Sunday, June 5, 2011

June 5-11, 2011 National Headache Awareness Week

by Elaine Magee, MPH, RD

Elaine Magee lists Ten Food Steps to Free yourself from headaches. Some tell you what to avoid and others tell you what may help.
•Keep a headache and diet diary.
•Avoid skipping meals. Eat when you're hungry, stop when you're comfortable.
•Limit caffeine to a moderate and consistent amount daily or eliminate it completely.
•Avoid eating a high-fat diet.
•Switch to plant and fish sources of omega-3s when possible.
•Find out if NutraSweet is not so sweet for your headaches.
•Limit tyramine-containing foods if you appear to be sensitive to it. (Link to a Low Tyramine Headache Diet (PDF) from the National Headache Foundation
•Avoid certain additives if sensitive (MSG, nitrate/nitrite).
•Beware of certain dehydrating beverages - those containing alcohol and caffeine. Stay hydrated as much as possible.
•Work a couple of magnesium-rich foods into your day if you have hormonal headaches. Examples of magnesium-rich foods: Almonds, whole-grain bagel , barley, black beans, black-eyed peas, bran cereal with raisins, Brazil nuts, 100% whole-grain bread, brown rice, bulgur, cashews, and Wheat Chex

Food Tips For Migraines
Registered Dietitian Kerri Glassman explains to
Julie Chen which foods hurt or help migraine headaches.

Foods Can Affect Headache Frequency
Teresa Beach, a registered dietitian talks about foods that may trigger headaches. Beach states, "The best thing to do is keep a headache journal. On the days you get a migraine, try to think of every single thing you ate to see if there is a connection.

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