About 70% of headache sufferers are women. Many people endure headaches consistently, never dreaming that the cause could be something in their diet. Ofcourse, if you have frequent headaches, a lot depends upon your genetic predisposition and family history. Sometimes weather changes, strong odours, perfumes, bright lights and menstrual cycles can trigger a headache. Whilst you cannot control these factors, what you choose to put into your mouth is in your control. There are certain foods known to cause a headache. For instance red wine is a known trigger. The quantity matters. Some people may get a headache with just one glass. Others may precipitate one after 2-3 glasses. Similarly eating one chocolate may not give you a headache, but eating 4-5 pieces or may be a whole box may give you a splitting headache. Some times cheese may precipitate a headache by constipating you. Cheese can also cause a headache because it contains vasoactive amines such as tyramine that can cause blood vessels to constrict. Other common headache causing foods are cabbage, brinjal, cured meats, canned fish, peanuts. Milk is now considered a common trigger for headaches. Caffeine is another culprit. Some people get a headache by eating citrus fruits. It contains octopamine, which could trigger the headache. Others who cannot tolerate acidic fruits can also get a headache with citrus fruits like oranges, sweet lime, lemons, grapefruits. Artificial sweeteners are sometimes known to cause headache. Eating or drinking something ice cold can send a cold shock to your mouth, affecting nerve endings and causing a pain in the temple region and behind both the cheeks. Not eating your meals on time, low blood sugar, fasting, skipping meals, not eating, eating too many sweets can all trigger a headache. Headache sufferers are usually known to be people who internalize job stress. Using meditation and deep breathing exercises (Pranayam) may prove to be of tremendous value to such people.
Foods that Help: Try some ginger. It helps control prostaglandins, the hormone like substance that controls pain. Yes ginger is a pain reliever. Take one teaspoon of pickled ginger or just slice an inch of fresh ginger, squeeze some lemon on it with a dash of black salt and chew it slowly. At the first sign of a headache if you manage to do this you may prevent a full-blown migraine. Ginger works like asprin leading to reduction in pain. Consume ground flaxmeal everyday. Flaxseeds or alsiseeds are commonly available at grocery stores. They contain alpha linolenic acid, which control prostaglandin synthesis that control pain. Headache sufferers can consume 2-4 tablespoons of alsiseed powder regularly for 2-3 months to reduce frequency of headaches. To make alsiseed powder, you have to dry roast them. You may add salt and red chilli powder to improve taste and consume it anytime in the day. Eating fish 2-3 times a week delivers similar benefits. Most importantly you must avoid the above mentioned headache triggering foods. Avoid skipping meals or fasting if you are prone to headache. Also increase the protein content of your diet by snaking on paneer, tofu, peanuts, almonds, eggs, in between meals. These foods balance blood sugar and prevent hypoglycemia (low blood sugar) which in turn will prevent you from getting a headache.
The mineral magnesium is known to give relief to those suffering from headaches (as it gets depleted during stress and stress is a causative factor for headaches in most individuals). You can increase magnesium in your diet by consuming almonds, brown rice, jawar, nachani, whole dals, nuts and seeds and leafy vegetables.
You may also need to detoxify your body as an accumulation of toxins precipitates a headache. Detoxification can be done by using specific herbs and vegetables juices. When you detoxify (eliminate toxins) and stop intake of toxins, (read junk), your body organs begin to function harmoniously to bring you improved health.
ANJALI MUKERJEE, Nutritionist, Founder Director-Health Total, having health centres in Mumbai, Delhi, Bangalore, Pune, Nashik, Indore.
Health Total treats obesity & other health related disorders.
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