Authors: Carol Svec
Food Cures (55 page)
SUPPLEMENTS
If you suffer from migraine headaches and want to consider supplements, research suggests that these might be helpful:
- MigreLief.
This supplement is a patented formulation designed specifically for people with migraines. Just two capsules a day—one in the morning and one at night—contain 300 milligrams of magnesium, 400 milligrams of riboflavin, and 100 milligrams of a specific form of the herb
feverfew
, which has been used for centuries to treat headaches. More recent research has found that taking feverfew, particularly in the standardized form found in MigreLief, can reduce the frequency and severity of migraines. People who take it notice improvements after one to three months. This product may cause diarrhea in some people. MigreLief should not be taken by anyone taking potassium-sparing diuretics, or with renal failure, or by women who are pregnant or nursing. To find stores near you that sell MigreLief, check the store locator at www.migrelief.com, or call 1-877-MIGRELIEF. One additional note of warning, just to prevent an unexpected shock: At these dosages, riboflavin will turn urine a bright fluorescent yellow. It isn’t dangerous, just colorful.- Omega-3 fish oil.
If you can’t get enough omega-3 fats through diet alone, try fish oil supplements. I recommend the same amount used by researchers who studied its effects: 1,500 milligrams (1.5 grams). Check the label to ensure the majority of fish oil content is coming from a combination of DHA and EPA. Store in the fridge to prevent rancidity. To prevent fishy burps, take with food, and choose enteric-coated varieties, which are designed to dissolve in the intestines instead of the stomach. Because fish oil acts as a blood thinner, it should not be taken by people who have hemophilia, or who are already taking blood thinning medications or aspirin. People with diabetes should talk with their doctors before trying fish oil supplements because they may affect blood sugar.- Coenzyme Q
10
(CoQ
10
).
CoQ
10
is a vitamin-like substance that helps enzymes create energy at the cellular level. Without it, cells can’t work properly. The first major scientific study of CoQ
10
showed that about 60 percent of the participants who took 150 milligrams per day (at breakfast) were able to cut the frequency of their migraines by more than half. Although there are very few side effects from CoQ
10
, some people may experience flu-like symptoms, itching, rashes, heartburn, lack of appetite, or gastrointestinal distress. If you have liver disease, diabetes, or thyroid disease, see your doctor before trying CoQ
10
.
Follow this program if you suffer from migraine headaches.
STEP 1…
START WITH THE BASICS
These are the first things you should do to try to reduce the frequency and intensity of your headaches:
- If you haven’t been diagnosed, see your doctor. Many disorders can cause severe headaches—everything from a simple sinus infection to a brain tumor. Get a professional evaluation. If you are diagnosed with migraines, your doctor will become your new best friend. Ask if there are medications that might be helpful for preventing or stopping a migraine.
- Begin keeping a migraine diary.
- Eliminate all potential migraine trigger foods from your diet.
- Carry sunglasses at all times to shield your eyes from bright lights. Also, wear ear protection (or block your ears with cotton) if you know you will be around loud noises, such as in a movie theater or at a children’s party.
- Delegate chores that require chemical cleaners to someone else, or look for products that have less of a noxious odor, such as the natural orange cleaners available in most supermarkets.
- Make your routine as regular as possible. Stick to regular eating and sleeping schedules, work habits, exercise routines, and everything else. Migraine sufferers are sensitive to schedule changes of every sort.
- If you smoke, quit.
STEP 2…
YOUR ULTIMATE GROCERY LIST
Many foods on this list have high levels of nutrients that can help give you some relief from migraine headaches (foods rich in magnesium, riboflavin, and omega-3 fats). I have also included additional foods used as ingredients in the meal plans and recipes. All foods on this list are generally considered “safe” for migraine sufferers. Conduct your month-long elimination diet by eating ample foods from this list only. After one month, begin to introduce potential trigger foods (one at a time at two-day intervals). This will help you determine a personal (shortened!) list of foods to avoid.
FRUIT
Apples (yellow and green only, no red-skinned)
Berries (blackberries, blueberries, strawberries)
Cantaloupe
Cherries
Cranberries
Mangos
Nectarines
Peaches
Pears (brown and green only; no red-skinned)
Watermelon
VEGETABLES
Artichoke (fresh or frozen only, not canned)
Asparagus
Beets
Broccoli
Brussels sprouts
Carrots
Cauliflower
Celery
Chickpeas (garbanzo beans)
Cucumbers
Kale
Lettuce (all varieties)
Mushrooms (portobello, white)
Olives
Peppers (red/green)
Potatoes, sweet
Potatoes, white
Pumpkin
Rhubarb
Seaweed
Spinach
Squash
Swiss chard
Turnips
Yams
Zucchini
SEAFOOD
Black cod (sablefish)
Flounder
Oysters, Pacific
Salmon, wild (fresh)
Scallops
Scrod
Snapper
Tilapia
Trout, rainbow
LEAN MEATS/EGGS
Beef (lean cuts; made to order or prepared yourself at home)
Chicken (skinless; made to order or prepared yourself at home)
Eggs (preferably omega-3-fortified)
Turkey, ground (lean, extra-lean)
Turkey breast (made to order or prepared at home)
NUTS AND SEEDS
Flaxseed, ground
YEAST-FREE GRAINS (CHECK LABELS)
Amaranth
Cereal, fortified whole grain
Couscous, whole wheat
Crackers, whole grain
Matzo (preferably whole wheat)
Millet
Oatmeal
Pancake and waffle mix (preferably whole wheat—check labels to ensure no buttermilk)
Pasta (preferably whole wheat or spinach)
Quinoa
Rice (preferably brown or wild)
Rice cakes, plain and flavored
Taco shells
Tortilla wraps (preferably whole grain; tomato or spinach)
Wheat germ
DAIRY
Cheese, ricotta (fat-free, reduced-fat)
Cottage cheese (fat-free, 1% reduced-fat)
Cream cheese (fat-free, reduced-fat)
Milk (fat-free, 1% reduced-fat)
MISCELLANEOUS
Basil, fresh
Cardamom pods (green, crushed)
Chili powder, sweet
Cinnamon stick
Coffee, decaffeinated
Coriander seed, crushed
Cranberry juice
Garlic
Ginger, fresh
Jelly and Jam (strawberry, blackberry, blueberry, or other acceptable fruits)
Margarine spread, soft tub, trans fat-free
Oil, canola
Oil, flaxseed
Oil, olive
Oil, walnut
Paprika, sweet
Pepper, black
Rosemary, fresh
Salt (Kosher, sea, regular)
Sugar, brown
Tea, decaf or herbal (without citrus or caffeine)
Vinegar, distilled white only
STEP 3…
GOING ABOVE AND BEYOND
If you want to do everything you can to reduce the number and intensity of your migraines, here are some additional things you might try:
- Generally speaking, medical doctors are not big fans of supplements, but migraine supplements seem to be an exception. Discuss supplements with your doctor for help in choosing the right one for you. Ask about riboflavin, magnesium, CoQ
10
, feverfew, and fish oil supplements- Start a low-intensity exercise program.
- If you are overweight, try to lose weight.
- Get enough sleep, but not too much.
- Practice relaxation, in whatever form works best for you.
- Talk with your doctor about physical therapy.
BOTOX FOR MIGRAINES
One of the newer migraine treatments may help you look younger, too. Researchers have discovered that some migraine sufferers get almost total relief from their headaches after receiving injections of Botox. That’s the same substance used by dermatologists and cosmetic surgeons to reduce facial wrinkles by paralyzing the muscles that, when tense, create frown lines and crow’s feet. Researchers from Harvard found that people who describe their migraines as a “crushing” pain went from an average of 16 migraine days per month to about 1 migraine day after Botox therapy. They believe that these types of headaches are caused—at least partly—by muscle spasms of the face and head. On the other hand, people who described their pain as “exploding” didn’t experience the same benefits. If the usual treatments haven’t helped your pain, ask your doctor about whether Botox therapy might work for you.
STEP 4…
MEAL PLANS
These sample menus contain no foods that are known to trigger migraines. You’ll also be eating foods rich in omega-3 fats, riboflavin, and magnesium—nutrients which may be protective against migraine headaches. It is very important that you eat regularly.
Every day, choose
one
option for each of the three meals—breakfast, lunch, and dinner. Then, one or two times per day, choose from a variety of my suggested snacks. Approximate calories have been provided to help adjust for your personal weight-management goals. If you find yourself hungry (and if weight is not an issue), feel free to increase the portion sizes for meals and snacks. Beverage calories are
not
included.
BREAKFAST OPTIONS
(Approximately 300 to 400 calories)
Egg Tortilla Wrap with Spinach, Mushrooms, and Peppers
Sauté ½ cup each spinach, sliced mushrooms, and red or green peppers in 1 teaspoon olive oil or canola oil until soft. In small mixing bowl, beat 1 whole egg with 2 egg whites and scramble in heated pan. Warm whole wheat or spinach tortilla (150 calories or less) in microwave for 15 seconds (or wrap in foil and place in oven for a few minutes). Place scrambled eggs, spinach, mushrooms, and peppers in center of tortilla. Roll up!
Cantaloupe Stuffed with Cottage Cheese and Wheat Germ
Fill ½ cantaloupe with 1 cup fat-free or 1% reduced-fat cottage cheese and top with 1 to 2 tablespoons wheat germ or ground flaxseed.
Whole Grain Cereal with Milk and Berries
1 cup whole grain breakfast cereal with 1 cup milk (skim or 1% reduced-fat milk) topped with 1 cup of blueberries or strawberries.
Rice Cakes with Peach Ricotta Cheese
Combine ½ cup reduced-fat ricotta cheese (or 1 cup fat-free or 1% reduced-fat cottage cheese) with 1 chopped fresh peach or nectarine. Spread over 3 rice cakes (or 1 sheet whole wheat matzo or 100 calories of whole grain crackers).
Oatmeal with Berries and Flaxseed
