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One of the most frequent nervous system disorders is characterized by recurring headaches and is known as headache disorders. According to global estimates, approximately 50% of adults currently suffer from some form of headache disorder within the past year. Around 30% of these cases are identified as migraines, while 1.7–4% of people experience headaches on 15 or more days per month. Headaches are among the commonest reasons for loss of pay, absenteeism at work, and general disability. While the best way to address the disorder is to see a headache specialist and have them determine the course of action, there is some anecdotal evidence about the efficacy of certain foods in alleviating headaches, and that list is what we are going to bring to you today.
BANANAS
If you're in need of a quick and effortless solution to prevent a migraine or hypoglycemic episode that could result in a headache, opt for a banana instead of processed snacks like granola bars or candy. Bananas are an excellent source of instant energy recovery and contain high levels of magnesium, which can aid in relieving headaches. Additionally, since bananas consist of approximately 74% water, they also offer hydration benefits.
WATERMELONS
Staying hydrated is key to preventing headaches. And with the clue being in the name, watermelon has lots of it. The US National Watermelon Promotion Board states that watermelons contain around 92 percent water. Consuming foods with high water content and drinking water is essential for staying hydrated, which is crucial for overall health, including preventing migraines. According to the American Migraine Foundation, dehydration is a trigger for about one in three individuals with migraines. Fresh fruits and vegetables have a hydrating effect due to their high-water content, and watermelons are among the highest water-containing foods.
SEEDS AND NUTS
The lack of magnesium is one of the primary nutritional causes of persistent or cluster headaches. Consuming an adequate amount of magnesium-rich foods every day is the most effective way to prevent these headaches. Magnesium can be obtained from flaxseeds, sprouted pumpkin seeds, and chia seeds. Additionally, cashews are also a great source of magnesium, and pumpkin seeds are high in fiber, which can help prevent migraines.
COFFEE/CAFFEINE
Who among us hasn’t had a cup of coffee when dealing with a particularly bad headache? Caffeine is, in fact, a component of some headache medications. But it is a double-edged sword. The National Headache Foundation warns that while caffeine can relieve some headaches, it can also cause a rebound effect or withdrawal headache if consumed excessively. Coffee can be a quick remedy for this type of headache, but it's important to keep in mind that caffeine can remain in the body for up to five hours. For those experiencing afternoon headaches due to caffeine withdrawal, reducing coffee intake by opting for half-caf or decaf coffee is a good option, as even decaf contains some amount of caffeine.
DARK CHOCOLATE
This is music to a lot of people. Dark chocolate can be particularly useful in the case of caffeine withdrawal headaches. Most dark chocolates contain approximately 40 to 50 milligrams of caffeine per 1½ ounce serving. This amount is comparable to the caffeine in a cup of green tea and half as much as in a cup of regular brewed coffee. Thus, for some people, consuming one serving of dark chocolate might be sufficient to alleviate a caffeine withdrawal headache.
MUSHROOMS
There is still a lot of research needed to understand the several different causes of headaches. Riboflavin, a kind of Vitamin B, has been implicated as one possible agent to help headaches. The American Academy of Neurology and the American Headache Society concluded that riboflavin is "probably effective" for preventing migraine headaches. Adding foods that are high in riboflavin (also known as B2), such as mushrooms, quinoa, nuts, and eggs, is probably a good idea.
BROCCOLI
Changes in hormone levels can result in headaches, particularly in women with menstrual headaches or migraines. The Migraine Research Foundation suggests that a decrease in estrogen levels just before menstruation can trigger an attack. Women who experience this type of migraine can benefit from consuming more cruciferous vegetables, such as broccoli. These vegetables contain phytoestrogens, which are hormonally active compounds that can have either estrogenic or antiestrogenic effects in humans. Some phytoestrogens' antiestrogenic effects can even lower a woman's cancer risk by reducing her exposure to her own estrogen.
SPINACH AND SWISS CHARD
According to the Association of Migraine Disorders, leafy greens like spinach and Swiss chard are rich in magnesium, which has been found to reduce or prevent migraine in certain cases. Studies have shown that people who suffer from migraines often have low levels of magnesium in their brains, and many of them take magnesium supplements along with their regular medications to manage their condition.
HOT PEPPERS
Capsaicin, found in hot peppers, has the ability to numb the trigeminal nerve in the brain and block the neurotransmitter responsible for causing migraine pain. Additionally, they may provide relief from other types of headaches, like cluster and tension headaches. Furthermore, consuming hot peppers can help unclog sinuses, leading to a sinus headache. Moreover, hot peppers are a rich source of vitamins A, B, C, and E.
FATTY FISH LIKE SALMON, COD, HALIBUT
Fatty fish is rich in the omega-3 fatty acids EPA and DHA, which are anti-inflammatory foods. They contain B vitamins, including riboflavin (B2), which has been shown to help manage migraine attacks. Research also found that salmon contains coenzyme Q10 and vitamin D, which together provided migraine relief.
