June, Migraine & Headache Awareness Month Headaches and the Food Connection

The Food Connection and Migraines:
Understanding How Diet May Influence Headache Frequency

Migraines affect millions of people worldwide and can significantly impact daily life. While genetics, hormones, stress, and environmental factors all play a role, growing evidence suggests that food choices may influence migraine frequency and severity in some individuals.

Understanding the relationship between food and migraines can help sufferers identify potential triggers and make informed dietary choices.

What Is a Migraine?

A migraine is more than just a headache. It is a neurological condition that can cause intense, throbbing pain, often accompanied by nausea, vomiting, and sensitivity to light, sound, or smell. Some individuals also experience visual disturbances known as an aura before a migraine begins.

Migraine attacks can last from a few hours to several days and vary greatly from person to person.

How Food May Trigger Migraines

Researchers believe that certain foods and beverages may trigger migraines in susceptible individuals. However, food triggers are highly individualized, meaning a food that causes migraines in one person may have no effect on another.

Food-related migraine triggers may involve:

• Changes in blood sugar levels
• Dehydration
• Food additives and preservatives
• Naturally occurring compounds in foods
• Inflammatory responses
• Interactions with neurotransmitters such as serotonin

Common Food Triggers

Aged Cheeses

Aged cheeses contain tyramine, a naturally occurring compound formed during the aging process. Tyramine has been linked to migraine attacks in some people.

Examples include:

• Blue cheese
• Parmesan
• Cheddar
• Swiss cheese

Processed Meats

Processed meats often contain nitrates and nitrites used as preservatives. These compounds may dilate blood vessels and contribute to migraine symptoms.

Examples include:

• Hot dogs
• Sausages
• Bacon
• Deli meats

Alcohol

Alcohol, particularly red wine, is a commonly reported migraine trigger. Histamines, sulfites, and dehydration may contribute to its effects.

Caffeine

Caffeine can be both helpful and harmful. Small amounts may relieve headache symptoms for some individuals, while excessive consumption or caffeine withdrawal can trigger migraines.

Artificial Sweeteners

Some people report migraine symptoms after consuming products containing artificial sweeteners, especially aspartame.

Monosodium Glutamate (MSG)

MSG is a flavor enhancer commonly used in processed foods and restaurant meals. Some migraine sufferers report increased symptoms after consuming foods containing MSG.

The Role of Blood Sugar

Skipping meals or going long periods without eating can cause blood sugar fluctuations that may trigger migraines.

To help maintain stable blood sugar levels:

• Eat regular meals
• Include protein with meals and snacks
• Choose whole grains over refined carbohydrates
• Stay hydrated throughout the day

Foods That May Help Prevent Migraines

Although no single food can prevent migraines, some nutrients have shown promise in supporting migraine management.

Magnesium-Rich Foods

Magnesium deficiency has been associated with migraines.

Foods rich in magnesium include:

• Spinach
• Pumpkin seeds
• Almonds
• Black beans
• Avocados

Omega-3 Fatty Acids

Omega-3 fats may help reduce inflammation.

Sources include:

• Salmon
• Sardines
• Mackerel
• Chia seeds
• Flaxseeds

Riboflavin (Vitamin B2)

Research suggests riboflavin may help reduce migraine frequency in some individuals.

Sources include:

• Eggs
• Dairy products
• Lean meats
• Mushrooms
• Almonds

Keeping a Migraine Food Diary

One of the most effective ways to identify dietary triggers is to keep a detailed food diary.

Record:

• Foods and beverages consumed
• Time of meals
• Migraine symptoms
• Stress levels
• Sleep patterns
• Physical activity

Patterns may emerge over several weeks, helping pinpoint potential triggers.

When to Seek Professional Guidance

Because migraine triggers are highly individualized, it is important not to eliminate large groups of foods without professional guidance. A registered dietitian or healthcare provider can help develop a balanced nutrition plan while identifying potential dietary triggers.

Conclusion

Food is not the sole cause of migraines, but it can be an important factor for some individuals. Understanding personal triggers, maintaining stable blood sugar levels, staying hydrated, and focusing on nutrient-rich foods may help reduce the frequency and severity of migraine attacks. By paying attention to dietary patterns and working with healthcare professionals, many people can take meaningful steps toward better migraine management.

References

American Migraine Foundation. (2024). Diet and Migraine. Retrieved from https://americanmigrainefoundation.org

National Institute of Neurological Disorders and Stroke. Migraine Information Page. Retrieved from https://www.ninds.nih.gov

Harvard T.H. Chan School of Public Health. Nutrition and Neurological Health. Retrieved from https://www.hsph.harvard.edu

Martin, V. T., & Vij, B. (2016). Diet and Headache: Part 1. Headache, 56(9), 1543-1552. American Headache Society. Migraine Resources and Education. Retrieved from https://americanheadachesociety.org

Celebrate World Oceans Day

The Ocean Gives—Let’s Give Back

June 8th is World Oceans Day

The Ocean Project and the World Ocean Network have helped coordinate events and activities throughout the world. In December 2008, the United Nations General Assembly passed a resolution making World Oceans Day officially recognized by the UN on June 8th each year.

Nearly three-quarters of the Earth's surface is covered by water, and the oceans have played a crucial role in the history and sustenance of all life.

World Ocean Day

“Together, let’s ensure oceans can sustain us in the future. Let us reflect on the multiple benefits of the oceans. Let us commit to keep them healthy and productive and to use their resources peacefully, equitable, and sustainable for the benefit of current and future generations.”      -Ban Ki-moon



From the Ocean Project: 
The World's Oceans...

*Generates most of the oxygen we breathe

*Helps feed us

*Regulates our climate

Celebrate World Oceans Day

Why the Ocean?

Goals of World Oceans Day

World Ocean Day encourages us to reach out to young people in our community and help inspire them. Discover the wealth of diverse and beautiful ocean creatures and habitats, how our daily actions affect them, and how we are all interconnected.

Celebrate - whether you live inland or on the coast, we are all connected to the ocean; take the time to think about how the ocean affects you, and how you affect the ocean, and then organize or participate in activities that celebrate our world ocean.

It's up to each one of us to help ensure that our ocean is protected and conserved for future generations. Please don't just leave memories of the wonders of the Oceans for our children and grandchildren.

Explore http://www.oneworldoneocean.com/ to learn more about the amazing places and critters
in the world's ocean habitats.

Ocean Facts

1. The oceans occupy nearly 71% of our planet's surface.

2. More than 97% of our entire planet's water is contained in the ocean. 

3. Fish supply the greatest percentage of the world's protein consumed by humans. More than 3.5 billion people depend on the ocean for their primary source of food. In 20 years, this number could double to 7 billion. 

4. Each year, some 70 to 75 million tons of fish are caught in the ocean. Of this amount, around 29 million tons are for human consumption. 

5. Eighty percent of all pollution in seas and oceans comes from land-based activities.

6. Death and disease caused by polluted coastal waters cost the global economy $12.8 billion (US) a year. 

7. Plastic waste kills up to 1 million seabirds, 100,000 sea mammals, and countless fish each year. Plastic remains in our ecosystem for years, harming thousands of sea life every day. 

8. Over the past decade, an average of 600,000 barrels of oil a year has been accidentally spilled from ships, the equivalent of 12 disasters the size of the sinking of the oil tanker Prestige in 2002. 

9. Although coral reefs comprise less than 0.5 percent of the ocean floor, it is estimated that more than 90 percent of marine species are directly or indirectly dependent on them. 

10. Species of fish endangered by overfishing are tuna, salmon, haddock, halibut, and cod.

Recipe: Crabmeat on Pita

Resource.
1. Ocean Conservancy
2. World Ocean Day

June 7, Chocolate Ice Cream Day Scoop Size Matters

Chocolate Ice Cream
Which one to choose?
What meets your needs and taste?
Test the Brands, Read the Portion Size,
Check the Calories and Fat.
Make an Educated Choice.

Scoop Size Matters

How to choose a healthier ice cream

with Heidi Diller, Registered Dietitian

"How to choose healthier ice cream"

Cynthia Sass, MPH, MA, RD, CSSD

World Food Safety Day

World Food Safety Day is an initiative developed by the Food and Agriculture Organization of the United Nations (FAO) and the World Health Organization (WHO), which manages a Joint Food Standards Programme, the Codex Alimentarius Commission.

The Partnership for Food Safety Education (PFSE) supports U.S.-based health and food safety educators with resources to promote World Food Safety Day in their communities. 

June 5, United Nations World Environment Day

United Nations World Environment Day 

Small Changes Make a Big Difference

World Environment Day (WED) stimulates awareness of the environment and enhances political attention and public action. It was established by the United Nations General Assembly in 1972. Every year, a different city hosts World Environment Day with a different theme.

WED Mission: To provide leadership and encourage partnership in caring for the environment by inspiring, informing, and enabling nations and peoples to improve their quality of life without compromising that of future generations.

"Remember that it is people who propel social progress, develop science and technology, and, through their hard work, continuously transform the human environment. We are both creatures and molders of our environment."

These words are spoken directly from the 1972 Declaration on the Human Environment, adopted by the #UnitedNations Conference on the Human Environment, Stockholm, 16 June 1972.

Cheeses from All Over the World

Cheeses from All Over the World

Recipes: Gloriously Cheesy Recipes from Around the World, Saveur.

 Nutrition

Egg Recipes from Around the World - Nutrition and Food Safety

Egg Recipes from Around the World

History

The history of National Egg Day is related to a poultry plague that occurred around 45 A.D. When the poultry and eggs were safe, the emperor issued a royal proclamation to the Roman people, dedicating the third day of June as the Holy Roman Day of Eggs.

Recipes.
1. A Celebration of Egg Dishes from Around the World, Egg Farmers of Canada

2. Egg Recipes from Around the World. Skill Share

Vegetable Cheese Egg White Omelet

Egg Whites filled with Diced Tomatoes,
Zucchini and Feta Cheese

Ingredients
1 Egg White, cut in half
1/2 cup Diced Tomatoes
1/3 cup Diced Zucchini
1/3 ounce Feta Cheese

Let's Talk about Safely Handling

and Preparing Eggs

June 2, MyPlate Birthday

MyPlate is a reminder to find your healthy eating style and build it throughout your lifetime. Everything you eat and drink matters. The right mix can help you be healthier now and in the future. This means:

• Focus on variety, amount, and nutrition.
  
  
• Choose foods and beverages with less saturated fat, sodium, and added sugars.
  
  
• Start with small changes to build healthier eating styles.
  
  
• Support healthy eating for everyone.

Eating healthy is a journey shaped by many factors, including our stage of life, situations, preferences, access to food, culture, traditions, and the personal decisions we make over time. All your food and beverage choices count. MyPlate offers ideas and tips to help you create a healthier eating style that meets your individual needs and improves your health.

MyPlate was launched on June 2, 2011.

June is National Dairy Month

Every Age Needs the Nutrients Found in Dairy

A Tribute to the Dairy Industry:

From the Cow and the Farmer to Your Kitchen Table.

Nutrition and Health

Resource: National Dairy Council

Milk, cheese, and yogurt play a critical role in the diets of adults and children by providing essential nutrients. Drinking one cup of milk can help you meet the Dietary Guidelines for Americans’ recommended three servings of daily low-fat or fat-free milk or milk products.

One cup (8-ounce) serving of milk provides the following nutrients: (Information based on one cup of fat-free white milk)

Calcium provides 30% of the Daily Value. It helps build and maintain bones and teeth, and it plays a role in nerve function, muscle contraction, and blood clotting.

Vitamin D provides about 25% of the Daily Value. Vitamin D helps promote the absorption of calcium and enhances bone mineralization.

Protein provides about 16% of the Daily Value and essential amino acids. Protein builds and repairs muscle tissue and is a source of energy during intense physical activities.

Vitamin B12 provides about 22% of the Daily Value. Vitamin B12 helps build red blood cells that carry oxygen from the lungs to the muscles.

Riboflavin (Vitamin B2), provides about 26% of the Daily Value. Riboflavin helps convert food into energy. It is also involved in exercising muscles.

Phosphorus provides about 25% of the Daily Value. Phosphorus helps strengthen bones.

Easy to Prepare Snacks

National Dairy Council

The National Dairy Council provides user-friendly nutrition education materials. It advocates healthy living and is committed to our communities and health care needs. 

National Dairy Council® (NDC) is the nutrition research, education and communications arm of Dairy Management Inc™. On behalf of U.S. dairy farmers, NDC provides science-based nutrition information to, and in collaboration with, a variety of stakeholders committed to fostering a healthier society, including health professionals, educators, school nutrition directors, academia, industry, consumers, and media.

Established in 1915, NDC is comprised of a staff of nutrition science researchers, registered dietitians and communications experts dedicated to educating the public on the health benefits of consuming milk and milk products throughout a person’s lifespan. In addition, NDC funds independent research to aid in the ongoing discovery of information about dairy foods’ important role in a healthy lifestyle. This research provides insights to the industry for new dairy product innovations.

In partnership with its network of state and regional dairy councils, NDC disseminates nutrition programs, materials and research to support government recommendations for improved nutrition for Americans, including consumption of at least three servings of low-fat or fat-free milk and milk products a day.

3-Every-Day™, a Dairy Promotion. Consuming 3-Every-Day™ of Dairy – three daily servings of milk, cheese, or yogurt is an easy way for families to get a powerful punch of nutrients to help build stronger bones and healthy bodies and reduce the risk of osteoporosis. In addition, a growing body of research suggests that enjoying three servings of dairy foods a day as part of a nutrient-rich, balanced diet may help maintain a healthy weight.

American Dairy Association of Indiana's
 Every Single Day TV Spot.

Fuel Up to Play 60 is an in-school nutrition and physical activity program launched by National Dairy Council (NDC) and National Football League, in collaboration with the United States Department of Agriculture (USDA). The program encourages youth to consume nutrient-rich foods (low-fat and fat-free dairy, fruits, vegetables, and whole grains) and achieve 60 minutes of physical activity every day. Visit the Fuel Up to Play 60 website to learn more.

Lactose Intolerance.
National Dairy Council, Lactose Intolerance 

 Celebrating America's Dairy Industry

Messages from the Dairy Councils and Associations

American Dairy Farmers, 1990’s

Maine Dairy and Nutrition Council

Sponsored by the American Dairy Farmers

Tribute to the Dairy Advertisers.

I’m not sure who gets the credit for the Cow Tap Dancing,
but the Message is Milk gets you swinging again.

Additional Resources

International Dairy Foods Association

Stay Cool, Stay Hydrated: Beat the Heat! - Heat Safety Awareness

Stay Cool, Stay Hydrated: Beat the Heat!

Heat Safety Awareness 
Resources.
1. National Weather Service
2. Academy of Nutrition and Dietetics, Hydrate Right

Heat is one of the leading weather-related killers in the United States, resulting in hundreds of fatalities each year. Heat-related illnesses can occur when the body’s temperature rises too quickly for it to cool itself properly, or when excessive fluid or salt loss occurs through dehydration, excessive urination, or sweating.

Heat-related illnesses can range from cramps to heat exhaustion to heatstroke. Heatstroke can result in death and requires immediate medical attention.

At-Risk

Factors or conditions making some individuals more susceptible to heat-related illnesses include older adults, young children, the physically disabled, excessive body weight, fever, heart disease, mental illness, poor circulation, prescription medication, alcohol use, and sunburn.

Stay Hydrated

Drink plenty of water, as well as non-alcoholic and decaffeinated fluids. Our body needs water to keep cool. Individuals on fluid-restrictive diets or those with fluid retention issues should consult a physician before increasing their fluid intake. Limit caffeinated beverages and avoid drinking alcoholic beverages. 

Staying hydrated is important, especially when the temperature rises or during increased physical activity. Try these easy ways to increase your fluid intake:

1. Carry a reusable water bottle. Keep it full.
2. Add flavor to your water with slices of lemon, lime, cucumber, or strawberries. Herbal iced teas can be a great way to increase your fluid intake.
3. Eat fruit or popsicles. You can get fluids from the foods you eat. Watermelon and cantaloupe have high water content. A 100% fruit juice pop provides fluids and is refreshing on a hot day.
4. Plan ahead. If you plan to be outside at a picnic or ball game, be sure to pack plenty of fluids.

Never Leave Children, Disabled Individuals

Or Pets in Parked Vehicles

Each year, children and pets left in parked cars die from hyperthermia. Hyperthermia is an acute condition that occurs when the body absorbs more heat than it can dissipate. Studies have shown temperatures inside a parked vehicle can rapidly rise to a dangerous level for children, pets, and even adults. Leaving the windows slightly open does not significantly decrease the heating rate. The effects can be more severe in children because their bodies warm up at a faster rate than those of adults.

 

PBSO demonstrates dangers of heat inside a car