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Foods That Can Trigger Migraines

Migraines are a type of headache that causes throbbing pain, especially focused on one side of the head. Migraine symptoms may include nausea, vomiting, blurred vision, and sensitivity to light, smell, and sound. While avoiding environmental migraine triggers (i.e., weather, smells, etc.) is key for prevention, certain foods or drinks can also trigger a migraine attack for about 10% of sufferers.

Here are some common trigger foods for migraines:

1. Foods high in nitrates

Nitrates are chemicals found in cured and processed meats like hot dogs, ham and bacon. These foods contain biogenic amines and preservatives that disrupt the body’s normal function. Consuming these foods releases nitric oxide into the blood. Nitric oxide dilates the blood vessels in the brain, which can then trigger a migraine. Foods high in nitrates are typically also high in sodium, which increases blood pressure and dehydrates the body. These could both contribute to a headache or migraine attack.

2. Dairy products

Aged cheeses like feta, blue cheese and Gouda contain tyramine, a component which breaks down protein as cheese ages. Foods that are fermented, aged or stored for a long time end up with higher levels of tyramine. Unfortunately, tyramine can be a trigger for migraines. The amino acids in dairy products can also trigger headaches because they lead to inflammation. As a result, it is best to avoid aged cheeses, yogurt, sour cream and buttermilk.

3. Wheat

Wheat contains gluten, which is considered a neurotoxin that causes nerve damage. Eating gluten dilates blood vessels, causing them to leak water and proteins into the bloodstream. The resulting swelling and irritation can lead to a migraine. In addition, the pesticides used to grow wheat can also have toxic effects on the digestive system and brain. When they enter the bloodstream they create an inflammatory response, leading to a migraine. Eliminating gluten can decrease the frequency of headaches and migraines.

4. Citrus fruits

Citrus fruits contain a compound that raises the concentration of migraine triggering hormones in the blood. Fruit juices contain high levels of tyramine and other chemicals, causing gastric irritation and migraine attacks. If you often suffer from migraines, avoid oranges, grapefruits, lemons, limes and juices made from these fruits.

5. Alcohol

Red wine, beer, champagne and hard liquor all lead to migraines. In fact, alcohol is listed as a trigger in 35% of patients. For some, even one drink can be enough to trigger a headache. Drinking dilates the blood vessels in the brain, causing them to expand. This increases blood flow to the brain, triggering an attack. A night of drinking is also likely to cause dehydration, and failure to stay hydrated is another trigger for headaches. Not only that, but alcohol also causes hormone imbalance by suppressing testosterone, slows liver function and spikes blood sugar. With all these negative effects, alcohol is a big thing to avoid if you experience migraines.

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