Migraine is a debilitating neurological disorder linked to genetic factors, underlying medical conditions, and lifestyle choices, including diet. Certain dietary approaches, such as the keto and DASH diets, have been shown to help prevent and manage migraine attacks.

The keto diet

The keto diet stimulates the production of ketones, which the body uses for energy when glucose is unavailable. This process aids in fat burning and inflammation reduction. The diet is characterized by a significant reduction in carbohydrates, high intake of healthy fats, and moderate protein, prioritizing foods like fatty fish, eggs, olive oil, nuts, and low-starch vegetables.

The H3-L6 diet

This diet focuses on increasing omega-3 fatty acids, abundant in salmon, mackerel, flaxseeds, and walnuts, while limiting omega-6 fatty acids, found in sunflower, soybean, sesame, and corn oils. The goal is to balance the body's fatty acid ratio, thereby reducing the frequency and severity of migraine attacks.

The H3-L6 diet prioritizes nuts. *Photo: Bao Bao*

The DASH diet

The dietary approaches to stop hypertension (DASH) diet aims to control and prevent high blood pressure. It features restricted sodium intake, increased consumption of green vegetables, fruits, whole grains, nuts, and low-fat or fat-free dairy products. This diet may help reduce headaches by managing blood pressure, ensuring adequate hydration, and providing essential nutrients like potassium, magnesium, calcium, and fiber.

The healthy eating plate (HEP) diet

HEP encourages the consumption of anti-inflammatory foods such as fish, nuts, vegetables, and antioxidant-rich fruits. Those following HEP should limit red meat and high-fat dairy products.

Increasing magnesium intake

Magnesium deficiency is linked to an increased frequency of migraine attacks. Incorporating magnesium-rich foods like cruciferous vegetables, almonds, and walnuts supports brain function and reduces headaches. Adults can supplement about 600 mg of magnesium daily from food sources.

Beyond dietary adjustments, patients should drink about two liters of water daily to prevent dehydration, a factor that can worsen headaches. Eating regular meals also maintains stable blood sugar, as low blood sugar can cause headaches.

Lifestyle changes can also help manage migraines, including: resting in a dark, quiet room, applying a cold compress to the neck during pain, and maintaining a regular sleep schedule. Patients should avoid intense sun, high temperatures, and dehydration. Stress reduction techniques such as walking, meditation, listening to music, or exercising for about 30 minutes daily can also be beneficial.

By Anh Chi (Source: Very Well Health)