When it comes to migraines, women are at three times higher risk compared to men. Food and dietary patterns have been linked to a higher incidence of migraine along with other physiological, environmental, and emotional triggers. A few dietary habits have to be eliminated, and a few to be included to reduce the risk of frequent migraines. Listed below are some tips that establish the link between migraine and dietary habits.

1. Record and observe your dietary habits
Each person reacts to food differently. Foods that trigger migraines in some could be safe for another. This is why it is safe to maintain a food journal, use an app, or carry a small notebook in your purse to record your dietary habits daily. Share it with your doctor when you have a migraine. With their help, you should be able to track your trigger soon enough.

2. Cut down on unplanned menus
How many of us sit down and plan weekly menus? Picking up stuff randomly from grocery aisles, cooking easy-to-make recipes, repeatedly cooking what we like, eating leftovers, ordering packaged food or takeaways – all these are convenient but bad for health. Such diets could result in significant imbalances of required nutrients and could trigger many health issues, including migraines.

3. Avoid fasting and skipping meals
Fasting has definite health benefits. But if you are at risk of migraines, avoid skipping meals and fasting as hunger can almost instantly trigger a migraine.

4. Avoid foods with nitrates, histamines, and MSG
Nitrates are a key trigger for migraines and are excessively found in processed meat. Salami, sausages, ham, bacon, and bologna have high amounts of histamines and nitrates. They could trigger a migraine within minutes or hours of eating them. Avoid packages that contain MSG, natural flavoring, or hydrolyzed protein – they all indicate monosodium glutamate, a potential migraine trigger.

5. Limit alcohol
Alcohol contains ethanol, which is a diuretic. Excessive urinating after consuming alcohol can dehydrate you and lead to migraines. The histamine in alcohol can trigger inflammation. A glass of wine, sipped slowly is probably the best choice if you have migraine risk.

6. Change to a freshly cooked balanced diet
If you have more fruits/vegetables, whole grains, and fewer carbs and red meat – you are eating right. Migraine can be extremely stressful for you and your family as nobody can do much to help. So it’s best to involve the family and plan menus. This way it becomes easier to start eating freshly cooked food.

7. Increase Omega-3 in your diet
Omega-3 fatty acids are ideal to fight inflammation. Salmon, sardines, tuna, herring, flaxseed, chia seeds, walnuts, and plant-based oils like flaxseed oil, soya oil, and canola oil are rich in Omega-3 fatty acids. Ensure that every meal has one or two of these in one form or other.