Migraine is a severe headache disorder, commonly found in all genders and ages, especially in working-age women, affecting physical, mental, and social aspects. Migraines are caused by an increased sensitivity of the brain. Various triggers from both inside and outside the body can provoke migraine headaches. Thus, avoiding triggers is one treatment approach that migraine patients can undertake, such as observing the types of foods and drinks that provoke headaches can help reduce the symptom.
Food groups that trigger headaches
- Tyramine
It is found to be a natural component in foods, such as aged cheese, smoked fish, cured meats, fermented products, foods containing yeast, beer, etc. Those who are sensitive to tyramine may experience severe headaches after consuming these foods. - Aspartame
A sweetener that is 180 – 200 times sweeter than regular sugar. Although there is no formal endorsement that it triggers migraine headaches, some patients have reported headaches after consuming it. - Monosodium glutamate (MSG)
A widely used flavor enhancer in food, often used to season canned food, and ready-to-eat meals. The mechanism for triggering headaches could be from stimulating the release of certain neurotransmitters or stimulating the endothelial cells of blood vessels to release nitric oxide, which causes vasodilation, leading to headache eventually. - Nitrates and Nitrites
Preservatives used in food preservation, fermented, or smoked foods, such as sausages, smoked meat, or smoked fish. After consuming foods with these substances, one might experience headaches immediately or it may take minutes to hours. The mechanism for triggering headaches could be due to these substances stimulating the body to release nitric oxide or other vasodilating substances, causing the blood vessels to dilate. Those sensitive to these substances should avoid foods containing both sodium nitrite and sodium nitrate, potassium nitrite, and potassium nitrate. - Alcoholic beverages
Especially red wine, often triggers migraine headaches. It may cause headaches within 3 hours after drinking or eventually later on. The cause is due to components like tyramine, sulfites, histamine, and flavonoids in the wine, which can stimulate headaches. - Caffeine
Found in coffee, tea, soda, and chocolate, including headache medications that contain this substance. Caffeine affects the central nervous system depending on the amount consumed. Normally found in sodas at 115 milligrams, caffeine in amounts of 50 – 300 milligrams can make the body alert. More than 300 milligrams can cause anxiety, restlessness, insomnia, and irritability. Caffeine can both stimulate headaches and help reduce them, depending on the dosage and frequency of use. Those with headache symptoms are advised to avoid drinks, foods, or medications containing caffeine.
In addition, getting enough and regular sleep, exercising regularly without overdoing it, quitting smoking as it increases the risk of ischemic stroke, avoiding caffeinated drinks such as coffee, tea, sodas, energy drinks, etc., and consulting a doctor immediately if the headache intensifies or changes in nature can reduce the incidence of migraines.
