Migraines and headaches are two different conditions with different symptoms. Migraines are a neurological disease that can cause severe throbbing pain or a pulsing sensation, usually on one side of the head, and are often accompanied by nausea, vomiting, and extreme sensitivity to light and sound. Headaches, on the other hand, can be caused by a variety of factors and can have different symptoms, but the most common symptom is pain, which can be mild, moderate, or severe, and can affect different parts of the head.
Pain is a “call for help” : your body is telling you that something is “wrong”.
Taking medicine is like sticking a rag in the mouth of someone who is in pain : it is effective in preventing him from crying, but it does not solve the underlying problem.
In addition, you expose yourself to their side effects : paracetamol risks damaging your liver, and aspirin makes holes in your stomach, for example.
Recent research has even shown that several classes of “pain killer” drugs end up…causing headaches !
The study was carried out on 139 patients who had been using painkillers every day for 6 years or more… and all they had to do was stop them for their headaches to be stopped or reduced dramatically !
As for the powerful “triptans” against migraine, they can be very effective in relieving you in the moment, but they have a terrible flaw.
If you start taking them regularly, they are very likely to cause you repeated migraines !
This is called “rebound headaches”. According to Dr. Josh Turknett, neurologist and leading migraine expert :
Continued use of migraine medication creates a vicious circle where the medication temporarily relieves the headache while contributing to the recurrence of migraine once its effect stops. This cycle can be endless. I have known patients who have had headaches every day for years because of this. The only way to break this vicious circle is to stop taking the drug in question, a solution that might seem paradoxical and cruel
The real long-term solution is therefore to find what is wrong… and as often, this goes first and foremost through food.
I have therefore listed for you all the possible nutritional "triggers" of migraines or headaches... and there are many !
Possible cause number 1 : Magnesium deficiency
Lack of magnesium is one of the most common causes of headaches and migraines and taking magnesium is one of the easiest ways to avoid them !
Several double-blind, placebo-controlled studies have shown magnesium to be very effective not only in keeping migraines at bay but also in reducing pain during migraines.
If you are prone to headaches or migraines, then take 600 milligrams of magnesium every day for 3 or 4 months (it takes a little time to work).
Choose the best absorbed forms (citrate, bisglycinate, glycerophosphate) rather than those that force you to rush to the toilet (oxide, hydroxide, sulfate, etc.).
Also note that magnesium chases away anxiety and improves the quality of your sleep – a good thing when we consider that stress and insomnia are two well-known headache “triggers”!
Possible cause number 2: salt
We know that too much salt is very bad for your health : it can increase your blood pressure, damage your kidneys or aggravate an autoimmune disease.
But did you know that too much salt can also cause headaches ?
This was proven in a recent study of participants who followed a low-salt (4 grams per day) or moderately high-salt (8 grams per day) diet.
Result : those who followed the diet containing more salt had 30% more headaches, regardless of the effects of salt on their blood pressure (I mention this because too much blood pressure can also cause headaches ! ).
So be careful with foods that are very high in salt : bread, cheese, soy sauce… and of course avoid prepared meals, which are always ultra-salty.
Possible cause number 3: sugar
Those who suffer from migraine know it well : they have a high risk of suffering from a migraine attack when they “skip a meal”.
But it is not “fasting” that is in question ! It is the sudden drop in blood sugar that is the real problem.
And do you know what causes a sharp drop in blood sugar ? Eating foods that are too sweet, with a “high glycemic index” !
It may seem paradoxical, but it makes perfect sense : “fast” sugar foods suddenly increase your blood sugar, which forces your pancreas to react just as suddenly to lower it… and you quickly find yourself in hypoglycemia !
Do you see the vicious circle ? The drop in blood sugar suddenly makes you hungry… and can cause a migraine. To "compensate", the migraine sufferer eat a very sweet food... and only makes the situation worse !
If you are prone to migraines, even fruits eaten on an empty stomach can cause a bad reaction, especially if they are quite sweet like bananas or grapes.
And of course I'm not talking here about the "bad foods" with a high glycemic index that should be avoided anyway, even if you never have a headache : bread (white or wholemeal), potatoes, rice white, pasta, etc.
Against recalcitrant migraines, it is sometimes necessary to completely stop starchy foods and the sweetest fruits for a few weeks... but what a relief at the end !
Possible cause number 4 : milk (and calcium!)
There is no doubt that lactose intolerance can cause serious headaches.
Researchers at Cardiff University recently provided masterful proof of this : they asked lactose intolerant patients to ingest 50 grams of lactose (that's cruel, I know)… and 86% of them had a headache !
And remember that lactose intolerance concerns more than 40% of people, it's not nothing !
The good news, if you are in this case, is that you will only have to completely cut out dairy products to feel much better !
But be careful : even if you digest lactose well, be careful with milk.
Because another little-known cause of headaches is… excess calcium !
It's long been known that too much calcium can stiffen your arteries and trigger heart attacks.
But it can also cause headaches ! The best evidence is that many headache medications work by blocking calcium from entering cells !
So definitely forget the famous “three dairy products a day” and reduce your milk consumption as much as possible, you will do the greatest good for your skull and your heart.
Possible cause number 5 : gluten
Those who cannot tolerate gluten generally suffer from major digestive problems.
But sometimes, gluten only causes… violent headaches !
If you suffer from recurrent migraines, it is therefore definitely worth trying to go gluten-free for several weeks.
I know it is not easy to say goodbye to breads, pastas and cakes made from wheat, spelled, barley or rye flour (all these cereals contain gluten).
But to give you courage, tell yourself that you will do immense good to your health !
Either way, whether or not you're "sensitive" to gluten, it's a protein best avoided.
A very recent study has shown that gluten dangerously weakens the wall of your intestine... which can lead to bacteria and protein fragments that have nothing to do there passing into your blood... which panics your immune system. …and can trigger painful or inflammatory symptoms anywhere in your body !
This is why it is sometimes enough to stop gluten to cure your eczema, chronic fatigue, depression… and headaches !
Possible cause number 6 : Chinese restaurants (and Diet Coke)
It is not the Chinese diet that is in question… but the added glutamate that it often contains.
The problem with monosodium glutamate (MSG) is that it takes the place of some valuable neurotransmitters in your brain and damages your neurons.
In those who are sensitive to it, MSG can cause many symptoms (nausea, hot flashes, etc.) in addition to headaches. Doctors have even called it the “Chinese restaurant syndrome”!
But beware : MSG is not only found in Chinese restaurants. As it gives "taste" to food, it is very popular with manufacturers who add it to many prepared dishes !
It is found under the codes E621 to E625, so look carefully at the labels, especially in soups and sauces!
Finally, note that Diet Coke should also be avoided if you have headaches… because the aspartame it contains is converted in your body… into glutamate !
Possible cause number 7 : coffee
Coffee is a paradox on its own.
Mind you, many migraine medications contain caffeine. It kind of makes sense because caffeine is effective at countering a migraine the moment it hits you.
But drinking coffee regularly can also be a cause of migraine or headaches!
This is usually the case when caffeine is taken in the second part of the day, rather than in the morning, where it is better tolerated.
And the problem also arises when you stop the coffee.
Possible cause number 8 : certain food triggers
Among the well-known “triggers” of headaches or migraines, there is of course alcohol – it is the famous “hangover” in case of excess.
But it can also be the sulphites contained in your wine, if you are sensitive to it.
Another classic suspect : charcuterie, and especially the nitrites it contains.
Other possible migraine “triggers” include cheeses (which contain a lot of tyramine), chocolate, but also otherwise healthy foods such as citrus fruits, legumes and nuts.
As you cannot eliminate everything at once, I really invite you to do a food intolerance screening test if none of the first 7 solutions mentioned have been enough to get rid of your recurring migraines.
Last tips
One last thing : be sure to check your blood iron and vitamin D levels, as deficiencies can also cause headaches.
And finally, don't forget to exercise !
In a study published in the journal Cephalalgia, sport was shown to be as effective as a drug (topiramate) in preventing migraines… with no side effects, except making you healthier !
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