Shreya Shah

Shreya Shah

15-11-2022

11:54

Migraine! Nearly 200 Million people in India suffer from Migrane! Most people don't even realise it! Migraine is a headache that can cause severe throbbing pain or a pulsing sensation! A thread🧵on what is migraine, common food&lifestyle triggers & it's management Let's go👇

🔸What is Migraine? Migraines are more than an intense headache, it’s more recently been identified as a neurological disorder involving nerve pathways and brain chemicals. It’s accompanied by throbbing pain (i.e. an intense headache) with sensory and neurological symptoms.

🔸Symptoms of Migraine Migraines will be experienced differently depending on who is going through them, here is a list of symptoms 👇 ▪️Mood swings ▪️Constipation ▪️Fatigue ▪️Frequent yawning ▪️Headache&Neck stiffness ▪️Sensitivity to light ▪️Nausea& vomitting

🔸Causes of migraine What Are Possible Food Triggers For Migraine? One of the best way to determine ur food triggers is to work closely with a nutritionist who can support you and guide you with expertise on an elimination plan,food journal Here are some common food triggers 👇

Other triggers ▪️Stress: Stress at work or home can cause migraines. ▪️Irregular meal times: Longer meal gaps or skipping meals, having spicy foods all trigger migraine. ▪️Irregular sleep pattern: sleeping too less or over sleeping can trigger migraines in some people.

▪️Magnesium Deficiency:Magnesium plays a very important role in neurotransmission. It is a an important mineral for migraine&a natural remedy for migraine. Magnesium deficiency could be the reason for migraine in some people.

▪️Poor gut Microbiome: Our gut plays a very important role in regulating hormonal balance, detoxification. If you have gut issues you are more prone to get headaches. Poor gut health & constipation tend to contribute towards migraine headaches more.

▪️Hormonal changes in women. Fluctuations in estrogen, such as before/during menstrual periods, pregnancy&menopause, seem to trigger headaches in many women. Hormonal medications, such as oral contraceptives, also can worsen migraines.

▪️ Sensory stimuli: Bright or flashing lights can induce migraines, as can loud sounds Strong smells — such as perfume, paint thinner, secondhand smoke and others — trigger migraines in some people ▪️Weather changes: A change of weather/barometric pressure can trigger migraine.

▪️Less Fluid intake: less fluid intake can lead to acidity & constipation. When you are constipated there is toxic overload in the system & thereby there can be increased acidity. And hyperacidity can lead to headache and Migraine

🔸Lifestyle & dietary Management Every migraine is unique to the person so it’s incredibly important to self-experiment with finding your own food triggers and things in your lifestyle that you can control and manage to prevent migraine

▪️Food log/daily routine log This will allow you to understand your triggers. Whether it is a particular food or lack of sleep or if you’ve been out in the sun that triggered the headache can be identified & you can accordingly decide the trigger& avoid it

▪️Changes in eating habits, such as limiting sodium and fat can help in management of migraine ▪️Engage in mindfulness and mediation ▪️Sleep: Get enough sleep and a consistent sleep-wake cycle

▪️Gut health 70% of our immune system starts in the gut, it’s important to support digestive health especially if foods are triggers ▪️Eat meals at regular intervals (every 3-3.5 hours). Avoid having too big/heavy meals. Avoid skipping meals & eating late in the night

▪️Drink enough water Not drinking enough water leads to gut issues like constipation & acidity, which may then lead to migraine headache. ▪️Avoid/restrict intense stimuli like flashing lights, strong smells (perfume, smoke, etc.), loud sounds

▪️Eliminate suspected trigger foods with the help of a nutritionist ▪️Elimination of certain additives, including MSG, aspartame, and nitrites in cured meats, may also be helpful ▪️Avoid all kind of processed and packaged foods

▪️Follow an elimination diet 🔹The procedure is as follows start with a baseline diet including only those foods not implicated in migraine

🔹When migraines have stopped or diminished (usually within a week or so), the patient should keep a food diary and add in foods one at a time in generous amounts every other day to observe which cause migraine recurrence.

🔹Common food triggers of migraine should be added last. 🔹If the food is associated with a migraine attack,it should be removed from the diet for 1-2 weeks&then reintroduced to see if the same reaction occurs 🔹If no symptoms r experienced, that food can remain in the diet.

▪️Include Magnesium rich foods The foods rich in magnesium are spinach, pumpkin seeds, sunflower seeds, almonds, walnuts, entire green leafy vegetables, avocado and bananas ▪️Ginger is effective in preventing migraine as it contain compound that can block inflammatory substances

▪️ Vitamin B2 (Riboflavin) The American Migraine Foundation claims that vitamin B 2 (riboflavin) may help decrease the frequency of migraines. Sources of Vitamin B-12 are spinach, almonds,eggs,salmon, red meat, mushrooms.

🔸Conclusion Migraine headache is unique to the person so it’s incredibly important to find your own food triggers and things in your lifestyle that you can control and manage to prevent.



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