What To Eat So As Not To Have A Headache
Author: Mark Velov
Time for reading: ~2
minutes
Last Updated:
August 08, 2022
CHAPTERS (Table Of Contents)
In this article, learn more about What To Eat So As Not To Have A Headache. We can relieve the headache without pills - with food from the refrigerator.
Many people suffer from headaches. It can be due to a number of factors, fade quickly or keep us "on our toes" for several days. We don't have to run to the pharmacy every time and "push" ourselves with pills to relieve the symptoms. Often foods in the refrigerator can relieve us of annoying pain. They should be rich in magnesium and vitamins, which are abundant in legumes, whole grains, some nuts, eggs, green vegetables, meat, some fruits.
Here's how to get rid of headaches or prevent them:
1. Foods rich in magnesium
Studies show that about half of all migraine sufferers may be magnesium deficient. It affects the synthesis and release of neurotransmitters and platelet hyperaggregation, which is the cause of migraine. There are also some types of depression associated with magnesium deficiency that lead to headaches.
A study involving 81 people showed their susceptibility to migraine attacks. The results show that taking 600 grams of magnesium daily for a 12-week period helps reduce the incidence of headaches by 42%.
Foods rich in magnesium are legumes, pumpkin seeds, almonds, nuts, especially walnuts and green leafy vegetables.
2. Foods rich in vitamin B2
Riboflavin or vitamin B2 improves brain mitochondrial function. In one study, the frequency of participants' migraine attacks decreased only within one month of taking the supplement. With a longer period, the results are even better. Scientists believe that about 400 mg of the vitamin should be the normal amount per day. It is better to get it through foods that contain it.
Eggs, milk, nuts, green vegetables, meat are the biggest sources of vitamin B2.
3. Foods rich in vitamin B3
Niacin or vitamin B3 is needed by the body to stimulate circulation and suppress inflammation. These factors play a role in migraines. It has been found that taking niacin or vitamin B3 from the oral cavity helps relieve severe headaches as well as migraines.
Meat from the liver, kidneys, salmon, tuna and swordfish are rich in vitamin B3. It can also be found in beets, sunflower seeds, peanuts, cereals and more.
4. Oily fish
Migraine is an inflammatory disease and the anti-inflammatory omega-3 fatty acids in fatty fish can help deal with the problem. Consumption of fish oil on a daily basis helps to reduce both the frequency and severity of migraine headaches. The incidence of migraine attacks is higher if the dietary intake of omega-3 polyunsaturated fatty acids is lower, according to the results of some studies on the relationship between the food we eat and headaches.
Trout, salmon, herring and mackerel are the fish that contain the most omega-3 fatty acids.
5. Cherries
Cherries can also help relieve headaches. They are rich in antioxidants that have anti-inflammatory properties. Research shows that the pigment cyanidin, responsible for the red color of cherries, has much better anti-inflammatory properties than aspirin, which we often use for headaches.
It is preferable to eat cherries as a snack or between meals.