Discover how nutrition can improve your migraines

Although the exact pathophysiology of migraines remains unclear, research indicates that diet may influence several potential mechanisms. Dietary factors might impact the regulation of neuropeptides, neuroreceptors, and ion channels, as well as the sympathetic nervous system and cerebral glucose metabolism. Additionally, diet could contribute to migraines by triggering inflammation, the release of nitric oxide, and vasodilation. Food allergens have also been shown to trigger migraines.

Foods like cheese, chocolate, citrus fruits, coffee/caffeine, cured meats, tea, milk, nuts, cola drinks, wheat and egg have been identified as potential triggers linked to migraines, however the research is often very conflicting. In addition, substances such as aspartame, tyramine, MSG, phenylalanine, alcohol, smoking and other food additives in processed foods can alter vascular tone and trigger migraines. Fasting and hypoglycaemia is also a common trigger, which is quite pertinent with today’s intermittent fasting craze, along with micronutrient deficiencies. Overall, diets low in processed and fatty foods, high in omega 3 fatty acids, low-glycaemic foods, ketogenic diets or low IgG (allergenic foods) have been shown to have promise ¹, along with supplementation of vitamin B2, B3, B12, D, magnesium, co-enzyme Q10 and alpha lipoic acid ², but, the condition is complex and multifactorial and due to the mixed results in literature, a more individualised approach is needed ¹.

Stress and elevated cortisol levels are also triggers in migraine, and so are the fluctuations of female hormones ³, especially surges and then sudden declines in oestrogen levels during the menstrual cycle ⁴, which become more prevalent during perimenopause ⁵.

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