FOODS

Headaches

THAT

HELP

EASE

Tweak your diet and try some natural solutions to prevent or relieve a headache.

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.

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.

Green Leafy Vegetables

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.

Fatty Fish

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.

Nuts & Seeds

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.

Water

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.

Ginger

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.

Beans & Legumes

In addition to food, these at-home remedies may provide relief or prevent an oncoming headache.

Strategies for Easing Headaches

Place hot or cold compresses on your head and neck to numb pain and relax tense muscles.

use hot or cold packs

Stress can trigger headaches and migraines. Try deep-breathing exercises to relax, and take breaks when you feel overwhelmed.

Reduce stress

Small amounts of caffeine may relieve early-stage migraine pain. Caffeine can trigger headaches, so limit tea and coffee to one cup.

Drink CAffeine

Regular physical activity may help headaches. Exercise releases chemicals that block pain signals to your brain.

Exercise

12%

of U.S. adults are affected by migraine headaches.

Matcha Green Tea

Soba Noodle Bowl

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Refresher

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Migraine-Relief

Headache-Soothing Recipes

Preheat oven to 300°F. Line a large rimmed baking pan with parchment paper. Combine 1 Tbsp. melted Full Circle Market organic original butter, 1½ tsp. Hy-Vee honey, ½ tsp. Hy-Vee ground ginger and ½ tsp. Hy-Vee ground cinnamon in a medium bowl. Add 1 (8.75-oz.) container Hy-Vee deluxe lightly salted mixed nuts; stir to coat. Spread nuts in an even layer in prepared pan. Bake 25 to 30 minutes or until golden brown, stirring every 10 minutes. Cool completely in baking pan. Store in an airtight container at room temperature up to 5 days. Serves 8 (1/3 cup each).

Cinnamon-Ginger Mixed Nuts

Black Bean Hummus

Place 1 (15.5-oz.) can Hy-Vee no salt added garbanzo beans, drained and rinsed; 1 (15-oz.) can Hy-Vee no salt added black beans, drained and rinsed; 1/3 cup Gustare Vita extra virgin olive oil; 1/3 cup fresh lime juice and 2 tsp. Hy-Vee paprika in a food processor. Cover and process 2 to 3 minutes or until well combined and smooth. Season to taste with Hy-Vee salt. Cover and refrigerate until ready to serve. Garnish with chopped fresh cilantro, if desired. Serve with Hy-Vee Short Cuts celery sticks and/or baby carrots. Serves 12 (3 Tbsp. each).

SOURCES

Cleveland Clinic

Headaches

National Institutes of Health

Dehydration and Headache Magnesium in headache Comparison between the efficacy of ginger and sumatriptan... The Effectiveness of Ginger in the Prevention of Nausea... Diets Higher in Omega-3 Fatty Acids Reduce Headache... Vitamin Supplementation as Possible Prophylactic Treatment...

Mayo Clinic

Migraines: Simple steps to head off the pain

Spine & Pain clinics of North America

What Foods and Drinks Help Headaches?

Cinnamon-Ginger Mixed Nuts

Black Bean Hummus