Healthy Food to Fight Migraine Pain

Migraines are severe, throbbing headaches that can leave you unable to work or enjoy daily life. Around 10–15% of adults experience migraines each year, and women are affected more often than men.

Some people also experience an aura before an attack — vision problems, dizziness, or tingling — as a warning sign.

While the exact causes are unclear, common triggers include:

• Stress

• Hormonal changes

• Sleep disruptions

• Certain foods

Migraines often come with nausea, vomiting, and extreme sensitivity to light and sound.

Many migraine sufferers are sensitive to tyramine and histamine, found in:

• Aged cheese

• Salami

• Chocolate

• Sauerkraut

• Citrus fruits

• Red wine, beer, sparkling wine

Caffeine, food additives, and processed foods can also be triggers. Avoiding these can help prevent attacks.

A balanced diet with healthy fats, complex carbs, and enough protein is essential. Eat regular meals and avoid skipping them.

Omega-3 fatty acids

Found in fatty fish, walnuts, linseed oil, and rapeseed oil, omega-3s help reduce inflammation and can lower migraine days by 30–40%, according to studies.

Magnesium

Important for nerve and muscle function, magnesium is found in nuts, legumes, green vegetables, and whole grains. Many migraine sufferers have low magnesium levels.

• The Metabolic Balance nutrition plan helps improve metabolism and brings structure to eating habits. It reduces stress hormone levels and can improve hormonal balance, especially helpful for women with menstrual migraines.

  This plan also helps address histamine intolerance, which can be a migraine trigger, by supporting healthy gut bacteria.

  Eating three meals a day with long breaks in between helps create a steady rhythm, leaving you feeling calmer and stronger.

Migraines can’t always be cured, but diet and lifestyle changes can greatly reduce their frequency and severity. By avoiding trigger foods and focusing on omega-3 fats, magnesium, and a balanced routine, you can better manage migraine pain and improve your overall well-being.