4 Powerful Nutrients for Fighting Migraines
What’s for Dinner?
While the list of potential migraine trigger foods is daunting, here’s some good news: There are certain foods and beverages that migraine sufferers can and should have more often. No food is a proven headache cure, but eating foods known to prevent the symptoms that lead to migraines (such as inflammation and dehydration) is a good start to getting on the road to a healthy, pain-free life.
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Water
Water
Water is actually a nutrient, essential for your body’s proper functioning, and dehydration is a common migraine trigger. Migraine sufferers need to stay vigilant about the amount of fluid they drink and should aim to preempt thirst. I recommend at least nine cups of liquid a day for women and 13 cups a day for men. Remember that inexpensive and calorie-free water is the single best way to stay hydrated — but herbal tea, decaf coffee, and fat-free or 1 percent reduced-fat milk are also good choices. Steer clear of soda, sugary fruit drinks, sweetened tea or coffee, and juices because they’re too high in calories and sugar (and in some instances are migraine triggers).
Healthy Fats
Healthy Fats
Adding certain kinds of fats into your diet may help reduce inflammation, which is thought to exacerbate migraine pain. Omega-3 fatty acids, which are most concentrated in fatty fish, and the monounsaturated fats found in olive oil have both been shown to reduce the frequency, duration, and severity of headaches. I recommend eating fresh wild salmon high in omega-3s at least two times per week and adding other omega-3 foods (eggs fortified with omega-3 are a versatile choice) as a regular part of your diet. Try to use olive oil or canola oil when cooking and baking.