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Dietary Modifications for Headache Prevention and Management

Evidence-based nutrition guidelines for migraine and headache control

Neurology

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Last updated: Mar 24, 2025

Common Dietary Triggers

Foods to Monitor

  • Aged cheeses (high tyramine content)
  • Processed meats containing nitrates
  • MSG-containing foods
  • Artificial sweeteners (especially aspartame)
  • Chocolate
  • Caffeine-rich beverages

Recommended Dietary Practices

Regular Meal Timing

  • Maintain consistent meal schedules
  • Avoid skipping meals
  • Eat within 1 hour of waking

Hydration Guidelines

  • Consume 8-10 glasses of water daily
  • Monitor urine color (pale yellow indicates good hydration)
  • Increase intake during exercise or hot weather

Anti-Inflammatory Foods

  • Omega-3 rich fish (salmon, mackerel)
  • Fresh fruits and vegetables
  • Whole grains
  • Nuts and seeds

Dietary Supplements

Evidence-Based Options

  • Magnesium (400-600mg daily)
  • Riboflavin (B2, 400mg daily)
  • CoQ10 (100mg 3x daily)

Implementation Strategy

Food Diary

  1. Record all foods consumed
  2. Note timing of headaches
  3. Track potential correlations
  4. Identify personal triggers

Elimination Protocol

  1. Remove suspected triggers
  2. Reintroduce one at a time
  3. Document responses
  4. Consult healthcare provider with findings

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