Ernährung bei Migräne
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Felix ist Mitgründer von Health Routine und für die Entwicklung neuer Produkte verantwortlich. Außerdem führt er eine Ausbildung in klinischer Psycho-Neuro-Immunologie durch.

Migraines can significantly impact daily life. The good news is that certain foods known to be migraine triggers can be avoided.

This guide can help you identify the foods you should avoid and give you tips on how to adjust your diet to best reduce your migraine attacks .

What exactly is migraine?

Migraine is a neurological disorder characterized by intense and throbbing headaches that can occur on one or both sides of the head.

Migraine affects about a billion people worldwide and differs from normal headaches in its intensity and accompanying symptoms such as nausea , vomiting and sensitivity to light

Would you like to know more about migraines? Download our free e-book now.

What role does diet play in migraines?

Diet plays a crucial role in preventing and treating migraines. Some foods can trigger migraine attacks, while others can help prevent them.

Therefore, it is important to know what to eat when you have a migraine and which foods to avoid when you have a migraine.

Diet for migraine with aura can also special requirements There are also certain foods and herbs for migraines that can be incorporated into the daily diet.

Breakfast should also be chosen carefully when suffering from migraines in order to start the day with a balanced meal that supports the body and prevents migraine attacks.

If you are interested in further information and tips on the subject of migraines - click here for our free migraine e-book:

Ketogenic diet for migraines

A ketogenic diet is not recommended for migraines, as this type of diet only provides a very small amount of carbohydrates consumed However, carbohydrates are essential to avoid migraine attacks.

Affected react hypersensitive to Fluctuations in blood sugar levels . This is precisely why sugar often causes headaches because it causes blood sugar levels to rise rapidly.

Stabilize complex carbohydrates blood sugar levels, which can prevent migraine attacks. In addition, the brain gets its energy exclusively from carbohydrates and a lack of carbohydrates can lead to headaches in general and, as a result, migraine attacks.

Therefore, other low-carb diets, such as the Atkins diet, are not recommended.

Diet for migraine with aura

At the Migraine with aura In addition to the painful headaches, those affected often suffer

  • under Visual and speech disorders
  • and one distorted perception .

This type of migraine is usually genetic and the triggers of the attacks are very individual.

However, certain foods can also be responsible for this. So, if you have migraines with aura, it is worth taking a

  • healthy,
  • to pay attention to regular nutrition
  • and keep a migraine diary.

In this way, the triggers among the foods can be identified.

Eating regularly can prevent migraines

Headaches are often caused by not eating enough. In addition, headaches that have not eaten enough are often even more unbearable than they already are. Regular, conscious eating can have a positive effect on migraines.

Pay particular attention to the following things:

Set specific meal times and try to stick to them as best as possible.

Do not skip meals

✔ Eat calmly and consciously, do not rush

Drink enough water every day

Avoid ready-made products with flavour enhancers and preservatives

Choose the freshest food possible

Foods against migraines

The right diet for migraines

Unfortunately, it is not possible , migraine attacks to actively combat headaches with food . Therefore, the question of what you should eat when you have a headache is not helpful.

Instead, you should ask yourself which foods you should consume to potentially prevent the occurrence of headaches.

One healthy eating is crucial for migraines, and some foods are particularly recommended:

Sourdough bread and yeast-free baked goods
Oat flakes
Whole grain products (brown rice, whole grain pasta, etc.)
Fresh fruit
Fresh vegetables (broccoli, green salad, cabbage, leeks, carrots etc.)
Chia, sesame and linseed
Pumpkin, pine and sunflower seeds
Macadamia nuts, almonds, coconut and chestnuts
Butter and oils (linseed, olive, hemp, walnut and rapeseed oil)
Lots of water and unsweetened herbal teas
Fresh fish and fresh meat
Herbs and spices
Apple cider vinegar
Egg yolk
Unsweetened dairy products if possible
Cream cheese, mozzarella, ricotta, mascarpone, butter cheese and young Gouda

Try to incorporate these foods into your diet to prevent migraine attacks. It is also important to actively address any nutritional deficiencies that may contribute to migraine attacks.

Nutritional supplements such as Migra Relief from Health Routine can help you with this. It has also been found that a diet rich in omega-3 can have positive effects on migraines.

Also the Omega 3 from Health Routine can be a good option for people who suffer from migraines.

Foods that can trigger migraines

In addition to regular and conscious eating, it can be helpful to avoid certain foods when you have migraines. First, try eliminating one of the following foods and see if your migraines improve.

If not, this food may not be a trigger for you. Pay special attention to these potentially migraine-inducing foods:

  • White bread
  • Products with a lot of sugar or artificial sweeteners (chocolate, ice cream, sweet baked goods, etc.)
  • French fries and fried potatoes
  • Durum wheat pasta and husked rice
  • Overripe fruit, dried fruit and canned fruit
  • Eggplants, pulses, mushrooms, spinach, tomatoes, sprouts and pickled vegetables
  • Walnuts, peanuts and pistachios
  • Safflower oil
  • Black and green tea, sweet drinks, coffee and alcohol
  • Canned fish, raw sausages, liver and cured, marinated or dried meat
  • Ketchup, tomato paste, balsamic vinegar, wine vinegar and soy products
  • Ready meals
  • Cheese and fruit yoghurt/fruit curd containing tyramine

The list may seem overwhelming at first, but don't worry - a special diet for migraines can be helpful, but it doesn't mean you have to avoid all of these foods forever to avoid migraine attacks.

Try your to identify personal triggers and pay attention to the amount and frequency with which you consume each food.

Typical causes of migraines

Migraines can be triggered by a variety of factors, including

  • Stress,
  • hormonal changes,
  • certain foods and beverages
  • and environmental factors.

Stress as a cause of migraines

Stress is the most common trigger of migraine attacks. Changes in sleep patterns or daily routines can cause stress and thus trigger migraine attacks.

Expert tip: Everyday situations such as upcoming exams, excessive demands at work or relationship problems often cause stress. Therefore, stress and consequently migraines often have psychological causes.

Overwork as a cause of migraines

Physical overload can also cause migraine attacks. This explains why some people get migraines after exercising. High physical exertion through exercise or other physical activities at work or in everyday life puts strain on your body.

Although exercise and physical activity are generally good for you, your body needs a lot of energy during these phases. This can lead to an energy deficit in the brain and thus trigger migraine attacks. So be careful not to overload your body.

Hormonal causes of migraines

Hormones can also be a cause of migraines. Hormonal changes during

  • puberty,
  • menstruation
  • and menopause lead to or intensify migraine attacks in many women.

The falling estrogen levels before menstruation may be responsible for the severe headaches.

Migraine attacks may occur more frequently after pregnancy . During pregnancy, estrogen levels are increased, which makes headaches less frequent or even prevents them.

However, after birth, estrogen levels drop abruptly, which promotes migraines.

During menopause , estrogen levels also drop and hormones generally become unbalanced. It can even happen that women experience migraines for the first time during menopause, even though they have never had problems with them before.

Hormonal causes of migraines

External influences as a cause of migraines

Severe headaches can also be caused by external influences. Changes in the weather are a trigger for many sufferers.

People who are sensitive to the weather often notice sudden changes in temperature or air pressure early on, as they are accompanied by a migraine attack.

Light can also trigger seizures. Bright light, such as that from screens, bright lamps or direct sunlight, is often a trigger.

Certain lighting effects and light-dark contrasts can also cause migraines. This is because exposure to light can lead to sensory overload.

Noise can also cause sensory overload and trigger migraines. This includes loud music , construction site noise , traffic and noise from electronic devices such as televisions and smartphones.

In addition, those affected are often not only sensitive to weather, light and noise, but also to smells.

Stop sensory overload with Brain Complete for migraines

Some smells can trigger or worsen migraines:

  • Cigarette smoke: The chemicals in cigarette smoke can constrict blood vessels in the brain, triggering migraine attacks.

  • Fragrances (perfumes, deodorants, air fresheners, air fresheners, etc.): Sweet smells in particular are often perceived as disturbing and cause severe headaches.

  • Food smells: The smell of fried foods, chocolate or citrus fruits in particular can trigger migraine attacks in some people.

  • Alcohol and caffeine: Red wine and drinks with high caffeine content in particular can trigger migraine attacks in some people.

  • Food additives: Certain food additives, such as monosodium glutamate (MSG) or nitrates and nitrites found in processed meat, can trigger migraine attacks.

What helps against migraines?

There are several methods to relieve or prevent migraine attacks. Here are some tips that can help you better manage your migraines .

Peace & Darkness: Lie down in a quiet, dark room and try to relax. Light, noise and strong smells can worsen the symptoms of migraines, so you should avoid them.

Cooling: A cold compress or a cold cloth on the forehead or the back of the head can help relieve the pain. Contrast showers or a cold foot bath can also relieve your pain as they stimulate blood circulation.

Massage & Acupressure: A gentle massage of the neck and head can help relieve tension and pain.

A foot reflexology massage can also improve blood circulation and the flow of energy in your body. In addition, the acupressure point between your thumb and index finger can provide you with relief.

Hydration: Drink plenty of fluids to avoid dehydration, especially if you are vomiting. Water is certainly the best choice, but tea (chamomile or peppermint) is also good.

Ginger: Ginger has an anti-inflammatory effect and can help with nausea. You can take it in different forms, depending on your personal preference, for example as tasteless capsules or as fresh ginger that you chew or infuse with hot water.

Peppermint oil: Peppermint oil has a soothing effect on the stomach and can help with nausea. Apply the oil to your temples and neck or simply inhale the refreshing scent.

Caution: Do not accidentally wipe the oil into your eyes! Therefore, always wash your hands thoroughly after application and always avoid contact of the oil with your eyes and mucous membranes.

Painkillers: Before taking painkillers, you should definitely consult your doctor first. In addition to the classic painkillers, there are also special preparations for migraines, the so-called triptans.

They can help prevent the blood vessels in the brain from expanding. Your doctor will be happy to help and explain the possible risks and side effects.

Preventing migraines: How to do it

So far we have only dealt with the question: What helps immediately against migraines? But it would be even better if migraines did not occur at all or occurred less frequently.

Wouldn't it be a great relief and an enrichment of your quality of life if migraine attacks could be reduced or their intensity lessened? We'll show you what can help prevent migraines:

1. Conscious daily life: Some lifestyle changes can help to alleviate or prevent migraine symptoms. These include

  • regular exercise,
  • sufficient sleep,
  • Stress reduction
  • and a healthy diet.

Expert tip: If your body is in a good balance between stress and tension and you also have calming health routines, this will increase your overall well-being and can prevent migraine attacks.

2. Relaxation techniques: When asked "What helps against migraines?" this is certainly the top answer - and it is true. Relaxation techniques such as

  • Yoga,
  • meditation
  • or progressive muscle relaxation can help reduce stress and thus also relieve migraine symptoms.

3. Know and avoid triggers: For some people, migraines are triggered by certain triggers, such as certain foods. These often include

  • Red wine,
  • Chocolate
  • or cheese, all of which contain so-called biogenic amines.

It is therefore suspected that these chemical compounds can trigger migraines in some people. By avoiding these triggers, the frequency and severity of migraine attacks can be reduced.

prevent migraines

4. Optimize vitamin and mineral balance: Your body needs

  • Nutrients,
  • Minerals,
  • Vitamins and much more in certain quantities to function smoothly.

Vitamins and other nutrients can help you feel fitter and more resilient. Unfortunately, adequate nutrition is not always possible.

5. Migra Relief by Health Routine: A good starting point for effective migraine prevention, which is also good for the body overall, could be the intake of

  • Magnesium,
  • Vitamin C
  • and coenzyme Q10, e.g. in the form of a dietary supplement such as Migra Relief .

The effect does not develop immediately, but builds up sustainably in your body over several weeks.

Expert tip: A pain diary can help you to identify triggers – and at the same time to recognize what is good for you. This also answers the individual question of what really helps you personally against migraines.

Conclusion

Migraine is more than just a headache; it is a complex neurological condition that can significantly impact daily life. While there is no one-size-fits-all solution, a mindful lifestyle that includes regular exercise, stress reduction, adequate sleep, and a balanced diet can help reduce the frequency and intensity of migraine attacks.

Nutritional supplements such as Omega 3 and Migra Relief can also play an important role in this "health routine." Remember that you are not alone and that there are many resources and strategies that can help you live a fulfilling life despite migraines.

Together at Health Routine we want to work to improve your quality of life and help you better manage your migraines. Your health is worth it and we are here to support you.

FAQ

Is there a special migraine diet?

There is no specific "migraine diet," but certain foods are known to trigger migraine attacks. It is important to identify and avoid these trigger foods .

A balanced diet rich in fresh fruits and vegetables, whole grains and lean protein can help prevent migraine attacks.

Does coffee help with migraines?

Coffee can have both positive and negative effects on migraines. Caffeine can relieve headaches in some people because it constricts blood vessels and blocks pain receptors. On the other hand, too much caffeine or sudden withdrawal from caffeine can also trigger migraine attacks.

Can garlic cause migraines?

There is no specific evidence that garlic causes migraines. However, everyone reacts differently to certain foods, and what is good for one person may be a trigger for another.

It is advisable to keep a food diary to identify possible trigger foods.

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