You are out enjoying with your friends and suddenly your head starts pounding intensely! Worst feeling ever, huh? Well, the reality is migraines can occur at any time, and there are specific triggers that provoke this terrible pain. But the good news is you can keep migraines at bay with some tweaks in your diet.
Fortunately, nature has provided us with a substantial amount of fruits that help prevent migraines or ease pain during attacks. That’s right; fruits! Excited to find out which ones they are? Here's a list of the best fruits for migraines
Bananas are rich in magnesium which is an essential nutrient for combating migraines. Do you wonder how magnesium helps in migraines? Let me tell you the science behind it! Magnesium is the gatekeeper of the neurons in the brain which become hyperactive in migraine attacks.
When the magnesium level is normal, the gates remain closed and prevent these neurons from becoming more active and sensitive. As soon as magnesium depletes in the body, the gates are opened. This causes the ions like sodium, potassium, and calcium to change the neurons' properties, triggering migraine headaches.
For this reason, you should include magnesium-rich fruits in your diet and keep the gates closed!
Bananas also contain 74% water which enhances their effectiveness in migraines as dehydration is also a triggering factor. However, overripe bananas should be avoided as they can trigger migraine rather than alleviate it.
Studies have shown that intake of antioxidants reduces not only the frequency but also the duration of migraine attacks. Antioxidants prevent oxidative stress by inhibiting the process of oxidation.
What's better than eating fruits which are rich in antioxidants? Well, Berries such as raspberries, strawberries, and blueberries are a good choice for migraine sufferers. These fruits are high in antioxidants which relieve migraine.
Avocados are rich in magnesium and riboflavin, which are migraine-relieving nutrients. Besides, they contain omega-3 fatty acids that fight oxidative stress. Vitamin D present in avocados also prevents oxidative stress.
On the other hand, avocados can trigger migraine. Yes! The overripe avocados do the opposite as they contain tyramine - an amino acid that can cause migraine.
Tyramine first constricts and then expands the blood vessels leading to a pounding headache.
Figs can be used both for their leaves and fruits providing immense benefits. The fruit of figs is rich in potassium which helps alleviate migraines. This nutrient is helpful in muscle contraction and nerve functions.
However, make sure to eat fresh fruit, as dried figs contain tyramine. Tyramine is an amino acid that triggers migraine attacks.
This fruit can help you with migraines since it is rich in magnesium and potassium. These nutrients prevent the migraine causing neurons in the brain to become active.
Cantaloupe has a high water content which keeps you hydrated and, in turn, staves off headache.
This tasty fruit contains polyphenols and Vitamin C, which have antioxidants and anti-inflammatory properties. This makes it a significant contributor to relieving migraines.
Cherries also contain a compound called "quercetin," an alternative to aspirin. (pain reliever)
Yes, water is not a fruit! But it's worth mentioning here because it's super important to keep yourself hydrated. Dehydration can be a trigger for migraines. Besides adding fluid-rich fruits to your diet, adequate water intake is necessary.
Try to take eight glasses of water per day. You might think you're drinking enough water, but it's better to track your water intake properly. The migraine attacks due to dehydration are like pulsing pain.
Even mild dehydration can be a trigger, so proper hydration lowers the frequency, severity, and duration of migraine attacks.
We can't deny the importance of medicines for migraine headaches. Apart from medicines, your diet plays a significant role in overcoming this half-sided, throbbing headache.
Don't skip meals! Yes, a long break in your meals can have a triggering effect on your migraine attacks. Instead of taking two to three large meals daily, try to include five to six small meals throughout the day.
Research shows that people who keep on eating small portions or snacks during the night are less likely to get a headache the next day. This keeps your blood sugar normal, preventing hunger-related headaches.
A healthy and balanced diet consisting of ketogenic, low-fat, high omega-3, and lower omega-6 fatty acids has beneficial results. While these diets and fruits mentioned above might not help all migraine sufferers, their benefits and side effects can vary. Migraine is tricky!
It's crucial to look into various strategies of symptom relief for migraine because it may be really debilitating. Bananas, cherries, berries, and other delicious fruits can significantly reduce headaches. It is recommended to discuss your diet with your doctor to identify triggers and alleviators.