8 foods that relieve headaches without having to rely on painkillers all the time.
Whether it’s a throbbing or a sharp pain, headaches are the worst. They can disrupt your day, making it difficult to work, drive, and do just about anything else you do in life. It’s understandable to reach for a headache pill and pop a quick dab of painkillers. But you may actually have other headache remedies nearby, even in your own kitchen. It turns out, there are certain foods (and drinks ) that can help relieve a headache, depending on what’s causing it.
Different types of headaches
All headaches are painful, but no two headaches are truly alike. There are many possible causes of headaches, and as such, there are many different types. Headaches can be related to overactivity or problems within certain structures of the head (such as primary headaches), or they can be caused by an underlying condition (such as secondary headaches). Headaches can also be acute (temporary) or chronic, meaning they occur 15 or more times a month for at least three months.
The most common type is tension headaches, affecting 2 billion people worldwide. Migraines are also common, affecting 12 percent of people worldwide. In fact, migraines are the second leading cause of disability, according to The Journal of Headache and Pain.
There is also cluster headaches, which are more severe headaches that tend to recur over a period of a few weeks, and they are relatively rare, affecting only about 0.1 percent of the population.
What foods can help relieve headaches?
Identifying foods that help relieve headaches is less complicated, however, there are some options that contain nutrients that play a role in alleviating common underlying factors such as hunger and dehydration. The following foods may help manage headaches:
1. Bananas are packed with hunger-suppressing fiber. Fiber slows digestion, increases satiety, เล่นบาคาร่า UFABET เว็บตรง ค่าคอมสูง, and makes you feel fuller longer. She also notes that fiber “regulates the digestive tract. Which affects the health of the gut-brain axis and may reduce the risk of certain central nervous system disorders, including migraines.”
2. Peppermint tea Not only is it a delicious source of fluid. But it also has a refreshing aroma that can provide some relief. Although this benefit is mostly anecdotal, and the available studies involve the topical application of peppermint oil, menthol, the main compound in peppermint that has analgesic (pain-relieving) properties, if you’re looking for a refreshing drink, adding peppermint tea to your headache relief list might be worth a try.
3. Caffeine constricts blood vessels in the brain. If you regularly consume caffeine and then suddenly stop, your blood vessels may dilate too much. Of course, one of the quickest ways to relieve this symptom is to consume caffeine, but you should do it carefully, especially if you are trying to reduce your intake in the first place. Instead of stopping caffeine abruptly, gradually “cut back on caffeine over a few weeks.”
Opt for drinks with less caffeine than you normally would (a latte with just one shot of espresso, for example, versus two or three, or just a smaller cup of coffee). This will give you the right amount of caffeine without triggering a headache. Staying well hydrated can also help reduce these headaches, so drinking more fluids (from water or something else) will help as you gradually taper off caffeine.
4. Watermelon : About 90 percent water, so eating watermelon can help restore your body’s fluid balance and relieve dehydration, says Casey Kelley, M.D., a board-certified integrative medicine physician. “It also contains electrolytes, such as potassium, which are lost in sweat during dehydration.”
5. Beans and legumes, such as chickpeas and black beans, are excellent choices. These foods are high in fiber and protein, two nutrients that help keep you feeling full for longer. Beans are also rich in magnesium, a mineral that may be helpful in preventing migraines and headaches in the long run or reducing the severity of symptoms.
6. Whole grains , such as quinoa, brown rice, or oats, are a good choice for dealing with hunger headaches caused by low blood sugar levels from skipping meals. This is because whole grains help raise and stabilize blood sugar levels, says Kelley. For starters, they contain complex carbohydrates, which are broken down and release glucose slowly and steadily. “Whole grains are also an excellent source of fiber, which slows the digestion and absorption of carbohydrates, helping to stabilize blood sugar levels,” she adds. However, there are exceptions for those with a gluten intolerance or sensitivity, as some whole grains (such as farro) contain gluten and can trigger a headache-related reaction.
7. Leafy greens, such as spinach, kale, and Swiss chard, are known for their abundance of brain-friendly nutrients, and may also be helpful for headaches. “Leafy greens are an excellent source of magnesium, which has been linked to both preventing and relieving migraines,” says Kelley. She also notes that they’re also rich in riboflavin, a B vitamin that has been shown to reduce the frequency and severity of migraines in some people. “Finally, they’re also rich in antioxidants, such as vitamin C and beta-carotene. Antioxidants help reduce oxidative stress and inflammation, which may contribute to migraines in some people,” she says.
8. Fermented foods (such as kimchi, yogurt, and miso) can be common headache triggers for some people. However, for others, they can be a valuable component in managing headaches. This is all because of their high levels of probiotics, or good bacteria, which benefit the gut-brain connection. This may be related to the anti-inflammatory effects of probiotic-rich foods.