Introduction
Migraines can be debilitating and can significantly impact your quality of life. Fortunately, there is now evidence that suggests that certain dietary changes can help reduce the frequency and severity of migraines. In this article, we will discuss the #1 best diet for migraines, according to new evidence, and provide tips on how to incorporate this diet into your lifestyle. We will also provide some helpful resources to help you make the transition to this diet easier. So, if you suffer from migraines, read on to learn more about the #1 best diet for migraines and how to make it work for you.
The #1 Best Diet for Migraines, According to New Evidence — Eat This Not That
Migraines can be debilitating and can significantly impact your quality of life. Fortunately, new evidence suggests that certain dietary changes can help reduce the frequency and severity of migraines.
A recent study published in the journal Nutrition found that a diet high in vegetables, fruits, and whole grains, and low in processed foods, sugar, and saturated fat, was associated with a lower risk of migraine. The study also found that people who followed this diet had fewer migraine attacks and less severe symptoms.
The study’s authors suggest that the diet may help reduce inflammation in the body, which is thought to be a major factor in migraine development. They also suggest that the diet may help reduce the levels of certain hormones that can trigger migraines.
If you suffer from migraines, it may be worth trying out this diet. Here are some tips to get you started:
- Eat plenty of fresh fruits and vegetables.
- Choose whole grains over processed grains.
- Limit your intake of processed foods, sugar, and saturated fat.
- Drink plenty of water.
- Include healthy fats, such as olive oil, nuts, and avocados.
It’s important to note that this diet may not work for everyone. If you find that it doesn’t help, talk to your doctor about other treatment options.
It’s no secret: Migraines can be pretty terrible. Though you may start to feel helpless when the pain hits, there are certain actions you can take to help manage your symptoms. For instance, certain fruits could spike your risk of migraine, while foods high in omega-3 fatty acids may decrease the frequency and intensity of these severe headaches.
Now, a case study of a 60-year-old man who suffered from chronic migraines for more than 12 years suggests that eating the plant-based, whole foods diet known as the LIFE (Low Inflammatory Foods Everyday) diet could play a key role in fighting chronic migraines.
The study, which was published in the journal BMJ Case Reports, revealed that after sticking to the diet, which is rich in nutrient-dense leafy greens among other plant-based whole foods, for two months, the patient went from experiencing headaches 18 to 24 days a month to one. The headaches disappeared after three months, and the migraines haven’t recurred in more than seven years.
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“Using the LIFE diet . . . succeeded in reversing chronic migraines when other interventions had failed,” study author David M. Dunaief, MD, said. “While the results are impressive, this is not a large prospective trial. Still, there is no downside to following the LIFE diet with medical oversight, since the side effects are better health.”
For his part, the patient commented that, in addition to eliminating the painful headaches, the diet allowed him to shake his reliance on medications with heavy side effects and improved his asthma as an added bonus.
Still, while eating a plant-based whole foods diet has plenty of benefits for your health, a single case study is far from enough evidence to guarantee that switching to this diet would make your chronic migraines go away.
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“This is a case study of one person, and results vary greatly from one migraine sufferer to the next. I’ve had some patients who had migraines resolve from being on an anti-inflammatory elimination diet and others who felt little to no improvement,” Michelle Babb, MS, RD, author of Mastering Mindful Eating, told Eat This, Not That! in an interview. “There’s no downside to trying an anti-inflammatory diet and/or an elimination diet, but if the migraines are hormonally induced or the result of changes in barometric pressure, there may not be notable improvement from the LIFE diet alone.”
Stating that the LIFE diet did not significantly reduce the patient’s inflammation, Babb added that the study left her with “a lot of questions.” However, Babb agreed that there are “a lot of reasons” to try an anti-inflammatory diet. Reducing inflammation can help keep you sharp, maintain your heart health, stave off arthritis, and even combat fatigue.
For more on fighting inflammation, be sure to learn about How to Lower Inflammation Starting Right Now, According to Nutritionists.