Wiki Migraine

This eBook from Blue Heron Health News Back in the spring of 2008, Christian Goodman put together a group of like-minded people – natural researchers who want to help humanity gain optimum health with the help of cures that nature has provided. He gathered people who already know much about natural medicine and setup blueheronhealthnews.com. Today, Blue Heron Health News provides a variety of remedies for different kinds of illnesses. All of their remedies are natural and safe, so they can be used by anyone regardless of their health condition. Countless articles and eBooks are available on their website from Christian himself and other natural health enthusiasts, such as Julissa Clay , Shelly Manning , Jodi Knapp and Scott Davis. The Migraine And Headache Program™ By Christian Goodman This program has been designed to relieve the pain in your head due to any reason including migraines efficiently and effectively. The problem of migraine and headaches is really horrible as it compels you to sit in a quiet and dark room to get quick relief. In this program more options to relieve this pain have been discussed to help people like you.

Some of these nutrients work towards stopping the occurrence of migraines by stimulating general brain health, anti-inflammation, and stabilizing some processes within the body which are highly likely to cause a migraine attack. Some such precise nutrients in migraine decrease frequency as well as magnitude are explained as follows:

1. Magnesium
Magnesium deficiency is very common in individuals who suffer from migraines, and studies have found that taking magnesium can reduce the frequency of migraine attacks.

How it helps: Magnesium supports nerve function, regulates neurotransmitters, and might prevent vasoconstriction (blood vessel narrowing) that results in migraines.

Sources: Dark leafy vegetables (like spinach), almonds, sunflower seeds, avocados, bananas, and whole grains are rich sources of magnesium.

2. Riboflavin (Vitamin B2)
Riboflavin is effective in reducing the number of migraines, particularly in patients with chronic migraines.

How it works: Riboflavin plays a role in cell energy production, and it is thought to enhance healthy mitochondrial function, which is important in preventing the kind of cellular dysfunction that leads to the development of a migraine.

Sources: Lean meats, eggs, fortified cereals, green leafy vegetables, and dairy products are rich in riboflavin.

3. Coenzyme Q10 (CoQ10)
CoQ10 is a compound that helps in energy production in cells and acts as a powerful antioxidant.

How it helps: Some studies suggest that CoQ10 supplementation can reduce the frequency of migraines. It is believed to help in energy production in the brain and improve mitochondrial function, which can help avoid migraines.

Sources: CoQ10 can be found in organ meats like heart and liver, fatty fish, spinach, broccoli, and whole grains, but more will typically come from supplements.

4. Omega-3 Fatty Acids
Omega-3 fatty acids, particularly EPA and DHA, have anti-inflammatory properties that may lower the frequency and severity of migraines.

How it helps: Omega-3s reduce the formation of inflammatory chemicals in the body (like prostaglandins) that trigger migraine attacks. They also enhance brain health and blood flow, which can reduce the intensity of migraine attacks.

Sources: Fatty fish such as salmon, mackerel, and sardines, and chia seeds, flaxseeds, walnuts, and algae-based supplements.

5. Vitamin D
Vitamin D is essential for overall health, and there has been evidence of an association between deficiency in vitamin D and risk for migraine.

How it helps: Vitamin D is an anti-inflammatory and also benefits immune function, which may be potentially beneficial to individuals suffering from migraines. There have been studies that have suggested that optimal levels of vitamin D may reduce the frequency with which migraines occur.

Sources: Sunlight exposure, fortified dairy foods, eggs, fatty fish such as salmon, and vitamin D supplements.

6. Folate (Vitamin B9)
Folate, or vitamin B9, is essential for neurological health and can potentially decrease the risk of migraines, particularly in women of childbearing age.

How it helps: Folate maintains homocysteine levels in check, an amino acid that in high levels has been associated with a higher risk of migraines. Folate also maintains overall brain health.

Sources: Leafy greens, legumes, avocados, fortified cereals, and citrus fruits are good sources of folate.

7. Vitamin B6 (Pyridoxine)
Vitamin B6 has been found to help in the production of neurotransmitters like serotonin and dopamine involved in migraine development.

How it helps: Correct levels of vitamin B6 govern nerve function and mood. There is some research that suggests that B6 supplements can alleviate symptoms of migraines, especially among women.

Sources: Poultry, fish, potatoes, bananas, fortified cereals, and legumes.

8. Melatonin
Melatonin, a hormone regulating the sleep-wake cycle, has been studied for its possible migraine preventive effects, particularly in those whose migraines are linked with disrupted sleep patterns.

How it helps: Melatonin aids in the regulation of sleep patterns, which is necessary for those whose migraines are caused by irregular or poor sleep. It might also possess antioxidant effects that can decrease inflammation in the brain.

Sources: Melatonin is naturally synthesized by the body, but it also occurs in trace amounts in foods such as cherries, grapes, and tomatoes. Supplements are typically used for larger doses.

9. Ginger
Ginger has anti-nausea and anti-inflammatory agents that are useful during a migraine attack and help reduce the incidence of migraines when consumed daily.

How it helps: Ginger has been used to reduce pain and inflammation and can potentially reduce the nausea typically associated with migraines.

Sources: Fresh ginger root, ginger tea, ginger supplements, and ginger extract.

10. Zinc
Zinc is an essential mineral for immune function and cell health. Low zinc status has been postulated to be associated with an increased risk for migraines.

What it does: Zinc has anti-inflammatory effect and may modulate neurotransmitters implicated in migraine pathogenesis.

Food sources: Red meat, shellfish, legumes, seeds, nuts, and milk products.

11. Tyramine-Free Diet
Tyramine is a naturally occurring substance in certain aged or fermented foods. While not a nutrient, reducing the intake of tyramine has been found to prevent migraines for some.

What it does: Tyramine may trigger migraines by stimulating norepinephrine release, a neurotransmitter. Those who are sensitive to tyramine may benefit by avoiding foods like aged cheeses, cured meats, and fermented foods.

Sources: Avoid foods like fermented foods, processed meat, aged cheese, and certain alcoholic beverages.

Conclusion
While nutritional therapies by themselves cannot completely stop migraines, having sufficient amounts of major nutrients can support general health and may reduce the severity and frequency of migraines. A balanced diet with magnesium, riboflavin, omega-3 fatty acids, and other migraine-preventing nutrients, complemented by lifestyle changes such as hydration, sleep hygiene, and stress reduction, can significantly boost your migraine treatment program.

Prior to starting supplements or implementing significant dietary changes, it’s always best to consult with a healthcare provider so as to tailor the strategy for your individual needs.
Determination and elimination of food additives that are precipitators of migraines can be an important aspect of managing this illness. There are certain food additives that are well recognized to be common triggers for migraines, often being involved in causing an attack. Recognizing these triggers involves hearing out both your symptoms and food packaging as well as learning how different additives react in your body. Below is a guide on how to recognize and avoid causing your migraines with food additives:

1. Common Food Additives to Trigger Migraines
Different food additives trigger migraines in sensitive individuals. The most widely used ones are:

a. Monosodium Glutamate (MSG)
MSG is a flavor enhancer used in numerous processed foods, Chinese food, canned soups, snack foods, and seasonings. It can be marked as “MSG”, “monosodium glutamate”, or “hydrolyzed vegetable protein” on the label.

b. Artificial Sweeteners (Aspartame, Sucralose, Saccharin)
Aspartame, a common ingredient in foods labeled sugar-free or “diet,” such as sodas, chewing gum, and sweets, is a common migraine trigger. Other man-made sweeteners sucralose and saccharin may trigger migraines in some individuals.

c. Nitrites and Nitrates
These preservatives are present in processed meats such as hot dogs, bacon, sausages, and deli meats. They keep the color and flavor of meat intact but may trigger migraines in some people. Look for them as “sodium nitrite” or “sodium nitrate”.

d. Tyramine
Tyramine is a naturally occurring substance that results from the breakdown of proteins in some foods, typically aged or fermented foods. Tyramine-rich foods include aged cheese, cured meats, fermented soy foods (like soy sauce), and alcohol. Not an additive itself, tyramine is a common causative of migraine.

e. Artificial Colors and Dyes
Certain artificial food colorings (e.g., Red 40, Yellow 5, and Blue 1) in processed foods, candy, and soft drinks have been found to trigger migraines in some individuals. They can be labeled with numbers like “FD&C Red No. 40” or “Yellow 5.”

f. Sulfites
Sulfites are preservatives found in wines, dried fruits, canned vegetables, and packaged foods to prevent spoilage. Certain common chemicals that contain sulfites are sodium bisulfite, potassium bisulfite, and sodium metabisulfite, which could trigger migraines in sensitive individuals.

g. Aspartame and MSG Containing Foods
Besides aspartame and MSG, some other food additives like propyl gallate and butylated hydroxyanisole (BHA) may be found in processed foods, which cause migraine attacks. These preservatives are typically found in fried foods, margarine, and sauces.

2. How to Know If a Food Additive is a Trigger
a. Keep a Migraine Diary
The most effective way to find out your food triggers is to maintain a detailed migraine diary. Record the food, snacks, beverages, and preservatives you consume, as well as the time at which migraines occur. Through this, you can determine patterns or specific foods that correspond to your symptoms.

Record food intake: Write down what you eat, including snacks and beverages.

Record migraine occurrences: Note the time of day, length, and intensity of each migraine, and any related symptoms (nausea, aura, etc.).

Observe patterns: After several weeks of monitoring both food consumption and migraine attacks, look for trends between migraine episodes and some additives.

b. Elimination Diet
Once you have a list of potential food triggers, you can try an elimination diet to see which additives might be bothering you. This involves removing some additives from your diet for several weeks and then slowly reintroducing them to see if they trigger a migraine.

Eliminate known triggers: Remove foods with MSG, artificial sweeteners, nitrates, sulfites, and artificial colors from your diet for 2-4 weeks.

Reintroduce foods individually: After the elimination period has passed, reintroduce each of the suspected foods one at a time, allowing several days to pass between foods. If a migraine occurs following the consumption of a specific food or additive, it may be a trigger.

c. Collaborate with a Healthcare Provider
Consulting with a medical professional, like an allergist or dietitian, can help you identify potential food add-ins and aggravators. They will guide you through an elimination diet and provide professional advice on how to handle food sensitivities and trigger management.

3. Avoid Common Migraine Triggers
a. Read Food Labels Carefully
Always read ingredient labels for add-ins, preservatives, and flavor enhancers that are well-documented migraine triggers.

Avoid processed or packaged foods that may contain MSG, artificial sweeteners, nitrates, and food colors.

Instead, use natural alternatives to flavor enhancers like spices, herbs, or natural sweeteners like stevia or honey.

b. Choose Whole, Fresh Foods
Opt for fresh fruits and vegetables, lean meats, fish, and whole grains because these are less likely to contain food additives.

Cook meals from scratch using fresh, unprocessed foods to control what you place inside your food.

c. Throw Away Aged, Cured, and Fermented Foods
Steer clear of aged cheese, fermented products, and cured meats that hold tyramine, nitrates, or other migraine substances.

If you believe certain foods are making you develop migraines, cut or eliminate foods containing high levels of tyramine (e.g., cheddar, blue cheese, salami, soy sauce, etc.).

d. Natural Sweeteners
If you are sensitive to artificial sweeteners like aspartame, use natural sweeteners like stevia, maple syrup, or honey.

Avoid diet sodas and sugar-free foods containing artificial sweeteners like sucralose, saccharin, or aspartame.
e. Use Sulfite-Free Wines
If you drink alcohol, use sulfite-free or low-sulfite wines to avoid headaches or migraines due to sulfites.

Avoid or limit sulfite-preserved dried fruits and other preserved foods like some processed vegetables.

4. Be Aware of Eating Habits
Do not skip meals: Skipping meals or delaying between meals too long can lead to low blood sugar, which will trigger a migraine. Eat at regular intervals and maintain stable blood sugar levels.

Have plenty of water: Dehydration is another common migraine provoker, so have plenty of water throughout the day.

Moderate use of alcohol: Red wine, as well as other alcoholic drinks, can contain sulfites and other additives, which trigger migraines. If you have migraines induced by alcohol, try drinking in moderation or abstaining.

Conclusion
Avoiding and identifying food additives that trigger migraines requires careful observation of your diet and symptoms. A migraine diary, eliminating potential suspects, and reading labels attentively will reduce your exposure to additives that are triggering your migraines. Under the guidance of a healthcare provider, an elimination diet can help you determine your specific triggers so that you can make better food choices and avoid migraine attacks.

Blue Heron Health News

Back in the spring of 2008, Christian Goodman put together a group of like-minded people – natural researchers who want to help humanity gain optimum health with the help of cures that nature has provided. He gathered people who already know much about natural medicine and setup blueheronhealthnews.com.

Today, Blue Heron Health News provides a variety of remedies for different kinds of illnesses. All of their remedies are natural and safe, so they can be used by anyone regardless of their health condition. Countless articles and eBooks are available on their website from Christian himself and other natural health enthusiasts, such as Shelly Manning Jodi Knapp and Scott Davis.

About Christian Goodman

Christian Goodman is the CEO of Blue Heron Health News. He was born and raised in Iceland, and challenges have always been a part of the way he lived. Combining this passion for challenge and his obsession for natural health research, he has found a lot of solutions to different health problems that are rampant in modern society. He is also naturally into helping humanity, which drives him to educate the public on the benefits and effectiveness of his natural health methods.