I see people every day in my clinics that have debilitating health conditions – Let’s talk about headaches and migraines!! I want you to really take control when it comes to your health, and that saying ‘You are what you eat’ is completely true and does directly affect your health and your ailments. If you have niggling health issues, its time to take charge. I see people all the time in my clinics that have two or three days off work every month due to debilitating headaches or migraines, and there are so many things you can do naturally to help.
While medications sometimes can be helpful, they are also extremely toxic and that’s exactly what you don’t want when it comes to preventing headaches or migraines – Its important to get to the root cause of things when they keep reoccurring, not just put a plaster over the top. Did you know that certain natural foods can also play a role in preventing or managing migraine symptoms? Your liver and your gut are key players when it comes to detoxification, so it may be a good idea to focus on them first.
1. Introduce plenty of fermented foods to keep the bacteria in the gut healthy such as –
- Yogurt (with live and active cultures)
- Kefir
- Sauerkraut
- Kimchi
- Miso
- Tempeh
- You could also look at introducing herbs that help cleanse the liver
2. Then introduce some herbs that can help the liver
Milk Thistle This is perhaps the most well-known herb for liver health. It contains silymarin, which has antioxidant and anti-inflammatory properties and may help protect liver cells from damage.
Dandelion Root – is often used to support liver detoxification and promote bile production, which helps in the digestion and elimination of toxins.
Turmeric Curcumin, the active compound in turmeric, has anti-inflammatory and antioxidant effects that can help reduce liver inflammation and support overall liver function.
Artichoke Artichoke has been used to promote bile production and support the liver in detoxifying the body.
Burdock Root -This herb is known for its detoxifying effects and is often used to help cleanse the liver by promoting bile flow and reducing toxin build-up.
3. Introduce Magnesium
It is often referred to as the “anti-stress” mineral, and for good reason. Low magnesium levels are associated with an increased risk of migraines, and studies suggest that increasing magnesium intake may help reduce both the frequency and intensity of headaches. Foods rich in magnesium include:
- Spinach
- Swiss chard
- Pumpkin seeds
- Almonds
- Avocados
Incorporating these foods into your daily meals can be an easy way to help manage migraines.
4. My favourite herb of all time is Ginger, and this has long been known for its anti-inflammatory and anti-nausea properties. It may be particularly useful for those whose migraines come with nausea or upset stomachs. Studies suggest that ginger can reduce migraine severity and frequency. You can consume ginger as:
- Fresh ginger root in smoothies or teas
- Ginger supplements
- Ginger candies or chews
5. Never underestimate the power of Omega-3s, found in foods like fatty fish and seeds as they are known to reduce inflammation. Migraines are often linked to inflammation in the brain, and these healthy fats can help calm that inflammation. Foods rich in omega-3s include:
- Salmon
- Mackerel
- Chia seeds
- Flaxseeds
- Walnuts
Try to include these in your diet regularly to help support brain health and potentially reduce migraine triggers.
6. Dehydration is one of the most common migraine triggers. Eating water-rich foods can help keep you hydrated throughout the day.
Some of the best hydrating foods include:
- Cucumbers
- Watermelon
- Cantaloupe
- Celery
- Oranges
Pairing these hydrating foods with drinking plenty of water can help you avoid dehydration headaches.
7. B Vitamins – particularly B2 (riboflavin), B6, and B12, are essential for energy production and brain health. Some studies have suggested that riboflavin supplementation can reduce the frequency of migraines. You can get your B vitamins from foods like:
- Eggs
- Lean meats
- Legumes
- Whole grains
- Leafy greens
Including these foods in your meals may help support migraine prevention.
8. Turmeric – contains curcumin, a compound with powerful anti-inflammatory properties. Curcumin has been shown to reduce inflammation, which is often a key factor in migraines. Consider adding turmeric to your diet by:
- Sprinkling it on your meals
- Drinking turmeric lattes (golden milk)
- Using it in soups and curries
9. Fruits (Especially Those High in Vitamin C)
Fruits, particularly those high in vitamin C, can offer a migraine-fighting boost. Vitamin C helps with stress management and strengthens your immune system, which can make your body less susceptible to migraine triggers. Some of the best fruits for this include:
- Strawberries
- Kiwis
- Pineapple
- Papaya
10. Caffeine (In Moderation)
For some migraine sufferers, caffeine can provide relief by constricting blood vessels and reducing the severity of headaches. However, caffeine consumption should be moderate, as too much can lead to withdrawal headaches or trigger migraines in sensitive individuals. A cup of coffee or tea may be just the thing to ease a migraine, but it’s important to find what works best for your body.
Tips for Managing Migraines Naturally:
- Maintain a regular eating schedule to avoid blood sugar dips, which can trigger migraines.
- Watch for trigger foods such as chocolate, cheese, alcohol, and processed meats.
- Incorporate these foods gradually to ensure your body responds well.
- Stay hydrated: Aim for at least 8 cups of water daily.
If you need any help managing your health concerns or you’d like a full health scan with me to discover if you have deficiencies, blood disorders, kidney, liver, heart or other organ malfunction, how your hormones are functioning so that you can get to the root cause of your health challenges then don’t hesitate to contact me.
In the meantime if you have any health questions or wish to get a full body scan please don’t hesitate to get in touch!
Have a fun and healthy week.
Many Thanks
