If you suffer from migraines, you know how much stress can contribute to certain attacks. Of course, illness can add to the stress of everyday life, so it makes sense that the stronger our immune systems are in resisting illness, the less stress we will be exposed to as well.
Therefore, eating a diet that contains foods that can reduce stress and enhance our immune systems will not only increase our overall wellness levels but may also reduce the number and intensity of migraines. When under stress we seek "comfort," and many people find comfort in foods with high levels of carbs. Carbs increase the synthesis of serotonin, a feel-good neurotransmitter. But carbs can also raise blood sugar quickly. So instead of simple carbs found in most desserts, switch to more complex carb food sources like oatmeal or whole grain breads, which increase serotonin levels without spiking blood sugar.
When we are under stress, stress-related hormones like cortisol and adrenaline can increase. Magnesium-containing foods like spinach, and fish like salmon (high in omega-3 fatty acids), can keep stress hormones under control. Research indicates that black tea and pistachio nuts can reduce stress hormones and promote calm. Coffee, on the other hand, can increase cortisol levels.
Nuts like almonds and walnuts contain B-Vitamins (stress vitamins) and vitamin E, which bolsters the immune system. ¼ to ½ cup per day is sufficient. Oranges can both reduce stress hormone levels and enhance the immune system due to their vitamin C content. A vitamin C supplement containing 500–1000mg per day is also recommended.
Vitamin A significantly supports the immune system. Foods containing Vitamin A include apricots, asparagus, beet greens, broccoli, carrots, cantaloupe, and collards. A glass of carrot juice three times a week would assure vitamin A sufficiency.
Finally, dehydration and constipation stress the body and threaten the immune system, so water and fiber are crucial parts of your diet. Be sure to drink plenty of water every day, especially when adding fibrous foods to your diet — consuming fiber without water can actually cause constipation rather than prevent it.
High-Fiber Foods for Migraine Support
- Baked beans, kidney beans, split peas, dried limas, garbanzos, pinto beans and black beans
- Bran cereals — Bran Buds and All-Bran
- Fresh or frozen lima beans (both Fordhook and baby lima)
- Fresh or frozen green peas
- Dried fruit — topped by figs, apricots and dates
- Raspberries, blackberries and strawberries
- Sweet corn, whether on the cob or cut off in kernels
- Whole-wheat and other whole-grain cereal products: rye, oats, buckwheat, stone-ground cornmeal, and whole-grain breads, pastas, muffins
- Broccoli — very high in fiber!
- Baked potato with the skin
- Green snap beans, pole beans, and broad beans
- Plums, pears, and apples
- Raisins and prunes
- Greens including spinach, beet greens, kale, collards, Swiss chard and turnip greens
- Nuts, especially almonds, Brazil nuts, peanuts, and walnuts
- Cherries, bananas, carrots, and coconuts
- Brussels sprouts
- Flaxseed, which can be added to smoothies or sprinkled on fruit or yogurt
Try to work some foods from each category into your daily diet. Of course, don't use any of these recommended foods if you feel they trigger your migraines. This guide is just a guide, not a rule book — your experience is the truth you need to follow.
For those who suffer with chronic migraines, using these food choices to help prevent your migraines is a wise decision. So is the decision to prevent your migraines rather than spend a lifetime taking pills to just treat the pain that always comes back with your next migraine.
To The Best of Health,
Curt Hendrix, M.S., C.C.N., C.N.S
