Healthy Eating for Women

When headaches strike, most of us reach for a bottle of pain relievers. But a powerful new approach lets you get to their cause.

The key may not be in your medicine cabinet but on your plate. For years many migraine sufferers have suspected that certain foods— especially red wine, cheese, and chocolate—can trigger their headaches. Doctors remained skeptical until researchers at London’s Hospital for Sick Children proved the food-headache link.

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Sometimes medicines make a world of difference when you are suffering from migraines. But drugs can lose their effectiveness, and overuse suppresses your natural painkilling endorphins, leading to more and more frequent headaches. If you have migraines, it pays to look for what might be causing them. A menu change is often the answer.

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Certain foods are “pain safe,” meaning they virtually never contribute to headaches. If you have migraines, you would do well to include them in your diet in generous amounts, especially during an elimination diet. They include:
. rice, especially brown rice
. cooked green, orange, and yellow vegetables
. cooked or dried fruits other than citrus fruits, apples, bananas, peaches, or tomatoes
. water
. condiments: salt, vinegar, maple syrup, and vanilla extract

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Many migraine sufferers feel much better when they steer clear of chocolate, cheese, and alcohol, especially red wine. What is it about these foods that causes such a problem?

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If eliminating food triggers doesn’t completely knock out your migraines, you might try these supplements:

Feverfew.

This has been used since the Middle Ages for arthritis, gynecological problems, and a variety of other health conditions, including fever, which is where its name comes from.

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Migraines tend to hit especially often in the week before your period, when your hormones are shifting quickly. The problem is that the amount of estrogens (female sex hormones) in your blood is dropping precipitously, sending you into a kind of “estrogen withdrawal.”

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Tension headaches are by far the most common type. To differentiate
them from migraines, tension headaches:
. occur on both sides of the head
. are a constant, not throbbing, ache
. are mild to moderate in strength
. do not change with routine movements
. are not accompanied by nausea or light sensitivity

If you get tension headaches frequently, consider what might be contributing to them. Are you getting enough rest and exercise? Do caffeine withdrawal, hunger, or dental or sinus problems play a role?

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Cluster headaches are caused by inflammation and pressure in the veins inside the brain. Unlike tension headaches, which come on during stress, a cluster headache often begins just as you are relaxing.

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Sinus headaches occur especially frequently during allergy season. Pollens, dust, or other environmental irritants cause the mucous membranes in your sinuses and nasal passages to swell, leading to pressure and pain. Foods can contribute, too.

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