Often more debilitating than a regular headache, migraine can be crippling and have a significant impact on a person’s quality of life if not managed correctly. In the June issue of Retail Pharmacy Assistants e-magazine we looked at what causes migraine, with a focus on diet and gut health and their role in migraine management. 
Migraine is a neurological condition that may or may not be accompanied by intense head pain, says Kelli Yates, Registered Dietitian and owner of Kelli Yates Nutrition.
“People with migraine have episodes or attacks where they experience symptoms that can range from throbbing or pounding head pain to loss of motor function, dizziness, nausea and/or vomiting, visual disturbances and more,” she says.
Some people, she adds, may experience symptoms in between episodes. These may include “milder headaches, trouble concentrating, depressed mood, sensitivity to light, sound or smell, and intense fatigue”.
“Because of its wide range of severe symptoms, migraine is the seventh most disabling condition worldwide,” continues Ms Yates.
While migraine may be linked to a hereditary condition that runs in families, it’s possible for those with “no family history whatsoever” to be diagnosed with the condition, she says.
“Eighty-five per cent of migraine cases occur in women, and episodes often occur during adolescence,” says Ms Yates. “Onset of migraine may also occur after a traumatic brain injury such as a concussion.”
Migraine triggers
While Ms Yates says that “dietary triggers for migraine aren’t universal – not everyone with migraine has them”, she adds that “there are some foods thought to be more likely to contribute to the onset of a migraine episode”.
These include:
- Foods containing tyramine (smoked/preserved meats, aged cheeses, fermented foods, and others);
- Foods containing histamine (smoked/preserved meats, fermented foods, vinegars, tomatoes, and others);
- Sulphites (found in dried fruits, wine);
- Nitrates (found in processed/persevered meats);
- MSG;
- Alcohol;
- Caffeine;
- Artificial sweeteners.
Ms Yates says diet has a powerful role in migraine management.
“Playing with diet and finding a way of eating that works for the individual is an excellent non-medical approach that can help medications work better and even reduce (or eliminate) the need for them over time,” she says.
Diet and gut health to help manage migraine
“Laying a solid nutrition foundation is a good place to start and is often overlooked,” says Ms Yates, speaking about the importance of healthy eating when trying to manage migraine.
“It’s important to eat regularly to support steady blood sugar [levels] – every three to four hours is good for most people – have protein with each meal, stay hydrated throughout the day with water and electrolytes, keep caffeine and alcohol to a minimum, and eat a variety of fruits and vegetables.”
However, for anyone who already eats well and has basic nutrition and healthy eating principles down pat, Ms Yates advocates trialling a “migraine trigger elimination diet”, which is a “common next step”.
“These involve removing all common migraine trigger foods for a period of time and then adding them back in individually,” she says.
The elimination diet “allows the patient to determine which foods (if any) contribute to their migraine symptoms”, continues Ms Yates, adding that the diet is best trialled under the supervision of a healthcare professional, such as a dietitian.
With gut health increasingly being recognised as important to other areas of health, it makes sense that gut health has implications when it comes to migraine management.
“It may seem strange to talk about gut health in reference to migraine, but the link between the gut and the brain has shown to be a promising area of research and treatment for people with migraine,” says Ms Yates.
“Supporting a healthy gut and microbiome has the potential to help people with migraine reduce their sensitivity to triggers, prevent the progression from episodic to chronic, lower inflammation, support healthy neurotransmitter and hormone levels, and more.”
She adds that if someone is interested in improving gut health, “an easy place to start is to increase intake of fibre-rich plant foods and incorporate fermented foods, as tolerated, on a regular basis”.
For more and to read the feature in full as it appears in the June issue of Pharmacy Assistants e-magazine, visit: rpassistants.com.au/magazines/retail-pharmacy-assistants-june-2021/
