Nice Articles

Headaches can be caused by many things, including illness, stress and lack of sleep. They may also be triggered by several common foods, and simply changing your diet could be the most effective treatment. Once you and your doctor have ruled out other potentially more serious causes for your headaches, take a look at what you eat every day and see if eliminating common trigger foods eliminates your headaches.

Here is how the Headache Prevention Diet can help: 

• Dietary modifications that exclude common food triggers may help you pinpoint just what is causing your headaches. Although the list of potential food triggers is long (see the Dos and Don'ts section for a comprehensive list), the most common are chocolate, red wine, caffeine, MSG, Aspartame, cured meats, aged cheese, nuts, nitrate, sulfites, alcohol and ice cream. This diet excludes all common headache triggers, yet is still nutritionally balanced. Try following it for several weeks to see if it doesn't help reduce the number and severity of your headaches.
• Recent studies show that omega-three fatty acids, the kind found in fish oil, may help prevent migraines. This diet includes plenty of fish options that may reduce the frequency of your headaches.
• Caffeine, found in coffee, tea and colas, as well as more "hidden" sources like chocolate and some medications including Anacin, Excedrin and Actifed, can exacerbate headaches. This meal plan excludes foods that are high in caffeine and suggests alternatives (like herb tea and juices).

Start eating the breakfasts, lunches, dinners and snacks that will help prevent head pain!

BREAKFAST

Option one :

• Non-citrus juice such as apple, pear or peach
• Whole grain, calcium fortified cereal topped with skim milk or soy milk and fresh berries
• Herb tea

Option two :

• Scrambled eggs (purchase those high in omega-three fatty acids) or add in some fresh cooked salmon or canned salmon and fresh herbs such as basil or cilantro
• Fresh Blueberry Muffin or toasted whole grain bread
• Herb tea
• Melon

Option three :

• French toast recipe such as Seattle Apple French Toast (using skim milk)
• 100% juice
• Herb tea

LUNCH

Option one :

• Vegetable cottage cheese (low fat) in whole-wheat pita with lettuce or sprouts
• Fresh fruit
• Herb tea

Option two :

• Homemade soup that doesn't contain prohibited foods, such as Asparagus and Sesame Chicken Soup (substituting cider vinegar for the rice wine vinegar)
• Crusty roll
• Calcium fortified juice
• Salad

Option three :

• Tuna salad sandwich on whole grain bread with lettuce
• Baby carrots
• Strawberry Sports Shake
• Oatmeal Cookies

DINNER

Option one :

• Pasta stir-fry, such as Linguini Honey-Sauced Prawns
• Steamed broccoli
• Garlic bread sticks
• Fresh fruit salad

Option two :

• Broiled fish, such as salmon or tuna
• Baked potatoes
• Sautéed zucchini
• Rhubarb Crisp

Option three :

• Gingered meat and Peaches (made without the lemon juice or peel)
• Mashed potatoes
• Mixed green salad
• Cinnamon-Scented Raspberry Rice Pudding

SNACKS

• 1/2 cup cottage cheese topped with canned peaches and sprinkling of cinnamon
• 1/2 whole-wheat bagel with light cream cheese
• Hard-boiled egg and whole-wheat crackers
• Small bowl of high fiber cereal topped with skim milk or low-fat soy milk
• Soft and Chewy Molasses Cookie

Healthy Dos and Don'ts Do

• Take ginger at the first sign of a headache (1/3 teaspoon or 500 mg). According to the National Headache Foundation, ginger has a small amount of antihistamine and is an anti-inflammatory
• Get plenty of sleep. Although the reasons are not well understood, studies show that sleep deprivation can cause headaches
• Take a multivitamin supplement that includes the B vitamins and antioxidants. Deficiencies of these vitamins are a possible cause of migraines
• Read all labels very carefully to avoid trigger foods
• Avoid stress, which is considered a key headache trigger

Don't :

• Go long periods without eating or forget to drink enough fluids. Low blood sugar or dehydration may be other dietary causes of headaches
• Consume artificial flavorings and preservatives, especially MSG, sulfites and nitrites. Most wines, many dried fruits and preserved fruits contain sulfites. Many canned foods contain the flavor enhancer MSG, particularly Chinese foods. Don't eat processed foods, and focus only on all natural, fresh foods. Also avoid cured meats including bacon, bologna, corned beef, ham, salami, sausage, hot dogs and smoked fish due to the nitrate content
• Eat foods containing artificial sweeteners, especially Aspartame, found in diet beverages, candy or gum. Be skeptical of foods labeled "diet" or "light"
• Eat legumes and broad beans, and pods of broad beans, including lima, navy, pinto, garbanzo, pole, fava, string and navy beans, lentils, snow peas and pea pods
• Consume hot, fresh, yeast-containing breads, including coffee cakes or doughnuts (okay if allowed to cool and okay toasted)
• Eat certain dairy products, including ripened cheeses (e.g., cheddar, brie, camembert, gruyere), whole milk, sour cream and yogurt
• Eat nuts, including peanuts, and seeds such as pumpkin or sunflower
• Eat fermented, pickled or marinated foods -- no pickles, olives, sauerkraut, chili peppers.
• Eat particular fruits — papayas, passion fruit, figs, dates, raisins, citrus fruits. Limit bananas to one a day. Limit tomatoes to 1/2 cup per day
• Use vinegars, except white and cider vinegar. Also avoid most mustard, mayonnaises and ketchups
• Eat food containing Brewer's yeast, large amounts of onion, chocolate and alcohol or red wine

---

Add this page to your favorite Social Bookmarking websites