Headaches can have a significant impact on our wellbeing. In addition to stress, lack of sleep and environmental factors, diet plays a crucial role in the development and relief of headaches. This article highlights foods that can promote headaches as well as those that alleviate symptoms.
Foods that can promote headaches
- Processed foods: Many industrially produced foods contain additives such as flavor enhancers (e.g. monosodium glutamate, MSG) which can trigger headaches in sensitive people.
- Foods with tyramine: Cheese, sausages and fermented products contain tyramine which is known to trigger migraines.
- Caffeine in excess: While moderate caffeine can relieve headaches, excessive consumption or sudden withdrawal often leads to discomfort.
- Sugar and artificial sweeteners: Unstable blood sugar levels caused by high-sugar foods or sweeteners such as aspartame can contribute to headaches.
Foods that can provide relief
- Food rich in magnesium: Magnesium relaxes the muscles and regulates nerve function. Nuts, seeds, spinach, and pulses are excellent sources. Studies show that an adequate intake of magnesium can reduce migraine attacks.
- Omega-3 fatty acids: Fatty fish such as salmon or mackerel, as well as walnuts and linseed, have an anti-inflammatory effect and can reduce headaches.
- Ginger: The root has a natural anti-inflammatory effect and can help with tension headaches in particular. A ginger tea is an easy way to benefit from this.
- Water: Dehydration is a common but easily preventable cause of headaches. Drinking water or unsweetened tea regularly is essential.
Practical tips
- Keep a food diary: This will help you identify which foods cause you discomfort.
- Eat regular meals: A stable blood sugar level prevents headaches.
- Enjoy consciously: Avoid excessive consumption of alcohol and highly processed foods.
The right diet can be an effective way of preventing and relieving headaches. Small adjustments to your diet can often make a big difference – give it a try!
Discover in the following studies how diet affects migraines – and why magnesium plays a crucial role!