Many people are affected by vestibular migraines around the world. A vestibular migraine is a kind of migraine associated with vertigo, or a sensation that your environment is moving or spinning. Symptoms of a vestibular migraine include dizziness, vertigo and a feeling of being unsteady. These symptoms may or may not be accompanied by the classic symptoms of a migraine including headache, vomiting, nausea and sensitivity to light. In this article, VKool.com will show you a sample vestibular migraine diet plan. To understand more, keep reading this article.
The Sample Vestibular Migraine Diet Plan You Should Follow
I. Kinds Of Foods You Should Eat
According to studies, omega-3 fatty acids in cold water fish may help to decrease the frequency of migraine attacks for some migraine sufferers. Eating fish can help to raise blood levels of omega-3 fats just as much as fish oil supplements can. In addition, a hearty serving of fresh baked salmon fillet gives you much more protein and other nutrients than some oil capsules or a spoon of fishy oil. Increasing fish intake is a much more tasty way to get those helpful omega-3 fats, as well as other nutrients to help you stay healthy. The best fish sources of omega-3 fats include salmon, herring, halibut, tuna, mackerel, sardines, and cod.
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2. Omega-3 Fatty Acids
Omega-3 fatty acids are a kind of fat that is good for a healthy body. The body uses these types of fats for building strong nerve cells and cell membranes. It also needs these fats for the proper function of blood vessels. This may be due to the anti-inflammatory actions of omega-3 fats, or due to their ability to prevent blood vessels from squeezing shut when they shouldn't. However they work, omega-3 fats may potentially help to prevent the suffering caused by migraine headaches. Some food sources of omega-3 fatty acids are walnuts, flax seeds, and cold water fish like salmon, halibut and cod.
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As you see, riboflavin is one of the B vitamins that are needed by all cells of the body. Without riboflavin, cells cannot make the energy that they need to carry out daily activities. Migraine patients tend to have evidence of impaired energy metabolism in their brain and muscle cells, which may be a part of why they are more prone to migraine attacks. Giving these patients riboflavin can help to boost their energy metabolism.
Several research studies have shown that riboflavin is a great benefit to migraine sufferers, in some studies even working as well as prescription migraine medications at reducing the frequency of attacks. And riboflavin doesn't have any of the bad side-effects of these drugs. It may take up to 2 -3 months of increasing your intake of riboflavin to notice a big difference.
Some excellent food sources of riboflavin include calf liver, spinach and crimini mushrooms.
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Magnesium is one of best mineral that plays many roles in the body. In areas of the world where the diet is high in magnesium-rich foods, migraines are rare. Like riboflavin, magnesium is needed by cells for proper energy metabolism. Low magnesium levels may therefore make people more prone to attacks through defects in cell metabolism.
Magnesium is also needed for the normal function of blood vessels. Low levels of magnesium seem to make the blood vessels in the head more susceptible to migraine triggers. Several studies show that getting more magnesium can reduce the frequency of migraine attacks significantly. Spinach and chard are two excellent food sources of magnesium.
5. Calcium & Vitamin D
As you know, calcium and vitamin D are two nutrients that work together in the body to do many things. Their main functions are to produce strong, healthy bones and to promote normal muscle contraction. It is unclear how they may prevent migraine attacks, but a few reports indicate that they may be helpful for some patients. Food sources of calcium include turnip greens, mustard greens, collard greens and spinach. Fortified milk and Shrimp are two very good sources of vitamin D.
According to the National Headache Foundation, tyramine is an amino acid found naturally in many foods and is a common potential trigger of migraines. Tyramine is typically found in foods that are dried, fermented, aged, pickled or smoked. Foods high in tyramine include aged meats and cheeses, fava beans, dried meats, snow peas, olives, smoked meats, pickles, sauerkraut, soy sauce, miso, nuts, teriyaki sauce, pumpkin seeds, Chianti, sherry, vermouth, beer, fermented drinks, burgundy, and yeast.
Bread is known as a great migraine diet plan. Plain or sesame seed bagel, quick breads including zucchini breads, pumpernickel. However, you should avoid nut breads, chocolate bread, raisin bread. Besides, cereals are fine for migraine people.
The sample migraine diet plan also includes fruits. You should eat some kinds of fruits such as pears, grapes, fresh strawberries, apples, peaches, kiwi, apricots, blackberries, mangoes, watermelon, cantaloupes and honeydew melon. Some kinds of fruits are excluded like grapefruit, pineapples, bananas, lemons, plums, raspberries, limes, tangerines.
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You should add vegetables to your migraine diet plan. Some kinds of vegetables are suggested such as leeks, spring onions, potatoes (fresh), eggplant, garlic, some frozen mashed potatoes, asparagus, carrots, chick peas, corn, mushrooms, string beans, artichokes, red beets, some beans, okra, plain rice, squash and turnips. Kinds of vegetables should not eat including pea pods, broad Italian beans, onions, sauerkraut, lima beans, fava beans, lentils and navy beans.
II. Types Of Foods You Should Avoid
1. Pickled Foods
Pickled foods contain monosodium glutamate, also known as MSG which is not good for migraine patients. Monosodium glutamate is a flavor enhancer that has been shown to trigger migraines.
Chocolate contains caffeine, as do some sodas, coffee, tea, and energy drinks. In small doses, the caffeine in these foods and drinks can increase alertness. Plus, caffeine can actually help the body absorb pain-relief medication more quickly when migraines do occur. But high doses of it (like the levels found in some energy drinks in particular) can cause irritability, insomnia, anxiety, and migraines. Additionally, long-term uses of caffeinated products can result in a chemical tolerance in your body. If you abruptly stop consuming caffeine, you may experience withdrawal symptoms that trigger a migraine.
3. Aged Cheese
Tyramine, a monoamine found naturally in many foods, has been identified as a migraine trigger. Aged cheeses including Parmesan, blue cheese, and cheddar, contain tyramine, as do dried and smoked fish and cured sausages.
4. Hot Dogs
Use caution at the deli counter if your migraines are caused by meat. Many brands of hot dog, sausage, salami, bacon, luncheon meat, and pepperoni contain tyramine. These foods typically also keep the preservative sodium nitrate, which may be a trigger and set off a migraine.
They may make you cry when you cut them, and if you’re a migraine sufferer, you may cry again when you eat them. That’s because onions contain the migraine trigger tyramine.
6. Diet Soda
Many diet sodas, snack foods, and low-calorie treats contain the artificial sugar aspartame (also known as NutraSweet or Equal). This sugar substitute has been linked to headaches and migraines, especially in people who consume it regularly over a long period of time.
Beer and white wine can cause the severe headaches. That’s because both beer and wine contain tyramine. Also, alcohol increases blood flow to the brain, which can trigger a migraine or intensify the effects of an existing migraine.
8. Skipping Meals
Skipping or fasting meals can trigger dips in blood sugar that may set off a migraine. If you’re prone to migraines, eat regular meals, and maintain a balance of fruits, whole grains, vegetables, and lean meat so your body isn’t left hungry before your next mealtime.
Therefore, there are a lot ways to reduce vestibular migraine. One of best ways is diet plan. You should list suitable diet plan to help your health better. After reading the writing of a sample vestibular migraine diet plan, hope that this writing helps you understand more about migraine as well as its diet plan. However, it is solely for the informational purpose and it is not intended to give medical advice, so make sure that you will ask your doctor before following some of diet plan in this article. If you have any question, please leave them below, I will respond as soon as possible. To get more information related to the health, please visit our Diet page.