our Nutritionist- +233277279565
This article was reviewed on Friday, 6th December, 2014
By Nu. Sallah Stanley Kwesi (Nutritionist at Nutritional Talk)
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