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Migraine and its Nutritional management.....

Updated: May 19, 2023

Migraine is a headache disorder characterised by attacks of head pain, which typically occurs on one side of the head and is accompanied by a variety of neurological symptoms including nausea and sensitivity to light and/or sound but the good news is we can manage the symptoms through the right foods and lifestyle.

1. Nerve cells depend on fluid intake to function, and lack of fluid in muscles, nerves, and blood vessels in the brain causes pain. Include 3 litres of fluids in the form of water, lemon water, coconut water, and soups. Avoid juices.

2. Blood sugar imbalance – As per research those with insulin resistance experienced more headaches. Having a balanced meal with complex carbs (millets, oats, brown rice, veggies, fruits), protein (lentils, beans, nuts, seeds, dairy), good fats( nuts, seeds, olive oil, coconut) will help maintain blood sugar balance.

3. Gut bacteria- Both gut and brain are directly connected so it is important to keep gut healthy. Include more fibre rich foods, Omega 3 rich foods from nuts, seeds, avocado.

4. Food additives and caffeine- MSG, Tyramine rich foods from cheese, fermented foods can trigger migraine. Avoid tea, coffee, cola and refined sugar.

5. Have a sleep routine and manage stress through pranayama, meditation.

Recipe to try

Boiled kidney beans- 60gms

Boiled chick peas- 50gms

Mango-half chopped

Cucumber-half chopped

Tomato-half chopped



Lemon juice-juice of one lemon

Rock salt -as per taste.

Method- Mix all ingredients except dressing in a salad bowl. Then make dressing of lemon juice, rock salt. Then add to the salad. Mix well and enjoy! #migraine #nutritionalmanagement #nutritiontips #sleephygiene #stressmanagement #guthealth #bloodsugarbalance #fluidintake #caffeine #recipe #migrainerelieverecipe

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