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Did you know 1 in 7 people live with migraines?

Migraines can be debilitating and can impact quality of life. While many factors contribute to migraine development, such as genetics and environmental triggers, recent studies have found diet plays a role in managing migraines, and making small changes may prevent or reduce their frequency.

Some migraine sufferers, certain foods and dietary habits can be significant triggers. Understanding these connections and making informed dietary choices may help reduce the frequency and severity of migraines.

Carole Dopson, Wellness Manager at one of our sites spoken to 4 people within BM to find out how Migraines affected them. (male and female, aged between mid 20s and mid 50s).

Female aged 54

How does a migraine affect you? My migraines usually start with a visual disturbance, or aura as it is known. Sometimes this progresses to severe pain, though generally only on the right side and only if I haven’t taken medication quickly enough. This can be followed by nausea, facial tingling, and numbness.

What are your coping mechanisms when you feel one coming on and while you are suffering from one? My first step is to take paracetamol with codeine and ibuprofen as soon as possible, then lie down in a darkened room. I find that a cool cloth or migraine patch on the back of my neck can also help, though nothing beats sleep.

How long do they tend to last? This can vary from 30 minutes to over 3 days.

Are there things that can bring on a migraine, and do you now avoid them? The usual triggers for me are stress and hormone fluctuations. I try to avoid orange juice, too much citrus fruit, caffeine (especially coffee), red wine with cheese, and chocolate. I also avoid sulphites, processed foods, and excessive sugar.

Do you feel supported at work? My team are very understanding when an attack occurs, and I understand from our lovely reception staff that there is a quiet room I could use to lie down in until an attack passes, although I don’t believe this is widely advertised.

Female aged 33

How does a migraine affect you? It feels like everything is closing in on me due to the pain. I get pain behind my eyes, and any light makes it worse. It’s a central pain in my head, so I can’t massage my temples as with a usual headache. Other sounds and stimuli make me feel like I want to explode, leaving me irritable and wanting to be left alone.

What are your coping mechanisms when you feel one coming on and while you are suffering from one? I take strong painkillers and lie down in a darkened room. I remove my glasses and try using a weighted eye mask or attempt some meditation, where I clear my mind and focus on letting the pain go.

How long do they tend to last? One day.

Are there things that can bring on a migraine, and do you now avoid them? Stress, anxiety, and chocolate.

Do you feel supported at work? I feel I could step away if I had one, take medication, and request to go home if it was particularly bad.

Male aged 38

How does a migraine affect you? I feel disoriented and drowsy. I get blurred vision with spirals in front of me and flashing lights. I feel like I can’t see out of one eye and I feel nauseous.

What are your coping mechanisms when you feel one coming on and while you are suffering from one? I drink more water, take painkillers such as Migralieve as paracetamol is not enough, and I also take an anti-inflammatory to relieve the tension in my neck. If it’s a mild migraine, I take a walk outside and stretch to release endorphins.

How long do they tend to last? 1-2 hours, though a mild one can last all day.

Are there things that can bring on a migraine, and do you now avoid them? I avoid eating chocolate, orange-flavoured foods, and cheese.

Do you feel supported at work? I can continue to work if I take the painkillers soon enough.

Female aged 21

How does a migraine affect you? I want to close my eyes to get away from the light; I can’t even look at my phone. I feel drowsy and dizzy, and the pain in my forehead is unbearable. I can’t eat.

What are your coping mechanisms when you feel one coming on and while you are suffering from one? The first day is very painful. I take my medication from the doctor and stay in a dark room.

How long do they tend to last? Usually 2 days, but the first day is the worst.

Are there things that can bring on a migraine, and do you now avoid them? Anything with caffeine, like coffee and Coca-Cola.

Do you feel supported at work? Yes, I know I can call in sick, and it will be fine.

Foods that can trigger migraines

Tyramine: Found in aged and fermented foods such as cheeses, cured meats, and red wine. Tyramine can cause blood vessels to rapidly constrict and expand, leading to painful head pounding.

Histamine: Found in aged cheeses, certain fish (such as tuna and mackerel), and fermented foods. Histamine can be a migraine trigger, especially for those with heightened sensitivity.

Caffeine: Excessive consumption or sudden withdrawal can trigger migraines. Maintaining consistent caffeine intake is advisable, and if possible, gradually reduce consumption if it’s too high (aim for a maximum of three cups of coffee or six cups of tea a day).

Artificial Sweeteners: Aspartame and sucralose have been known to trigger migraines in some individuals. Double-check product labels and opt for natural sweeteners as a precaution.

MSG (Monosodium Glutamate): Commonly present in processed foods and restaurant dishes, MSG may trigger migraines. When purchasing food or dining out, double-check or ask about the ingredients.

Alcohol: Red wine, beer, and certain spirits can be triggers. Managing alcohol intake and staying hydrated may help reduce the risk.

Tips for managing migraines

Maintain a Food Diary: Recording meals and noting when migraines occur can help identify specific trigger foods. Once identified, limit these items, but always consult a health professional for guidance.

Regular Mealtimes: Eating meals and snacks at consistent times helps stabilise blood sugar levels. Skipping meals can increase the risk of migraines.

Hydration is Key: Dehydration is a common migraine trigger, so staying hydrated is crucial. Aim for 1.5-2 litres of water per day, adjusting if you’re active or in warmer weather.

Limit Trigger Foods: Reduce consumption of foods high in tyramine, histamine, and other known triggers. Opt for fresher, less processed alternatives.

Seek Expert Guidance: If considering significant dietary changes, such as eliminating certain food groups, consult a healthcare professional or nutritionist to ensure a balanced diet.

Some studies have found it may not be the food itself that triggers migraines but our food cravings and hunger. Food cravings can result from low blood sugar, and by the time we elevate it, the migraine may already be on its way!

Overall, there is a complex relationship between food and migraines, but by carefully monitoring dietary habits and identifying personal triggers, individuals can manage migraines proactively and potentially reduce their frequency.