What to eat when... you have a migraine
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Next up on our 'WHAT TO EAT WHEN...' heath food series? Migraines. Here's what to add and ditch from your food shop this week...
It's the Cruella de Vil of headaches and commonly triggered when the small blood vessels in the brain suddenly dilate. Irregular eating, dehydration and foods including cheese, red wine and chocolate are common migraine culprits - but there are others to know...
Nuts, seeds and dark leafy greens Magnesium deficiency is linked to migraines. Straight away, dietitian Erin Skinner of Real Nutrition RX advises her clients to up their magnesium-rich foods. "Try a daily handful of nuts and/or seeds and three large handfuls of 'winter greens', such as spinach or kale," says Skinner. Try this recipe: throw together spinach, walnuts or almonds, pumpkin seeds, half an avocado and three tablespoons of Puy lentils. Drizzle with olive oil vinaigrette and serve with a baked salmon steak. "The fats from the avocado and salmon will help your body absorb the magnesium," says Skinner.
Cured meat & leftovers Migraine trigger histamine lurks in these. "It's produced in food when the bacteria in it ferments," explains Skinner. Cured meats are already high in histamine, while the amount in that leftover chicken in your fridge rises daily.
Yoghurt, Cheese Yoghurt is fermented, too, which produces beneficial gut bacteria for most people. Migraine sufferers? Not so much. "And hard cheeses have a greater histamine level, still," says Skinner.
Make sure you see your GP or a registered healthcare practitioner if symptoms persist or you are worried there could be a more serious underlying medical issue
Alastair Strong
