Migraine & Headache Awareness Month
April Houk, MSCN, RDN, CNHC
WIC DIRECTOR
Delta County Public Health
Shedding Light on the Invisible:
Migraine & Headache Awareness Month
June isn’t just about the start of summer; it’s about making the invisible visible.
June is Migraine and Headache Awareness Month (MHAM). If you’ve ever felt like your head was in a vice or had to retreat to a dark room while the world stayed bright and loud, this month is for you.
Migraines are more than just a headache. It is a complex neurological disease that affects over 1 billion people worldwide. This June, let’s talk about how to manage it, how to support those who have it, and how to find a little humor in the struggle.
Understanding the Migraine Brain and The Connection to Food:
While a migraine diet isn’t one-size-fits-all, certain foods contain chemicals that can trigger the brain’s pain pathways or cause blood vessels to expand and contract rapidly. Below is a breakdown of common food triggers to avoid or monitor to help with migraine prevention:
Category
Foods and Drinks to Avoid
The Why
Aged & Fermented
Aged cheeses (Blue, brie, cheddar), sauerkraut, kimchi, and soy sauce.
These are high in tyramine, a natural byproduct of protein breakdown that is a notorious trigger.
Processed Meats
Hot dogs, deli meats, bacon, and pepperoni.
These often contain nitrates or nitrites, which preserve color but can dilate blood vessels.
Additives
Foods and MSG (monosodium glutamate) or artificial sweeteners like aspartame.
MSG is a common flavor enhancer in fast food and snacks that can overexcite nerve cells.
Alcohol
Red wine, beer, and dark spirits.
Alcohol causes dehydration and contains tannins and histamine, all of which contribute to attacks.
Caffeine
Excessive coffee, tea, or energy drinks.
While a little caffeine can sometimes stop a migraine, caffeine withdrawal or rebound is a major trigger.
Tips for Migraine Prevention:
The 3-Hour Rule: Avoid skipping meals as this causes blood sugar levels to drop.
Watch the Chocolate: For some, chocolate is a trigger due to beta-phenylethylamine; for others, it’s just a craving that happens during the early phase of a migraine.
Stay Hydrated: Aim for consistent water intake throughout the day, as even mild dehydration can spark an attack.
The Elimination Diet: Try removing one category (like aged cheeses) for two weeks while keeping a headache diary to see if your frequency decreases.
Everyone’s triggers are unique! What causes a migraine for one person might be perfectly fine for you. Keeping a food journal alongside your symptom tracker is the most effective way to find your personal “no-go” list.
WICHealth.org, (970) 874-2185
255 W. 6th St.
Delta, CO 81416
970.874.2165
Delta County Public Health | 255 W 6th St. | Delta, CO 81416 US
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