Do you suffer from frequent headaches? Did you know that you can mitigate or completely get rid of your migraine by incorporating certain lifestyle changes?
Just to cover all the bases, let’s make sure you get enough sleep (go to bed as early as 9pm if you can, and get up with the sunrise), spend time outside and move around as much as you can to increase that blood flow, consider doing deep breathing exercises, and most importantly, identify and eliminate ALL stress from your life.
What about nutrition?
The foods we eat are converted by the digestive system into glucose (sugars), amino acids (building blocks of protein), and fatty acids (building blocks of fats). Your blood stream then absorbs all these macronutrients and delivers them to each cell in the body. There are 86 billion neurons in the human brain! 86 billion cells that need to be fed and nourished, and there’s no better way to do so than through quality nutrition, rest and relaxation, fresh air, and exercise.
So, nutrition-wise, make sure to consume the following foods and drinks to stay free from headaches.
1. Water
I’m sure you already know this but let me emphasize once again how crucial it is to stay hydrated all day long. Your brain consists of roughly 80% water, and the best way to hydrate brain cells is by drinking lots of water and eating fruit and vegetables (watermelon, peaches, oranges, bell peppers, celery, cucumber, etc.) with high water content. If you’d like to learn more about how much water you should drink, please watch this short video by Dr. Brooke Goldner.
2. Leafy Greens and Cruciferous Vegetables!
If you have frequent headaches and migraines, you may be magnesium deficient. 300 chemical reactions in your body depend on this very important mineral. For example, your nerves need it to send and receive messages, your heart needs it to have a steady rhythm, it regulates your blood sugar levels, etc. Leafy greens and cruciferous vegetables are rich in magnesium as well as riboflavin (B2) and B9 vitamin (or folate) both of which have been shown to reduce a headache. In addition, spinach, kale, Swiss chard, arugula, cabbage, broccoli, etc. all have amazing antioxidants such as beta-carotene and vitamin C that fight inflammation in your body.
3. Go Bananas!
That’s right. Bananas as well as avocados, papaya, and blackberries are all great sources of magnesium and fiber. The latter will slow down and regulate your digestive system which in turn will have a positive effect on the central nervous system. Hello, gut-brain connection!
4. Beans and whole grains
You may develop a headache due to a decrease in blood sugar after eating (hypoglycemia). Legumes (black beans, pinto beans, chickpeas, black-eyes peas, edamame, green peas, tofu, tempeh) and complex carbohydrates (quinoa, brown rice, wild rice, whole wheat bread, oats, some root vegetables, etc.) will help stabilize your blood sugar levels due to their low glycemic load.
5. Mushrooms
A headache may occur if you have leaky gut or absorption issues in your lower intestine. Try to add more mushrooms and nuts to your diet as they are rich in riboflavin (B2) – one of the B vitamins that can fight free radicals and stimulate growth and blood cell production. There’s research that suggests that riboflavin may help in preventing migraines. Mushrooms are a great source of riboflavin and other wonderful health-promoting vitamins and minerals. Check out my blog post “4 Reasons to Eat Mushrooms” to find out more about the benefits of eating mushrooms.
So..
As you can see, a Whole Food Plant-Based Diet is incredible for many ailments, including headaches and migraines. Watch this short video by Dr Michael Greger to learn about some interesting studies related to the effect of nutrition on headaches.
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