Anyone who experiences frequent headaches will tell you that relief doesn't always come easy. One of the most important things you can do if you suffer from frequent headaches is to begin keeping a food diary. Keeping track of everything you eat and drink throughout every day can help identify headache triggers. Some of the more common triggers include food additives like monosodium glutamate, nitrates and nitrites, phenylethylamine, tyramine, aspartame, and caffeine. Other foods that may then contain "hidden" sources of these likely offenders include gelatin, autolyzed plant protein, hydrolyzed vegetable protein, glutamate, and vegetable protein extract. Phenylethylamine is found in foods like chocolate. It may also be found in dietary supplements for weight-loss or mood enhancement. Nitrites and nitrates are often found in deli meats, hot dogs and other cured meat, fish, and beer. Alcohol can also be a major headache trigger in susceptible individuals.
Research supports the use of certain minerals, vitamins, and dietary supplements in the treatment and prevention of headaches and migraines. Magnesium, coenzyme Q10, feverfew, alpha lipoic acid, riboflavin and white willow bark are some of the supplements that have the most supporting research behind their use.
Maintaining a balanced blood sugar and making sure you don't allow more than 3 hours to go by between meals or snacking is one strategy for preventing headaches. Eliminating offending foods is also key. Tyramine-containing foods include peanuts and peanut butter, chocolate, sauerkraut and other fermented foods and meats, and alcohol are best avoided. Reduce or avoid eating ice-cream, or drinking super cold beverages that can stimulate the nerves at the back of the roof of your mouth (palate) that controls blood flow to the head. Avoid caffeine, alcohol, tobacco and sugar (CATS), all of which have been linked to triggering headaches.
Stick to a real food, whole foods diet rich in fresh fruits and vegetables. Consider going gluten-free for some people with gluten sensitivity may be surprised what a difference going gluten-free can make when it comes to headache prevention. Eat smaller meals, more frequently throughout the day. Get enough rest. Quality sleep will go a long way in helping prevent a headache when you're overly tired.
Talk to your doctor to see if supplementing with one of the above mentioned dietary supplements may be a good option for you. And keep track of what you eat. This is the easiest and least expensive, and effective way of easing the pain.
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