Painful migraine headaches are among the most misdiagnosed type of headaches. Doctors either under diagnose, misdiagnose, or blame all headache symptoms on migraines. This is why it is important for me to tell a little about this condition and how vitamins and minerals can help. Migraines are more common than we care to think. According to the National Headache Foundation more than 37 million Americans suffer from this condition. Most are female and between the ages of 15 and 55. They may also have a family history of migraine headaches.

Regretfully, migraines are usually severe or even debilitating and occur initially at left or right side of the head, but can radiate to  include the whole head; the pain is often described as pulsating. Migraine headaches are very often associated with nausea and vomiting, light and sound sensitivity. They can last up to three days!! Some sufferers report a “warning “ or aura before migraine onset. Others don’t have auras, also known as migraine without auras. Both preventative and abortive treatments are available and can  be tailored to suit individual need. You can discuss this with your doctor.

Painful Migraine Headaches – Where We Can Take Control

Knowing about the triggers and how we can change our diet and lifestyle, can put us back in control of our quality of life.

Keep a Headache Diary  to Pinpoint Your Triggers.

Headache diaries are imperative when it comes to knowing our body’s headache response. A few weeks of keeping track is all it takes. Here are some of the triggers to look for: a) alcohol, red wine in particular, b) aged cheeses, c) preserved foods such as pickled vegetables (look for nitrites on the product’s nutritional label), d) dairy, e) chocolate, f) hot dogs, g) bacon, h) sausages, i) smoked meats, j) dehydration, k) sleep cycle alteration, l) stress, and m) artificial sweeteners.

Remember, knowing your triggers is half the battle. You can just stop the assaulting factor and decrease the frequency of your headaches.

The Role Vitamins and Minerals Play

Vitamin B2 (Riboflavin) may help prevent migraine headaches. A small study of 49 people given 400 mgs of vitamin B2 daily, reported decreased frequency and severity of headaches. The same was observed in a double-blind study over the course of three months. 60% of participants getting active B2 reported reduced headache frequencies by 1/2. Only 15% of study participants getting placebo reported the same improvement. Study outcomes like these are also reported on the National Headache Foundation website. They do advise consulting your doctor and pharmacist before starting this treatment because 400 mgs of B2 is 200 times the recommended daily allowance. 

Magnesium may also play a role in migraine headaches. An association between lower blood magnesium levels and migraine headaches has been observed, although not conclusively. According to a meta-analysis of studies between 1990 and 2016, five double-blind clinical trials found that this mineral did reduce the number of migraine episodes compared to placebo. Before starting this treatment of 200 mgs three times a day, be sure to get approval from your medical provider. 

As always, consuming foods is safer than consuming supplements.

Some Magnesium and Vitamin B2 rich foods include:

1. Legumes.
2. Nuts.
3. whole grains.
4. Bananas.
5. Asparagus.
6. Broccoli.

Looking Into the Future

While often debilitating, migraine headaches do not have to be the defining variable in our lives. If you think you have migraines see your doctor, keep a headache diary and educate yourself on the role of vitamins, minerals, and pharmaceuticals.

Remember you are not alone. Below are links to some resources:

1. American Chronic Pain Association
2. Migraine Research Foundation
3. National Headache Foundation
4. BRAIN

Eat well, you deserve it!!!

Continue on to our posts below and learn about all you need to know to stay healthy and fabulous!!