Along with controlling our stress levels and the amount of, quality of sleep we have, we also have the ability to control our diet.
Diet changes will not necessarily eliminate Headaches and Migraines but will do a great job in decreasing the intensity of the attacks.
In the migraine process, research has shown that there is an overall increase in the sensitivity of pain pathways. This also includes:
The increase of inflammation that is present in our bodies
An increase in the frequency of Gastrointestinal (GI) disorders
The chronic inflammatory response starts in the GI tract with the inflammation of vasoactive mediators.
SO what is in our GI tract that drives this process?
Helicobacter Pylori …is guilty of causing ulcers (hence inflammation) and creating bad flora in our gut. It is the one bacteria that is common to those with Migraines.
The good news?
Eradication of harmful bacterium in our GI tract has shown to significantly decrease the intensity of MIGRAINE attacks.
THE GREAT NEWS….THE FLORA IN THE GI TRACT CAN BE CHANGED IN A WEEK!!!!
INSULIN RESISTANCE is also a large factor in the inflammation process. This makes it more difficult for the body to transfer glucose into the areas where it may be used for energy. Inflammation also increases the resistance of skeletal muscle (i.e. in our arms and legs) to insulin.
SOME SIGNS OF INCREASED INSULIN RESISTANCE INCLUDE:
Increased waist to hip ratio
Fatigue, especially after eating
BLOOD TESTS REVEAL THESE FINDINGS WHEN INSULIN TISSUE RESISTANCE INCREASES:
Increased fasting glucose
Increased Triglyceride levels
Increased LDL levels
Decreased HDL levels
Increased Blood Pressure
Increased CRP levels
This requires a radical change and commitment to our dietary intake. The focus is a Low Glycemic and High Nutrient Diet.
Here are some tips for proven dietary changes that will decrease inflammation, decrease the sensitivity of pain pathways and ultimately reduce the intensity of HEADACHE and MIGRAINE attacks:
Increase fiber intake
This will greatly improve your GI function and lowers the CRP levels. Legumes are a great source of dietary fiber.
Limit protein intake
Excessive protein intake increases insulin resistance and inflammation the body. Red meats have shown to increase these factors. Beans are a great source of protein as are vegetables.
Decrease intake of grains
Grains are good for fattening up cattle and humans. Replace them with beans and lentils.
Decrease intake of foods with a High Glycemic Index
Many carbohydrates have this characteristic. All types of nuts are a good alternative. Also decrease or eliminate your intake of Fructose, High Fructose Corn Syrup and Sucrose. Read labels when grocery shopping and become familiar with the brands that fit these changes.
Stay away from Saturated and Trans Fatty Acids
These all increase Insulin resistance in the body.
Eliminate IgG positive foods
Alcohol (Red Wine and Beer), chocolate, caffeine, dairy (especially aged cheese), Food preservative with nitrates and nitrites, Monosodium Glutamate and artificial sweeteners (Aspartame). These are all known to be possible Migraine triggers increase inflammation in the body.
Eat plant-based foods
A great weapon in decreasing inflammation in the body.
Well known diets that will encompass what you need!
Implement Curcumin into cooking
Find a brand that is easily absorbed. It has anti-inflammatory properties.
Start taking Omega 3 fatty acids
The capsules are the best. When choosing fish at the store, purchase only wild caught.
Start taking Magnesium
Improves Insulin sensitivity in the body