Migraines are not only incredibly frustrating but can also be debilitating. From nausea to light sensitivity to pain, when you have a migraine, it could leave you out of commission for a whole day, maybe more. Besides that, they can feel like they come out of nowhere. Many people struggle to understand what their triggers are, as a migraine could come on at any time. But, your diet could play a role in the frequency and intensity of your migraines. We asked Nicole Ritieni, RN at the New York Center for Innovative Medicine, what food you may not realize could be making your migraines worse.
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First of all, it’s important to remember that migraines can be attributed to a number of things working together. “There are many factors that may point to the root issue of a migraine, and they are all very different from person to person. Some common causes include food sensitivity and/or gut imbalance, a gluten allergy, hormonal imbalance, a Vitamin B or magnesium deficiency, and issues with sleep cycles, among others.” Ritieni says.
Although the relationship between foods and migraines isn’t clear-cut, making sure you eat a gut healthy diet can definitely help. This means eating a diet rich in a variety of fruits and vegetables and avoiding foods that could throw the balance of “good” and “bad” bacteria off balance. One thing that bad bacteria feeds off of is sugar—you should make sure to be mindful of how much sugar is in your diet.
One thing that Ritieni notes could be especially triggering when it comes to migraines is artificial sweetener. “Studies have found that foods with artificial sweeteners such as aspartame and sucralose, for example, can be a common trigger.” She says. Reading ingredient labels closely and checking if they contain any artificial sweeteners is key in staying on top of your sugar intake and being able to avoid artificial sweeteners. Common artificial sweeteners you may see listed on labels include: aspartame, neotame, saccharin, and sucralose.
Besides avoiding artificial sweeteners in your diet, there are other lifestyle changes you can make that could reduce the frequency and intensity of your migraines. “Lifestyle changes that may help reduce migraines include eating whole, unprocessed foods and lots of vegetables, getting regular exercise, establishing stress management techniques, creating a sleep ritual that promotes a deep, healing sleep, and making sure you have proper magnesium supplementation.”
At the end of the day, migraines are complex, and not everyone will have the same triggers. The way to know what triggers you is trying new things, like the tips Ritieni mentions above, and seeing if they affect how you feel. If your migraines persist or even get worse, you should speak with your medical provider about formulating a treatment plan unique to your needs.
