Managing Migraines: How Diet and Lifestyle Adjustments Can Help Prevent Attacks

If you suffer from migraines, you're likely familiar with the multitude of triggers that can set off an attack. Stress, sleep disturbances, weather shifts — and yes, even your diet — can play a role. This includes not just what you eat and drink, but also when.

According to Dr. Vincent Martin, director of the Headache and Facial Pain Center at the University of Cincinnati Gardner Neuroscience Institute, dietary triggers are common culprits for many migraine sufferers. "Part of the frustration of living with migraines is identifying the triggers," he says. "You might have a glass of red wine one time and develop a headache, but not the next."

It’s important to first understand how migraines differ from other types of headaches. Dr. Juliana VanderPluym, a headache specialist at the Mayo Clinic, explains that a migraine isn’t just a headache — it’s a shift in “brain state,” which can affect senses such as touch, sight, and smell.

While the exact cause of migraines is still under debate, environmental factors like diet appear to influence the frequency and intensity of attacks. By adjusting your eating habits, you may reduce your migraines and improve your overall health.

1. Do: Stick to Fresh, Whole Foods

Dr. Martin recommends focusing on fresh foods for a migraine-friendly diet. This means prioritizing vegetables, fruits, and cutting back on processed foods and added sugars. A good place to start is the Mediterranean diet, which has anti-inflammatory properties and is rich in whole grains, seafood, nuts, legumes, and olive oil. Preparing meals at home allows you to control ingredients and avoid unwanted additives.

2. Don’t: Overlook Healthy Foods as Triggers

Even nutrient-rich foods can trigger migraines for some individuals. Potential offenders include citrus fruits, peanuts, tree nuts, beans, and cultured dairy products. If you experience migraines after consuming certain foods, even those considered healthy, take note and work with a healthcare provider to pinpoint specific triggers. People with celiac disease should also be cautious with gluten, which can exacerbate migraine symptoms.

3. Do: Add Omega-3 Fatty Acids to Your Diet

Omega-3 fatty acids, found in foods like salmon, flaxseeds, walnuts, and chia seeds, have anti-inflammatory effects that may help reduce migraine severity. Research shows that the balance between omega-3 and omega-6 fatty acids is important; while omega-3s fight inflammation, omega-6s can promote it. However, more research is needed to definitively link omega-3s with migraine relief.

4. Don’t: Consume Foods with MSG

Monosodium glutamate (MSG), a common food additive, can trigger migraines in some individuals. It’s often found in packaged foods, soy sauce, and bouillon. Be wary of terms like "natural flavoring" or "hydrolyzed fat," which may indicate the presence of MSG. Studies show that MSG in liquid form, such as in soups, is more likely to trigger headaches compared to solid foods containing MSG.

5. Do: Stay Hydrated

Dehydration is a well-known migraine trigger. Keeping hydrated can help prevent mild to moderate headaches. While the exact amount of fluid needed varies by individual, drinking water throughout the day is essential. You may also enjoy herbal teas or other hydrating beverages, but water should be your primary choice.

6. Don’t: Overdo Caffeine

Caffeine, found in coffee, tea, and certain soft drinks, can have both positive and negative effects on migraines. While caffeine has pain-relieving properties that may help during an active attack, excessive intake or withdrawal can trigger headaches. Stick to moderate amounts, such as one cup of coffee or tea daily, to avoid dependency or withdrawal headaches.

7. Do: Track Your Food Triggers

Every person’s migraine triggers can be different, and it can be challenging to pinpoint specific foods causing your attacks. Keeping a food diary is an effective way to identify patterns. If a certain food consistently correlates with migraines, consider eliminating it from your diet to see if it helps reduce your symptoms.

8. Don’t: Skip Meals

Skipping meals is a common cause of migraine attacks. Fasting for long periods can lead to hunger-induced headaches. Instead of large meals, aim for smaller, regular meals throughout the day to keep your blood sugar levels stable. If necessary, include a light nighttime snack to prevent morning headaches.

9. Do: Maintain a Healthy Weight

Maintaining a healthy weight is crucial not only for overall health but also for managing migraines. Obesity has been linked to more frequent and severe migraines. Losing weight, especially if you're overweight, can help reduce the frequency of attacks. Work with your doctor to develop a healthy diet and exercise plan that supports migraine prevention.

Conclusion

Migraine attacks can be triggered by a variety of factors, including stress, diet, and lifestyle. While you can’t control all the triggers, modifying your diet can significantly impact the frequency and intensity of migraines. Work closely with your healthcare provider to develop a strategy for identifying triggers, maintaining hydration, and making healthy dietary choices. By doing so, you can reduce the number of attacks and improve your quality of life.