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Nutrition Review Nov/Dec 08
Losing the Head...a focus on Migraine The festive season should be fun, but often turns frantic, as we try to squeeze in shopping, socialising, working and family life into a 4 week period of madness. While for some, the cocktail of alcohol, rich food and stress can turn into a digestive nightmare, others take it head - literally! .
Migraines are usually the result of a combination of factors, many of which come into play during the festive season - overtiredness, stress, sleep deprivation and bright lights for instance. Dietary triggers include a drop in blood glucose levels (due to prolonged periods without food), alcohol and certain foods, which interestingly may only act as a trigger during a stressful period, while they may have no effect in other circumstances.
What does the research say?
The body of research highlights most commonly implicated dietary migraine triggers are natural foods, rather than additives like tartrazine and nitrate. However, the research evidence is often confusing and conflicting, as migraine is usually due to a complex combination of behavioural and environmental triggers. The dietary factors that may trigger a migraine are varied, and include:
• Red wine • Beer • Chocolate • Well matured cheese • Caffeine withdrawal • Tea/coffee • Hard cured sausage • Monosodium glutamate (MSG) • Sauerkraut • A fall in blood glucose due to skipping meals / unusual levels of exercise (reactive hypoglycaemia) • Wheat • Fruits such as avocados, raspberries, bananas and oranges • Eggs .
While alcohol may contribute to certain types of headache, it is red wine in particular that’s associated with migraine. This is possibly due to particular ‘phenolic’ compounds found in red wine that may act as a trigger. A study of 60 adult migraine sufferers highlighted wheat, oranges, eggs, tea coffee and chocolate to be amongst the most common trigger foods. Other studies associate vaso-active amines (in fish, cheese, hard cured sausage, sauerkraut, wine and beer) with migraine. Chocolate is often vilified as a major migraine trigger; however it’s more likely that it only has an adverse effect in those who are particularly sensitive.
A bit of detective work helps
Keeping a food and symptom diet will highlight any particular trends with regards to dietary triggers. Remember, particular foods may only trigger an attack in susceptible individuals in certain circumstances, so only avoid foods if you are utterly convinced they are a trigger for you. If you are avoiding certain foods, you might benefit from seeing a Dietitian to ensure you your diet remains balanced. Regular meals will ensure blood glucose levels remain stable throughout the day. There is some evidence that magnesium may help prevent or relieve migraine headaches. Choose foods rich in magnesium such as wholegrain carbohydrates (rather than refined white versions), nuts, green vegetables, soybeans, butterbeans and milk.
When we are ready to lose weight, we all do things differently: some like to go it alone, some like to join forces with a friend or two, whilst others find a group setting most helpful. Whatever you prefer, we have an approach to suit you.
