If you suffer from migraines, you know how painful and debilitating they can be. Migraines are not just ordinary headaches, but intense attacks of throbbing pain that can last for hours or even days. They can also cause nausea, sensitivity to light and sound, and visual disturbances called aura.

But what causes migraines in the first place? And can you prevent them or reduce their severity with your diet?

In this article, we will explore the link between migraines and inflammation, and how an anti-inflammatory diet can help you manage your condition.

Inflammation is the body’s natural response to injury, infection, or stress. It involves the activation of immune cells and the release of chemicals called cytokines, which help fight off invaders and heal damaged tissues.

However, sometimes inflammation can get out of control and cause more harm than good. Chronic inflammation can contribute to various diseases, such as diabetes, heart disease, arthritis, and cancer.

Migraines are also associated with inflammation, especially in the brain. Migraines are triggered by a phenomenon called cortical spreading depression (CSD), which is a wave of electrical activity that travels across the brain’s surface. CSD causes changes in blood flow, nerve activity, and inflammatory signaling in the brain. Cytokines released during CSD can stimulate pain receptors in the trigeminal nerve, which is responsible for sensations in the face and head. This is how inflammation can cause migraine pain.

An anti-inflammatory diet is a way of eating that aims to reduce inflammation in the body and promote overall health. It is not a strict or rigid diet, but rather a general guideline that emphasizes certain foods and limits others.

Some of the key features of an anti-inflammatory diet are:

• Eating more fruits and vegetables, especially those rich in antioxidants, such as berries, leafy greens, and citrus fruits. Antioxidants can help protect the cells from oxidative stress and inflammation.
• Eating more whole grains, beans, nuts, seeds, and other sources of fiber. Fiber can help lower cholesterol, blood sugar, and inflammation, as well as improve gut health and immunity.
• Eating more fatty fish, such as salmon, tuna, sardines, and mackerel, or taking fish oil supplements. These foods are high in omega-3 fatty acids, which have anti-inflammatory and neuroprotective effects. Omega-3s can also modulate the production of cytokines and prostaglandins, which are involved in pain and inflammation.
• Eating less red meat, processed meat, dairy, and eggs. These foods are high in saturated fat, cholesterol, and animal protein, which can increase inflammation and oxidative stress. They can also trigger the release of a substance called calcitonin gene-related peptide (CGRP), which is a potent vasodilator and pain mediator in migraines.
• Eating less refined carbohydrates, added sugars, and artificial sweeteners. These foods can spike blood sugar and insulin levels, which can lead to inflammation and oxidative stress. They can also affect the balance of gut bacteria, which can influence inflammation and immunity.
• Eating less trans fats, fried foods, and processed foods. These foods are high in calories, salt, preservatives, and additives, which can increase inflammation and oxidative stress. They can also impair the function of the blood-brain barrier, which protects the brain from harmful substances.
• Drinking more water, herbal teas, and natural juices. These beverages can help hydrate the body and flush out toxins and waste products. They can also provide antioxidants, vitamins, minerals, and phytochemicals that can benefit the brain and the body.
• Drinking less alcohol, caffeine, and soda. These beverages can dehydrate the body and increase inflammation and oxidative stress. They can also trigger or worsen migraines in some people, especially if consumed in excess or on an empty stomach.

By following these principles, you can reduce inflammation in your body and brain, and potentially prevent or ease migraine attacks. Of course, diet is not the only factor that affects migraines. Other factors, such as genetics, hormones, stress, sleep, weather, and medications, can also play a role.

At The Scandinavian Method we recommend and use the Mediterranean diet and the Nordic diet in our holistic program. These diets are anti inflammatory and has been proven to lower the frequency and intensity of migraine.