Headache reliever foods, there are 9 that are effective

Headaches can come on suddenly, are intense or come on gradually. The pain can last for a while, several days, even months. Well, in addition to taking headache relievers, you can also regularly eat healthy foods that are considered to be effective as pain relievers. So, what foods can be consumed to help relieve headaches?

Powerful headache relieving foods

Quoted from the Cleveland Clinic, consuming foods that contain MSG, nitrates, tyramines, and excessive drinks such as alcohol and caffeine can cause headaches. However, a number of other foods are just the opposite.

Here are some foods that are said to be relievers for headache people:

1. Fish high in omega-3

Fish that are high in omega-3s are known to be headache relievers, by reducing the incidence of attacks and relieving migraine symptoms.

A study in migraine patients showed that omega-3 fatty acids can reduce the frequency of headaches, and speed up the duration of headaches by 74 percent. This happens because omega-3 fatty acids, especially EPA, have anti-inflammatory properties, one of which is by inhibiting the production of prostaglandins, which are hormones that trigger headaches, pain and inflammation.

Salmon, mackerel, trout, and herring are some examples of fish with high omega-3 concentrations. To get the benefits as a headache reliever, you can eat these fish twice a week as much as 8 ounces or about 230 grams. If not, you can try taking fish oil supplements.

2. Baked potatoes

One of the triggers for headaches is dehydration or the body lacks fluids and electrolytes. Therefore, replacing lost fluids and electrolytes can be a way to relieve headaches.

In addition to drinking lots of water, replacing the lost fluids and electrolytes by consuming potatoes along with their skins. These foods are known to contain potassium which can help maintain water and electrolyte balance in the body, so it can be a headache reliever.

You can enjoy these benefits by eating baked potatoes and their skins. In this condition, the potassium content is considered to be the highest, which is about 925 mg in one medium-sized baked potato and its skin. In addition, this food also contains magnesium which is also needed by headache sufferers.

3. Almonds

Apart from potatoes, almonds are another example of a headache relieving food that is high in magnesium. As mentioned earlier, magnesium is needed for headache sufferers, especially migraines.

The reason is, people who experience migraines tend to have lower magnesium levels than those who don't. Low magnesium levels in the bloodstream can cause inflammation, which can lead to migraine headaches.

On the other hand, the magnesium in almonds is believed to fight headaches by relieving the nerves and muscles that affect them. In addition, these foods are also said to contain salicin, which is an anti-inflammatory component found in aspirin as a reliever for headaches.

4. Whole grain bread

Low blood sugar levels are one of the triggers for sudden headaches. This is due to the lack of glucose content which also triggers dehydration and decreased energy. As a result, the supply of nutrients and oxygen that is circulated to the brain is reduced.

For a quick way to increase blood sugar levels, eat whole wheat bread. Carbohydrates in whole grains are not easily digested by the body, so they can maintain stable blood sugar levels longer than plain white bread.

A study conducted in Rome also showed that increasing consumption of whole wheat bread and whole wheat pasta, as well as reducing consumption of white bread, can reduce migraine attacks and the use of relieving drugs in a month. In addition, whole grains also contain magnesium which is good for headache sufferers.

5. Mushrooms

If you have frequent headaches, especially migraines, that recur, you can add mushrooms to your diet. Mushrooms contain vitamin B2 (riboflavin) which is known to relieve migraine symptoms.

Researchers do not know exactly how vitamin B2 in food can be a headache reliever. However, some people who are deficient in vitamin B2 have been shown to be more prone to migraines.

In addition, riboflavin is also important for the growth, development and function of cells in the body. It also helps convert the food you eat into the energy you need, so you don't get weak or tired easily. Fatigue is a common complaint of migraine headache sufferers.

6. Spinach

Vegetables are important foods for everyone's health, including those with headaches. As for various types of vegetables, spinach is one food that can be a headache reliever.

Spinach is known to contain B vitamins, magnesium and other important micronutrients which are believed to relieve migraines or serious headaches.

Reporting from One Green Planet, these vitamins and minerals can prevent and reduce the frequency of migraines because of their positive effect on the two main causes of migraines, namely impaired mitochondrial function (breakdown of nutrients to produce energy) and high levels of homocysteine.

7. Whole Grains

You can eat foods from processed grains as headache relievers, such as sesame seeds and flax seeds. These grains are high in magnesium and a number of vitamins that can relieve migraines or recurring headaches.

For example, sesame seeds contain magnesium and vitamin E which can have a positive impact on hormone levels and homocysteine ​​which are at the root of most migraine cases in women, such as menstrual-related headaches.

Flaxseeds are rich in magnesium, B vitamins, and vitamin E, all of which are essential nutrients for headache sufferers. Apart from that, flaxseeds also contain a balanced amount of omega-3 and omega-6, which can reduce the frequency and severity of migraines.

8. Sweet potatoes

Eating root foods, such as sweet potatoes, can also be an option to relieve headaches. These foods contain high amounts of vitamin B6 as well as B complex vitamins which play a role in the metabolism of the human body and have a positive impact on migraine symptoms.

Sweet potatoes are also a great source of vitamins A and C, potassium, and fiber which are essential for optimal cognitive health and function. No less important, these foods also contain magnesium which has been shown to play a role in calming the brain, helping the body relax, and reducing depression, mood disorders, and headaches.

9. Chocolate

The effect of chocolate on headaches is indeed a controversial topic. Some studies say, cocoa (the main ingredient in chocolate), can trigger headaches. However, in other, more recent studies, chocolate can actually be a reliever and preventive food for headaches rather than a cause.

Paul Durham, a researcher from Missouri State University said his research supports the fact that eating foods fortified with cocoa can increase the protein that prevents nerve cells from releasing inflammatory molecules, which are thought to play a role in causing migraines.

Furthermore, it was stated, consuming foods containing 10% cocoa also increased the levels of anti-inflammatory compounds in the brain and suppressed the level of the pro-inflammatory process. However, the chocolate that is consumed is not chocolate candy bars that contain low cocoa. The reason is, these foods contain tyramine which is more likely to cause headaches than reduce it.

In addition to the intake above, you can also choose other types of food to help relieve headaches, such as bananas, watermelon, or some other headache reliever fruit. If eating these foods is not enough to get rid of headaches, don't hesitate to consult a doctor or try natural headache remedies that can be practiced at home.