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

How to balance macronutrients to prevent migraines.

Balancing macronutrients (carbohydrates, proteins, and fats) may be a key strategy in migraine prevention. Nutritional elements have been shown to affect the frequency and severity of migraines, and an optimized diet can also control triggers. Here is a step-by-step guide to balancing macronutrients for migraine prevention:

???? 1. Carbohydrates: Select Complex, Low Glycemic Choices
Carbohydrates can have a radical effect on blood sugar, and blood sugar rises and falls are an established migraine trigger.

Focus on Low-Glycemic Carbohydrates: These digest more slowly, preventing spikes of glucose into the bloodstream. Such carbohydrates are whole grains, legumes and beans, vegetables and fruits (notably berries and apples).

Avoid Simple Carbs and Sugars: Refined carbohydrates and high-glycemic foods (white bread, candy) can cause blood sugar highs and lows, which may trigger migraines.

How to balance:
Shoot for 45-60% of your total daily calories to be from complex carbohydrates.

Pair carbohydrates with protein or healthy fats to delay digestion and avoid blood sugar swings.

???? 2. Protein: Maintain Steady Energy
Protein keeps blood sugar and prevents dips that can lead to migraines.

Lean Proteins: Choose protein foods high in quality such as chicken, turkey, fish, eggs, tofu, legumes, and low-fat dairy products.

Spread Protein Intake: Distribute protein in each meal and snack so that there is steady energy level throughout the day.

How to balance:
Protein should account for about 15-25% of your total caloric consumption.

Do not miss meals, as prolonged periods of fasting can cause blood sugar swings and possibly trigger a migraine.

???? 3. Healthy Fats: Feed the Brain
Healthy fats are beneficial for brain function and can neutralize inflammation, which is linked to migraines.

Omega-3 Fatty Acids: In fatty fish (salmon, sardines), flaxseeds, chia seeds, and walnuts. These fatty acids have anti-inflammatory components that may reduce the frequency of migraines.

Monounsaturated Fats: Avocados, olive oil, and nuts are sources of healthy fats that can help maintain blood flow and brain function.

How to balance:
Fat should make up approximately 20-35% of your daily calories.

Include sources of omega-3s in your diet regularly (have at least two servings of fatty fish per week or equivalent from plant sources).

???? 4. Hydration
While not a macronutrient, hydration is extremely important in migraine prevention.

Dehydration can trigger migraines, so staying well-hydrated is important.

Drink at least 8 cups (64 ounces) of water per day, more if you’re engaging in activity or living in a hot climate.

???? Foods and Nutrients to Limit
Caffeine: While it sometimes provides relief temporarily, excess or withdrawal from caffeine triggers migraines.

Processed Foods: Sodium, preservatives, and artificial flavorings (like MSG), which may play a role in an increased likelihood for migraines.

Aged cheese, cured meats, and fermented foods: Have tyramine, which may be a common migraine trigger for some.

????️ Sample Daily Meal Plan for Prevention of Migraines
Breakfast: Chia seeds and walnuts blended into whole grain oats topped with a spoonful of almond butter (complex carbs, healthy fats, protein)

Snack: Berry Greek yogurt (protein, healthy fats)

Lunch: Quinoa salad prepared with chickpeas, avocado, olive oil dressing, and spinach (complex carbs, protein, healthy fats)

Snack: Apple with serving of almonds (complex carbs, healthy fats)

Dinner: Grilled salmon with roasted sweet potatoes and steamed broccoli (protein, complex carbs, omega-3s)

By balancing these macronutrients in a way that supports stable blood sugar, healthy brain function, and inflammation reduction, you may be able to decrease the frequency and severity of migraines. Would you like more specific suggestions based on your dietary needs or restrictions?

Eating Out Strategies Without Triggering Migraines
Eating out for people with a tendency to develop migraines can be a challenge because the foods or environment (such as lighting or scents) can act as a trigger. However, with a little strategy, eating out can be done while keeping the chances of triggering a migraine low.

1. Identify Your Triggers
The first step is to identify what types of foods and ingredients trigger your migraines. Some common migraine triggers include:

Aged cheeses

Processed meats (such as salami, hot dogs)

Caffeinated beverages

Alcohol (especially red wine)

Monosodium glutamate (MSG)

Nitrates and nitrites

Chocolate

Citrus fruits

Artificial sweeteners

If you are unsure what your triggers are, a food and migraine diary can be used to discover specific items. Once you have determined your triggers, you can ask restaurant staff about ingredients and make educated choices.

2. Call Ahead and Ask Questions
Many restaurants adapt to dietary needs or restrictions happily:

Call ahead and inquire if they have migraine-safe menu options or if they can adapt meals to avoid triggers (e.g., leaving out cheese or MSG).

Inform the server of your migraine triggers and ask for help with selecting foods that will probably be safe.

If you’re avoiding certain ingredients (like gluten, dairy, or MSG), restaurants will try to accommodate your needs.

3. Opt for Simple Foods
Complex, heavily spiced dishes might contain hidden ingredients that trigger migraines, such as MSG, preservatives, or excessive salt. Choose the simple dishes like:

Grilled meats (fish, chicken, or steak)

Steamed or sautéed vegetables

Fresh salads (but be careful and avoid dressing that could have MSG or preservatives)

Whole grains (like brown rice or quinoa)

Avoid highly processed or pre-packaged items that may contain migraine culprits.

4. Avoid Excessive Helpings of Problem Foods
Some foods are okay in tiny portions but will trigger a migraine if consumed in excessive helpings. For example:

A small amount of cheese may be harmless, but an enormous serving (like in a cheesy pasta dish) will probably trigger a migraine.

Beer or wine in small quantities are not likely to trigger a migraine, though greater quantities (especially red wine or cocktails with sweeteners) are more difficult.

5. Manage Environmental Triggers
Apart from food, other environmental factors in restaurants can trigger migraines:

Strong smells: Perfume, cooking smell, or cleaner can be strong triggers. Wherever possible, sit away from the kitchen or the area that has overwhelming smells.

Bright lights or flashing: Request a table by a window or in a shaded spot, not under very bright lights or strobe lighting that could trigger a migraine.

Noise: Busy or noisy settings can also induce migraines. Eat during less busy times (e.g., earlier or later in the evening) or dine at restaurants that have a peaceful ambiance.

6. Drink Water Throughout the Meal
Dehydration is another common migraine cause. Drink plenty of water beforehand, while eating, and after meals. Avoid too much caffeine or alcohol, both of which will dry you out.

7. Choose Non-Alcoholic Beverages
Alcohol, and especially red wine, is a frequent migraine trigger for many. If you eat out, it might be worth having:

Sparkling water

Herbal teas (e.g., peppermint or ginger tea)

Fresh fruit juices (in limited quantities, if citrus is a trigger)

8. Emergency Preparation
Even with ideal planning, a migraine might get triggered somehow. Be prepared with:

Painkillers (like ibuprofen or aspirin) if your doctor recommends.

Hydration (water bottle or electrolyte drink).

Quiet room where you can sit down for a bit if needed.

9. Attentive Eating and Relaxation
The stress of dining out can be a migraine trigger in itself. Practice relaxation techniques at the restaurant:

Breathe slowly and deeply.

Relax and savor the experience and the meal without rushing.

If you’re dining with others, let them know you may need to take breaks or skip certain foods to prevent stress.
Dining out without inducing a migraine is feasible with some preparation. Be aware of your triggers, call to ask about the menu, have plain foods, and steer clear of environmental precipitants such as bright light and loud noises. Staying hydrated and taking stress levels into consideration can further minimize the risk. Always be ready with your migraine equipment in the event a precipitant is unavoidable.

Do you want some migraine-friendly recipes for eating out or preparing at home?

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.