If you get frequent headaches, before you reach for the Advil or Excedrin (Excedrin Migraine is my go to) again, you might want to make a few small changes to your diet that can have a big impact. Everyone is a little different, but making these tweaks to your diet can help you avoid those pesky headaches naturally.
- Cut down on alcohol - Having a few too many drinks can lead to a nasty hangover headache, but the sulfites in red wine, beer, whisky, scotch, and champagne can cause headaches from just a drink or two.
- Boost your magnesium intake - Research has shown that low levels of this mineral are linked to increased migraines. So take a supplement or eat magnesium-rich foods, like pumpkin seeds, low-fat yogurt, black beans and avocado.
- Get more omega-3s - A study found that eating more fish oil or olive oil helped reduce the frequency, duration, and severity of headaches in adolescents. So eating more fatty fish like salmon and mackerel or using more olive oil can help.
- Eat more hydrating fruits and veggies - Even mild dehydration can cause headaches, so drink another glass and up your intake of watermelon, cucumber, and celery because they’re full of water.
- Don’t skip meals - Not eating for a while causes your blood sugar to drop, which causes your body to release hormones to compensate. Those can raise blood pressure and narrow your arteries, leading to a headache.
- Cut down on sodium - Foods with lots of sodium, like processed meats, pickles, chips and such can cause headaches.
- Watch your caffeine intake - If you regularly drink a lot of caffeine and then cut back suddenly, the withdrawal can lead to headaches. On the flip side, if you drink more than about four cups a day that can lead to headaches as well.
- Skip the takeout - We love to order in when we’re feeling lazy, too. But if you’re prone to migraines, the MSG in some of your favorite takeout dishes can trigger a headache.