By: April Graff, MS, RD, LD. Hy-Vee Dietitian

Common tension headaches occur when muscles in the scalp and neck contract or become tense, causing a consistent pain. Migraine, a more debilitating headache involving blood vessels in the head, causes severe throbbing or pulsing pain that can last for hours or days. Environmental factors such as certain foods, noise, lighting, changes in sleeping patterns, alcohol use and exposure to strong smells or allergens can cause headaches. The vitamins and minerals found in some foods may have a positive effect on headaches by preventing, stopping or soothing symptoms. Eating some foods regularly, such as fatty fish, leafy greens and nuts, may reduce how often you experience headaches. Other foods, including ginger, beans and legumes, plus proper hydration, may help soothe the pain once a headache has started.

FOODS FOR RELIEF

Consume these foods to help prevent and soothe head pain.

GREEN LEAFY VEGETABLES Broccoli, romaine lettuce, spinach and other dark green leafy vegetables are sources of the B vitamin folate. A 2015 study found that folate may help prevent and reduce the severity of headaches among people who experience migraines.

NUTS & SEEDS A deficiency of the mineral magnesium may be linked to chronic migraines, cluster headaches and stress- or tension-type headaches. Nuts and seeds are a top source of magnesium, especially almonds, cashews, peanuts and pumpkin seeds.

GINGER A 2014 study found that ginger may be as effective as the migraine medication sumatriptan at relieving headache pain. Ginger has also been shown to relieve other symptoms, such as nausea, that can accompany severe migraines.

FATTY FISH Research from the National Institutes of Health found that eating a diet high in fatty fish that contain omega-3 fatty acids, such as salmon and tuna, for at least 16 weeks reduced the severity and frequency of headaches among migraine sufferers.

WATER Dehydration can make the brain contract, putting pressure on nerves and causing a headache. Stay hydrated by drinking at least 2 liters (or more than 8 cups) of water each day. Drink a glass or two of water when you begin to feel headache pain.

BEANS & LEGUMES Black beans, peas and other beans and legumes contain magnesium and folic acid, both of which can help relieve headaches. They also have fiber and protein, which help maintain blood sugar levels and prevent headaches caused by fluctuating blood sugar.

 

Recipe: Salmon Eggs Benedict | Hy-Vee

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