Are you regularly plagued by migraine attacks? Our nutritional doctor Dr. Matthias Riedl gives you the best tips on how to get your migraines under control with the right foods.
Stinging headaches, nausea and sensitivity to light – this is how migraines manifest themselves. As a study by the Robert Koch Institute (RKI) reported, 14.8 percent of women and 6 percent of men in Germany suffer from a migraine attack at least once a year.
Most of the people affected usually have no choice but to take painkillers and hope for relief in the darkened room. However, you can also treat your migraine headaches in a gentler and more natural way – with the right diet. Our nutritional doctor Dr. Matthias Riedl tells you which foods can best help with migraines.
Migraines and Diet: Tips from Dr. Riedl
The pivotal point in the development of a pain attack is the energy supply to the brain. That is why migraine sufferers need a good supply of nutrients.
Full-fledged energy for the brain
Long-digestible, i.e. complex, full-fledged carbohydrates are ideal. That would be e.g. B. Rice, oatmeal, wholemeal bread, pasta, vegetables, potatoes, peas, lentils, millet, quinoa or spelt.
Better no simple carbohydrates
Foods such as refined sugar, nut nougat cream, jam, plum jam, cocoa drinks, fruit gums, fruit ice cream provide the brain with energy in a flash. However, their simple sugars only lead to a short-term rise in blood sugar. The pancreas releases insulin, blood sugar drops quickly. Hunger is signaled to the brain again, the energy supply fluctuates. This can trigger a migraine attack.
Eat regularly and at the same time
Migraine sufferers should eat at least three meals on time, like Swiss clockwork. This is the only way to prevent an energy low in the brain. After a hearty breakfast, lunch should follow by around 1 p.m. If you are hungry beforehand, you can e.g. B. nibble nuts, trail mix, sunflowers, pine nuts. They release carbohydrates slowly, which is great for the nervous system. Grain products should always be on the menu several times a day. At least two or three times a day vegetables, twice fruit and dairy products. In addition, fish, lean meat, eggs two to three times a week.
Just don’t forget to drink.
Great danger: Dehydration promotes migraines. Therefore drink 2 to 3 liters a day. Water is ideal, it is best to drink 0.5 liters of it before each of the three large meals. This creates a feeling of satiety and reduces the desire for fast carbohydrates.
Coffee yes, but please not too much
Its caffeine promotes the conversion of carbohydrates into brain energy. Two to three cups a day is good. According to studies, coffee triggers a migraine from four to five because the energy reserves are exhausted again.
Protecting the brain from starvation starvation Starvation
diets, fasting, even intermittent fasting lack constant fuel for the brain. There is a migraine alarm!
