Headaches are a common health concern for adults and children. Migraines are one type of headache disorder that affects 18% of American women, 6% of men and 10% of children. Over-the-counter and prescription medications are the primary treatment for headaches. Our diets also may influence the occurrence of some headaches and could help to reduce their severity and frequency.
It can be difficult to identify the specific foods that trigger headaches since it may not occur every time the food is eaten, and there is a lapse of time before the headache develops. Keeping a food diary helps individuals identify foods that trigger the onset of headaches. The amount and frequency of the food that is eaten can influence whether you experience symptoms. Avoiding the suspected foods is recommended, and then gauge whether headaches decrease in frequency. For more information on foods that may trigger headaches, go to the National Headache Foundation at http://www.headache.org.
Headaches also can be triggered by mild to moderate dehydration and extreme food temperatures, cold or hot. Think about the brain freeze that you get when you drink or eat something quickly that is extremely cold. Try to keep hydrated throughout the day by drinking plenty of water. Lack of sleep, amount of alcohol consumed, and changes in caffeine intake can also trigger headaches. If your caffeine consumption is high, gradually cut down on tea, coffee, chocolate and other caffeine-containing products such as energy drinks and soft drinks. A limit of 200 milligrams of caffeine per day is recommended. This limit includes foods, beverages and medications.
Low blood sugar, or hypoglycemia, can sometimes trigger a headache due to fasting, eating high-sugar foods on an empty stomach, dieting too rigorously, irregularly eating meals or skipping meals. If you suffer from hypoglycemic headaches, be sure to eat small, frequent, low-sugar meals throughout the day. Include a good protein source at each meal and snack (like milk, yogurt, meat, fish, peanut butter), eat more fresh fruits and vegetables, and limit the amounts of high-sugar foods that you eat.
Tyramine is produced in protein foods from the natural breakdown of the amino acid tyrosine and can trigger headaches and migraines in some people. Tyramine levels increase in foods when they are aged, fermented or stored for long periods. All foods, especially high protein foods, should be prepared and eaten fresh and do not store leftovers for more than two or three days. Some food preservatives and flavor enhancers, like nitrates, nitrites, sulfites and monosodium glutamate (MSG), can also trigger headaches. Reading the ingredient label can help you avoid them.
There are some supplements and vitamins that have been studied that may be beneficial to headache sufferers, but more research is needed to validate these claims. Headaches and migraines can often be caused by several different factors, and some people require a combination of treatments to address each factor so they can effectively manage their condition. If you suffer from chronic headaches or migraines, discuss it with your health care provider.
Lisa McCoy is a family and consumer-sciences educator with University of Maryland Extension in Washington County.
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The connection between diet and headaches - Herald-Mail Media
