An occasional headache is experienced by almost each one of us. But there is a severe type of headache known as migraine that is experienced on one side of the head. It is followed by light sensitivity or nausea. It differs from the common headache due to its long-lasting effects. But it can be controlled by tweaking your diet. There are some healthy and tasty foods that are loaded with minerals, as well as some foods to prevent a migraine attack. We have put all this together as well as some effective home remedies on crafting a better Indian diet plan for migraine. Along with a list of foods to eat and avoid for long term benefits.
Indian Diet Plan For Migraine:
Here is a sample Indian diet plan for migraine. Following this will help you to ease out your pain, as well as to decrease the chances of getting it the next day.
1 glass Lemon and ginger juice
1 bowl vegetable oats upma +
Beetroot and carrot juice 1 glass
1 bowl vegetable brown rice pulao +
A handful of seeds (sunflower and pumpkin seeds)
Carrot ginger soup 1 bowl
Chamomile tea OR Turmeric milk – 1 cup
So, now that you have seen this Indian diet plan for migraine, let us move on to see a list of food to Eat and Avoid in migraine.
List of Food To Eat in Migraine:
Dehydration is one of the causes of a migraine headache. So, eating fruits like melons, oranges, cantaloupes that contain high water content can decrease the intensity of a migraine attack.
Yellow, orange and green colored veggies
Consumption of colorful veggies can greatly lower the risk of migraine attacks as they contain beneficial antioxidants, minerals, and vitamins.
Magnesium found in brown rice can reduce migraines. A low level of magnesium in the brain is known to trigger a migraine. Other sources of magnesium are Pumpkin seeds, almonds, cashew nuts, peanuts, soybean, dark chocolate, as well as whole grains.
Omega- 3 fatty acids
Foods that are high in omega-6 fatty acids can increase inflammation. Inflammatory- fighting foods like flaxseeds, walnuts and, olive oil can decrease inflammation. These foods can prevent migraines.
The warming spice can prevent migraines as it contains compounds that can block inflammatory- substances. read more about the benefit of ginger.
Since cucumbers have a high water content, it is the best food choice for chronic migraine. Consuming this hydrating veggie regularly can keep you away from migraine. Read more about the benefits of cucumber.
One of the common triggers for migraine is dehydration. Potatoes constitute 75% water as well as potassium, vitamin C and B1. Potassium can give relief from the throbbing head pain and be beneficial when you have migraine attacks. Read about the Potato diet for weight loss.
The American Migraine Foundation states that vitamin B-2 (riboflavin) may help decrease the frequency of migraines. Sources of Vitamin B-2 are salmon, red meat, grains as well as mushrooms.
List of Foods to Avoid in Migraine
These foods can act as triggers for migraines and must be avoided.
Chocolate contains a substance called phenylethylamine as well as caffeine that can have an impact on the blood flow in the brain. This can lead to migraines.
Monosodium glutamate mainly found in Chinese foods like sauces, salad dressings, and dried soups can stimulate the receptors in our nervous system that can lead to migraines.
Caffeine can have an effect on the blood vessels of the brain and central nervous system. Since it is a stimulant, it can increase energy and alertness. Replace your morning drink with green tea which does contain caffeine but it also consists of other compounds that can ease migraine pain.
Some of the liquors like beer and red wine are powerful triggers for migraines. These contain alcohol-causing substances like sulfites, histamine, and tyramine. Make sure to have plenty of water even if you reduce the intake of alcohol.
Cold foods like ice cream, slush, and iced drinks can lead to an ice cream headache which is known as brain freeze. It can constrict your blood vessels and fuel migraine headaches.
The tyramine found in cheese especially the aged cheese can trigger the migraine symptoms. The compound tyramine can interfere with the neurotransmitters and lead to migraines.
Processed meats contain sodium nitrate which is a preservative added for a flavor that can result in changes in your brain chemistry and contribute to migraine attacks.
This artificial sweetener found in many beverages like diet sodas and packaged foods like breakfast cereals, gelatin, low-calorie yogurts and desserts that can trigger a migraine.
- Maintaining a food-dairy and noting down the responses to foods will help you understand your triggers better and avoid them in the future.
- Some recent studies have suggested that high fat, low carb, and moderate protein diet might help in relieving pain related to neurological disorders including migraines. Hence you may try your hand at an Indian vegetarian ketogenic diet OR Non-vegetarian Indian Ketogenic diet.
Triggers of Migraine:
Apart from the foods mentioned above, Some other factors can also trigger migraines. These factors are as follows:
- Hormonal changes in women owing to menopause or pregnancy.
- Low estrogen levels in women
- Climate changes
- Changes in sleeping pattern
- Some Medications
Quick and Easy Home Remedies for Migraine:
Load up on your magnesium intake
Magnesium-rich foods like leafy veggies, almonds, oatmeal, sesame seeds, milk, sunflower seeds can reduce the frequency and prevent migraine attacks.
Sniffing essential oils such as lavender, peppermint, jasmine, and rosemary can ease migraines. These oils work as mild sedatives that can reduce the severity of pain. A few dots of these oils can be applied to the upper lip or temples to get relief. These oils can also be added to your bath water or inhaled as steam to ease the tension.
You can keep an ice pack or a cold washcloth on your neck, forehead, and scalp to get some relief from the throbbing pain. These cold packs are effective in extracting the heat and numbing the affected area.
Abdominal breathing can relieve you of migraines by relaxing your mind and infusing your body cells with oxygen.
Having 4 to 5 soaked black peppercorns before your major meals can work as a pain killer in most of the migraine cases. This is because pepper contains “piperine” which is an enzyme that has anti-inflammatory properties.
Yoga can be extremely relaxing and calming to the mind and soul. It can increase circulation and decrease muscle tension. Regular practice can result in a healthy nervous system and prevent migraines. Read yoga for weight loss.
Quiet And Darkroom
Loud noises and a bright room can worsen the headaches. So the best remedy is to pull down the shades or move to a different spot which is darker. This helps in fast recovery of migraine.
The Indian diet plan for migraine diet plan can offer a natural and healthy approach toward migraine based on lifestyle adjustments. It is important to identify the trigger foods and make the required changes accordingly without the use of pharmaceutical drugs. It is a good idea to maintain a food and activity journal which can help you track the culprits of migraine. Remember that a change in your diet cannot completely eliminate migraine but it can be a powerful tool to reduce the pain. I hope this article on an Indian diet plan for migraines the home remedies as well as the list of foods to eat and avoid during migraines helps you in overcoming your problems. You can leave your questions below in the comment and we will love to be of help to you. Dont forget to subscribe to our channel.