Headaches and Migraines

Headaches are a common nervous system disorder that most have experienced at one time or another. However, for an unlucky few, the headache can worsen and develop into a migraine. Migraine symptoms can begin as early as four days before a headache. Irritability and frequent yawning may signal a migraine attack starting soon. Most migraines begin with a dull steady ache that leads to throbbing and pulsating pain in the forehead and on the sides of the head. In some cases, the pain can linger for up to 72 hours. The length and severity of a migraine varies from person to person.

According to Elaine Montemayor-Gonzalez, Texas A&M AgriLife Program Specialist, “symptoms such as sensitivities to light, smell, and sound are triggers of migraines, but believe it or not, many migraine symptoms are triggered by food or an individual’s diet”. If you experience migraines, you may want to review your diet to see if you consume any commonly known triggers.
Possible Migraine Food Triggers -

• Alcohol (especially red wine)

• Chocolate

• Citrus Fruit (natural acid)

• Aspartame Sweetener

• Cheese and Yogurt

• Caffeine (Coffee)

• Tyramine containing foods (such as beans)

• Monosodium glutamate (MSG) (found in soups and sauces)

• Sulfites (such as in processed meats, like bacon, ham, sausage)

Montemayor-Gonzalez suggests making some changes to your diet to minimize the chance of a migraine. Try keeping a food journal of all meals and snacks throughout the day. Slowly limit foods that may trigger a migraine to help determine the cause of an attack. Always make sure to stay hydrated and avoid skipping meals.

According to the American Migraine Foundation (2023), alcohol and chocolate are the two most reported food triggers by headache and migraine sufferers. If you suspect a food might be the cause of your discomfort, limit intake of the suspected food for four weeks while you closely monitor your symptoms. Limit one food item at a time, if you limit more than one item, you may not be able to identify which food is your actual trigger. As mentioned earlier, keep a food journal to help you keep track of your symptoms. Make sure to note what you ate, when you ate it, and how much you ate. Next, write down any symptoms you experience, including the frequency, severity, and your response (pain medication, sleep, etc.) to the pain. Talk to a medical professional before starting any restrictive diets.

If you have made some of the suggested changes and have continued to suffer with migraines, contact your medical professional for a migraine relief plan.

If you have questions or concerns, please contact me, (903) 473-4580 or email Sarah.Latham@ag.tamu.edu. To view upcoming events or additional information please visit https://rains.agrilife.org/ or follow Rains County AgriLife on Facebook.