Another headache? Try eating 'this food' instead of medicine.

Chronic persistent migraines have various causes. The main mechanism involves the dilation of blood vessels in the brain, which stimulates surrounding pain nerves, and factors such as stress, weather, and changes in sleep are known to influence this. An improper diet can also have similar effects. We explore foods that can trigger or alleviate headaches.

Food additives such as nitrites in processed meats and artificial sweeteners like aspartame, which are used as artificial sweeteners, can cause headaches by dilating or constricting blood vessels in the brain. Tyramine, which is abundant in coffee, can also constrict blood vessels and raise blood pressure, potentially worsening headaches. Foods high in tyramine include cheese, chocolate, red wine, and butter.

Spinach and kale contain high levels of the carotenoid compound lutein. Lutein is known to be beneficial for the eyes, but it is also effective in alleviating chronic inflammation. This is because lutein inhibits the production and release of cytokines that induce inflammation within immune cells. The more lutein present in the body, the lower the levels of interleukin-6, an inflammatory marker. In fact, a study published in the British Medical Journal (BMJ) case report documented that a man suffering from chronic migraines reduced his migraine frequency to once a month after changing his diet primarily to spinach and kale for two months. Since lutein is easily destroyed by prolonged heating, it is best to lightly blanch the vegetables if cooking is necessary.

Mugwort is effective in reducing migraines that frequently occur in daily life. According to a study published in the Journal of the Korean Headache Society, mugwort is the most effective food for alleviating migraines. The components petasin and isopetasin contained in mugwort dilate blood vessels and inhibit the synthesis of inflammatory substances in the body, thereby relieving headaches. A joint study by the United States and Germany also found that adults who consumed 75 mg of mugwort daily experienced a 48% reduction in migraine symptoms compared to those who did not. Mugwort can be eaten as a seasoned vegetable or brewed as tea.

Fish rich in omega-3, such as mackerel, salmon, and saury, also help alleviate headaches. A study conducted by the National Institute on Aging in the United States with 182 adults who frequently experience migraines found that omega-3-rich fish had a significant effect in reducing headaches. The group that followed a diet rich in omega-3 fish for 16 weeks experienced a 30-40% reduction in daily headache duration and the number of headache days. This is because omega-3 fatty acids have anti-inflammatory and neuroprotective effects.