National Migraine Awareness Month: Nutrition Tips to Manage Migraines

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Welcome to Nutrition by Sahiba

Episode 15 


June is National Migraine Awareness Month, a crucial time to shed light on a debilitating condition affecting millions worldwide. In India alone, migraines impact around 20% of the population, with women being three times more likely to suffer than men. 

Understanding the role of nutrition in managing migraines can offer significant relief to those affected.

How Migraines Affect the Indian Population


Migraines are not just severe headaches; they are neurological conditions that can cause intense pain, nausea, vomiting, and sensitivity to light and sound. 

According to a 2019 study, approximately 213 million people in India suffer from migraines, with 1 in 5 individuals experiencing chronic migraine. 

The economic burden due to lost productivity and medical expenses is substantial, making it vital to find effective management strategies.

Nutrients to Combat Migraines

While the exact cause of migraines is still under investigation, certain dietary choices can help manage and potentially reduce their frequency and severity. 

Here are some key nutrients that play a role:

1. Magnesium: Known for its muscle-relaxing properties, magnesium can reduce the frequency of migraines. Foods rich in magnesium include almonds, spinach, cashews, and black beans.

2. Riboflavin (Vitamin B2): This vitamin has been shown to decrease the number of migraine attacks. Riboflavin-rich foods include eggs, lean meats, milk, and green vegetables.

3. Omega-3 Fatty Acids: These essential fats, found in fish like salmon, mackerel, and flaxseeds, have anti-inflammatory properties that can help reduce migraine symptoms.

4. Coenzyme Q10: This antioxidant supports cellular energy production and can be found in foods like beef, chicken, broccoli, and whole grains.

5. Hydration: Dehydration is a common trigger for migraines. Ensure adequate fluid intake by drinking water, herbal teas, and consuming water-rich fruits like watermelon and cucumber.


Did You Know?

  • Did you know that skipping meals can trigger migraines? Regular, balanced meals help maintain blood sugar levels, reducing the risk of a migraine.
  • Did you know that caffeine, in moderation, can actually help relieve migraine pain? However, excessive consumption can lead to rebound headaches.

  • Did you know that food additives like MSG and artificial sweeteners are common migraine triggers? Reading labels and avoiding these can help manage symptoms.

Conclusion

Managing migraines effectively requires a comprehensive approach, and nutrition plays a vital role. Incorporating the right nutrients into your diet can help alleviate symptoms and improve quality of life. If you or someone you know suffers from migraines, consider adjusting your dietary habits and observing the benefits.

For more information and personalised nutrition plans, connect me at with Nutrition by Sahiba.


Let’s work together towards a migraine-free life.

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