LIFESTYLE / HEALTH - THAILAND

Diet tips for migraine prevention

Migraines are the second most common type of headache after tension headaches.

Women are three times more likely to suffer from migraines than men, with symptoms usually beginning during their teens or in middle-age.

The most apparent symptom is a severe throbbing or pulsating headache that is often felt on one side of the head, though sometimes it can be felt on both sides. Simple activities such as walking can aggravate the pain, which can be accompanied by nausea, vomiting and sensitivity to light and sound. If left untreated, these headaches can last anywhere from four to 72 hours, with pain radiating to the scalp and eye sockets.

Migraines can happen to anyone, but are more common among working women. A migraine is caused by abnormal brain activity, triggered by many different factors, both internal and external. Avoiding these triggers is one way to reduce migraines without the need for medication.

The most common triggers include certain foods and drinks, so it is advisable that you be aware of which foods cause your head to throb so they can be avoided.

Migraines are caused by abnormal electrical activity in specific regions of the brain resulting in hypersensitivity. When the brain is stimulated, the electrical currents spread throughout the brain causing a "warning", and these currents can cause changes in the brain's blood circulation. Migraines also cause the nerves in the brain to release substances that cause the blood vessels in the brain to expand and inflame, which is the cause of the pain.

There are two major types of migraine _ migraine without aura and migraine with aura. The most common auras come in the form of visual disturbances such as flickering lights, zigzag lines, blackouts or blurred vision. Sometimes these symptoms persist even with the eyes closed.

There are also other symptoms such as numbness in the limbs and mouth, inability to speak, temporary inability to recognise names, or weakness along one side of the body

For some sufferers, migraines are triggered by stress, lack of sleep, irregular sleeping patterns, menstruation, smoke or certain smells, or changes in weather and diet.

It is important for migraine sufferers to eat and sleep on time in order to avoid the headache.

Studies have also found that starvation has a 40-75% chance of triggering migraines, as some chemicals are released during hunger, and people tend to feel stressed when they are hungry.

FOODS THAT CAN CAUSE HEADACHES

It is important to know what foods can lead to a headache so that you can avoid them.

The following foods and drinks have a recorded instance of causing migraines _ alcohol (29-35%), caffeine (14%), cheese (9-18%) and MSG (12%).

[1]Tyramine

Tyramine is a naturally occurring substance that has been linked to migraines. It can be found in aged cheese, smoked fish, processed meat, fermented food, food with yeast, and beer.

[2]Aspartame

This sweetener is 180-200 times sweeter than regular sugar. Although there is no clinical verification that it triggers migraines, many migraine sufferers claim a causal link.

[3]Monosodium glutamate or MSG

MSG is widely used in canned food and instant food. It triggers the brain to release certain substances and stimulates the production of nitric oxide, which eventually leads to a headache.

[4]Nitrates and nitrites

Nitrates and nitrites are widely used in preserving meats, fermentation and smoked meats such as sausage and fish. Foods high in nitrates include sandwich meats such as salami and smoked salmon as well as lettuce and spinach.

[5]Alcohol

Red wine is reported to be a trigger for migraines, as it contains tyramine, histamine and flavonoids.

[6]Caffeine

Caffeine is commonly found in coffee, tea, soft drinks and chocolate. Some painkillers also contain caffeine.

It directly affects the central nervous system, but its effect depends on the amount consumed. In a 115ml soft drink, there can be 50-300mg of caffeine. Caffeine can cause restlessness, insomnia and a short temper.

However, it works both ways, as it can both trigger and cure a headache, depending on the amount and frequency. For those whose headaches are triggered by caffeine, it is best to abstain as much as possible.

Those with a migraine problem should watch out for food, caffeine and energy drinks. Get enough sleep and make it routine. Exercise regularly, but in moderation. And remember to see a doctor if the headache continues.