healthy body tips

Anyone who has suffered the debilitating effects of a migraine will know that it is more than “just a headache”. Around one in 7 people in the UK are said to be affected by this neurological condition, with two-thirds of those being women. 

According to the charity Migraine Action, sufferers can experience a range of symptoms from visual
disturbances, nausea and vomiting to tingling in the limbs and sensitivity to light, noise and smells. A migraine attack can last between 4 and 72 hours.

Know your triggers
“Migraine causes vary and some people can have several causes at once,” says natural nutritionist
Micki Rose (www.purehealthclinic.co.uk). “However, the biggest cause I have seen is food intolerance, mainly to wheat, dairy and gluten.” For this reason, Micki recommends following an elimination diet in which these foods are excluded for 4-6 weeks, preferably under the guidance of a professional. “Usually, the migraine improves greatly or disappears provided the elimination diet is done correctly,” says Micki.

Other common triggers include chocolate, beer, wine and cheese because they contain histamine and/or
amine compounds. “These can trigger migraine in people who are sensitive to it by causing blood vessels to expand,” explains Micki. 

Water, water…

“One of the first things I discuss with migraine sufferers is how well hydrated they are,” adds natural nutritionist Gemma Edwards (www.theorangetemple.co.uk). “This doesn’t just mean that they need to be drinking plenty of water (as a rough guide 4 pints per day), but it is also important to address how hydrating the food they consume is. Water transports nutrients to our cells, including water soluble vitamins and minerals such as magnesium.” 

The anti-stress mineralLow magnesium levels have been linked to migraines and Gemma advises addressing this problem through eating plenty of dark green leafy vegetables, seafood, nuts, seeds and fruits such as avocado and apricots. “Migraines can frequently be triggered by stress and magnesium is considered the ‘anti-stress’ mineral, as it helps to relax muscles,” adds Gemma. “Stress can cause havoc with our blood sugar levels, so avoiding food that causes the extreme highs and lows of blood sugar is to be recommended. This includes food and drink such as sweets, biscuits, cakes, alcohol and fizzy drinks.” 

Other foods to stock up on include vegetable oils, fish oil, garlic, onions and ginger. “These inhibit
platelet aggregation (blood clumping) which is thought to be a factor in migraine,” says Micki. Low 
levels of serotonin (the body’s feelgood hormone) are also thought to be a trigger so Micki advises eating plenty of turkey, fish, eggs and nuts, all of which are rich in tryptophan, the pre-cursor to serotonin. 

One last tip
Finally, if you feel a migraine coming on, mix a drop each of peppermint, lavender, eucalyptus and 
lemon essential oils into some aloe vera gel and massage into the temples to soothe the pain.