The mind-altering power of
changing your diet.
Common sense would tell you to go to the medicine cabinet when a
headache begins to pierce. From Advil to Aleve, there is no shortage of
synthetic solutions to head pain, which makes sense; as many as 45 million
Americans suffer from them each year, so the demand for relief is there.
However, in our haste to end the discomfort, we may be missing an
opportunity to analyze the root of the problem and then attempt to aid it
naturally. While various factors can bring on headaches, diet is vital.
Headaches can be caused or worsened by an unhealthy diet. The flip side of that
knowledge, of course, is power. By being conscious of nutrition, we can also
potentially avoid the pain.
We spoke to dietitians to get their take on five eating habits
that increase the risk of developing a headache and how to avoid them.
1. Skipping meals
In some cases, skipping a meal is just a result of a busy day.
According to Amy Goodson, MS, RD, CSSD, LD, author of The Sports Nutrition
Playbook, that missed meal could result in a throbbing temple.
"When you skip meals, you blood sugar levels drop and you
crash. When your blood sugar is low it can contribute to headaches as well as
feeling dizzy, nauseous, and even light-headed," she says.
To avoid low blood sugar and a headache, Goodson recommends eating
a series of small meals and snacks throughout the day. She says anything
containing high-fibre carbohydrates and protein will help keep your blood sugar
stable.
2. Not eating protein at meals and snacks
Incorporating protein in meals and snacks, even in small
quantities, is one method to help preserve blood sugar stability.
As Goodson outlines, "when you eat carbohydrates by
themselves (think fruit, cereal, bagels, and granola bars), your blood sugar
tends to rise then drop more substantially due to the lack of protein. The
rapid drop in blood sugar, similar to skipping meals, can cause
headaches."
She suggests including protein into your diet in every way
possible, such as putting peanut butter on toast, eating nuts with granola
bars, or adding Greek yoghurt into your cereal. If you pass up protein, you're
putting yourself at a higher risk of head pain.
3. Removing or drastically limiting carbohydrates
However, following a protein-only diet is not the solution either.
"The body operates best with a balance of nutrients," said Johna
Burdeos, RD, LC, CNSC. While it's essential to prevent relying solely on
carbohydrates, severely limiting them might lead to headaches.
Burdeos suggest a solution: "Consider including more carbs
that are made with whole grains which are packed with fiber, vitamins,
minerals, and antioxidants. All of these things are good for your overall
health, boosting satiety, and avoiding hunger pangs and the headaches that come
with it."
4. Eating sugary foods by themselves
Sugar intake causes a blood sugar spike, which, as we all know,
can lead to a headache when blood sugar levels return to normal.
"If you have a sugar spike and energy high after consuming a
sugary food or beverage," says Goodson.
"You better believe a blood sugar drop and energy slump is
coming as well. This can cause headaches and fatigue, as well as a desire for
more sugar."
Of course, the ideal strategy is to avoid foods with a lot of
added sugar. If that's not possible (the birthday cake looks so delicious),
Goodson suggests consuming protein at the same time to avoid the side effects.
5. Drinking coffee without eating
We've all heard rumours about the multitude of types of
caffeine-induced headaches. There's the too-much-coffee headache, the
too-little-coffee headache, the too-late-at-night coffee headache.
"Everyone has a different response to caffeine, but because
it is a central nervous stimulant, it can often leave people with a headache
and feeling jittery if they drink coffee on an empty stomach," says
Goodson. "If your blood sugar is low due to a lack of meals, coffee can
exacerbate the effect, making you feel much worse and possibly giving you a
pounding headache."
To avoid caffeine headaches, drink coffee only after eating a
well-balanced breakfast high in fibre and, yes, protein.
"At breakfast, it may be a cup of coffee with eggs and whole-grain toast or oatmeal and Greek yogurt," Goodson says. "Try it with ricotta cheese and berries as a snack, or make energy bites with oats, nut butter, nuts, seeds, and honey."