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Common Food Triggers

Certain types of food additives and preservatives, as well as some naturally occurring food chemicals are known to be active "triggers" in the causation of headaches and migraines. This is generally due to their vaso-active properties, which means their ability to affect our bodies blood vessels, particularly those supplying the head and brain. It should also be noted, that most of these foods are triggers only to those who are susceptible, and often most will not be a problem to the migraine sufferer, only a select group(s).In any case it always best to seek professional advice to find out whether there are other causes, apart from just food triggers alone. Some of these chemicals along with the food sources are listed below;

MSG (monosodium glutamate)

MSG is a flavour enhancer most commonly found in frozen foods, potato chips, sauces in jars and cans, canned and dried soups, cured meats, salad dressings and mayonnaise. MSG is often labelled under other names such as Flavour 621,HVP,HPP.

NITRITES

Nitrites are preservatives commonly used on meats such as salami, bacon, ham, sausages and hot dogs, as well as some chocolates and aged cheeses.

AMINES (Including TYRAMINE)

Fruits

Avocado, Banana, Grapefruit, Lemon, Pineapple, Plums, Raspberry.

Vegetables

Spinach, Sauerkraut, Eggplant, Mushroom, Tomato (skin)., Potato skins,

Fish

Herring, Caviar, Shellfish, Small whole fish (e.g. sardines), Canned Tuna, Fish Marinades

Meats

Beef liver, Chicken Liver, Chicken skin, pork

Drinks

All alcoholic beverages including Beer, Claret, Port, Sherry, Red and White wines.

- Commercial citrus juices, cordials and essences

- Tea, peppermint tea.

Sweets

Dark chocolate, Milk and White chocolate, honey, licorice, peppermints.

Bread

Rye, Pumpernickel

Dairy products

Buttermilk, Sour cream, whey, Yoghurt

-Cheeses-Cream, cottage, processed, Brie, Camembert, cheddar, cracker barrel, Edam, Jaalsberg, Swiss, Parmaesan, Mozarella ,Gouda

Herbs and spices

Aniseed, Canella, Cayenne, Cumin, Curry , Dill, Five spice, Garam masala, Mace, Mint, Mixed herbs, Mustard, Oregano, Paprika, Rosemary, Sage, Tarragon, Turmeric,

Other

Soya sauce, Marmite, vegemite, Walnuts, Vinegar, Yeast extracts, Generally anything pickled, marinated or cured.

ALCOHOL

Liqueur, Rum, Wine, Port, Beer, Champagne.

Dietary Problems may contribute to Headaches and Migraines, so it is important to have them professionally addressed. It is also important to investigate for other potential causes, as many cases of Headaches and Migraines have more than one ingredient.

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Caffeine Addiction

Many people's headaches are related to their consumption of caffeine, most commonly in the form of coffee, tea, soft drinks, chocolate, and medications. Generally the headache is due to a "withdrawal" effect. Caffeine is very similar in structure to another chemical in our body called adenosine. One of adenosine's jobs is to dilate blood vessels in the head. Caffeine blocks this dilation. Your body then has to become more sensitive to adenosine to compensate.

It is believed that headache and migraine sufferers are more sensitive to the effects of caffeine than the average person. Once your headaches / migraines have been properly diagnosed and more serious problems ruled out; you can then determine to what extent caffeine may be involved.

To determine if caffeine dependency is causing your headaches it is best to gradually reduce your intake rather than going 'cold turkey'. Even if you do not completely eliminate caffeine, it is best to limit your intake to a moderate amount, ie one or two cups of coffee per day. If the head-pain remains unchanged or worsens, it is always best to seek further professional advice.

Dietary Problems may contribute to Headaches and Migraines, so it is important to have them professionally addressed. It is also important to investigate for other potential causes, as many cases of Headaches and Migraines have more than one ingredient.

See Treatments Section

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Blood Sugar Levels

HYPO vs HYPER-GLYCAEMIA

There is some evidence that suggests our blood sugar levels play a role in the causation of headaches and migraines. Blood sugar levels fluctuate according to intake of food and medications, and are regulated by a number of hormones, mainly Insulin and Adrenalin.

Our bodies system for regulating sugar levels has developed over thousands of years with the consumption of natural sugars. Some researchers believe that our bodies are unable to adequately cope with our increasing consumption of refined sugars. When a natural sugar such as that found in sugar cane is refined, the fibre and nutrients (which aid correct absorption, storage and metabolism of the sugar component) are stripped away.

Ultimately, all sugars, natural or refined, end up as glucose in our blood stream, however it is the speed with which they get there that is important. The result of consuming refined sugar is a rapid rise in blood sugar levels (hyper-glycaemia) which our body overreacts to, by producing large amounts of insulin. This release of Insulin then causes a rapid drop in the blood sugar level, which may then lead to a constriction of blood vessels in the brain, which corresponds to the aura stage of the migraine. Therefore the blood sugar goes from being abnormally high to abnormally low in a very short time.

When the blood sugar levels are too low (hypo-glycaemia), the brain does not receive enough glucose to function properly. The body then responds by increasing the quantity of blood flow to the brain as well as releasing hormones, which in turn release stored glucose into the blood stream. This results in increased blood pressure, and a change in the blood vessels of the brain. It is this change in blood vessel diameter and blood flow dynamics that is believed to cause the headache pain.

To prevent these scenario's occurring, it is important to:

1. Limit the consumption of foods containing large amounts of refined sugars.
2. Limit caffeine intake as this can affect blood sugar levels.
3. Avoid skipping meals as this results in blood sugar levels dropping too low.

Blood sugar level problems may be one of a number of potential triggers for any one migraine or headache sufferers' problems, and it is important to investigate thoroughly any / all potential triggers; and address them simultaneously.

Problems with blood sugar level regulation (ie: diabetes) as well as other dietary problems may further complicate the picture and need to be addressed by the appropriate specialist(s).

Blood Sugar Level Problems may contribute to Headaches and Migraines, so it is important to have them professionally addressed. It is also important to investigate for other potential causes, as many cases of Headaches and Migraines have more than one ingredient.

See Treatments Section

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