If You're Suffering Migraines After Eating: Here's an Explanation
Experiencing a headache after a meal? Your daily feasts may be the culprits. Let's dive into the regular offenders, and learn how to avoid those post-meal migraines with smarter dietary decisions.
You've just wrapped up a tasty meal, but a couple of hours later, your noggin is pounding. You might blame the weather, bright lights, or stress, but your chowdown could also be to blame.
What's causing your post-meal migraines?
Migraine attacks or headaches can occur from a bad reaction to certain compounds in food or a food allergy. Certain grub like processed goodies and alcohol can mess with your brain and blood vessels, which could up the severity and frequency of your migraines.
Possible triggers for a migraine attack
Curious about what's causing your post-dinner headache? It could be your menu or your jaw.
Postprandial hypoglycemia
After you devour your grub, your body uses carbs as fuel. Carbs get broken down into glucose (aka sugar), which temporarily raises your blood sugar. Postprandial hypoglycemia (aka reactive hypoglycemia) is when your blood sugar levels drop unusually low a few hours after eating. According to a 2019 study, this sudden increase and subsequent drop of insulin can link to migraines. A small 2015 study also found that women who experienced migraines had higher blood insulin levels after ingesting sugar.
Food allergy or intolerance
Food allergies don't always lead to hives or difficulty breathing. They can be behind your migraine attack. When you have a food allergy, your body views it as an invader, kicking your immune system into gear to fight it off. A 2021 study found that individuals with food-specific IgG antibodies reported more frequent and severe migraines.
Food intolerances, which don't ignite an immune reaction like allergies, can also cause migraines. These typically affect your digestive system.
Temporomandibular disorder (TMJ)
Does your jaw click when you bite down? TMJ issues could be the culprit. TMJ is a problem with your temporomandibular joint, which connects your jawbone to your skull. You may also feel pain in your jaw and find it tough to crunch your chompers. A 2017 study states that individuals with TMJ are more likely to deal with headaches and migraines. Luckily, TMJ can be managed with physical therapy.
Cold stimulus
Ever had an "ice-cream headache" or brain freeze? When you scarf down cold foods or sip cold drinks fast, it can give you a headache for a few minutes to an hour. It's more common with cold foods, but it can also happen due to cold weather. ❄️
Common migraine trigger compounds
Certain compounds found in certain foods may be what's setting off migraine attacks in sensitive individuals, according to the American Migraine Foundation. Get to know these compounds.
- Caffeine. A shocker because some headache treatments contain caffeine. It narrows blood vessels to ease pain. But if you regularly consume caffeine, your body gets reliant on it, making it less effective. Trying to kick your caffiene habit can lead to withdrawal symptoms, including a migraine.
- Tyramine. This compound is produced from the amino acid tyrosine. Researchers aren't totally sure about its link to migraines, but a 2021 study suggests it could affect brain and blood vessel activity.
- Phenylethylamine. This compound is also derived from amino acids. You'll often spot it in chocolate.
- Nitrate. Nitrates are food additives that can trigger migraines by exposing the brain to nitric oxide, which constricts blood vessels, potentially causing pain within an hour.
Migraine trigger foods
Common culprits:
- alcohol, especially red wine
- chocolate
- aspartame sweetener
- beans
- caffeine
- foods containing MSG
- processed meats, such as bacon, sausages, salami, and ham
- certain vitamins and herbal supplements
Specific foods:
- cheese and yogurts, especially aged cheese
Most individuals having migraines can't pinpoint exactly what's causing their pain, but the most frequently reported food triggers are alcohol (33%) and chocolate (22%).
How to handle a migraine attack after eating
Regardless of the cause of your migraine attack, you want to quash it or reduce its intensity. Here are some #homeRemedy treatments:
- Over-the-counter (OTC) medication. These are usually the first line of defense against a migraine. OTC options include nonsteroidal anti-inflammatory drugs (NAIDs), like ibuprofen, naproxen, and aspirin. Acetaminophen (Tylenol) is another option if you can't take NAIDs. Some medications, like Excedrin, combine aspirin, acetaminophen, and caffeine for treatment.
- Prescription medication. If the first-line treatment isn't effective, consult your doctor for a stronger solution. Triptans are FDA-approved migraine treatments, similar to serotonin, which help narrow arteries and block pain signals to the brain.
- Acupuncture. If you're open to needles, give acupuncture a shot. A 2016 review found that people with more than 6 migraine days per month were able to cut that in half by using acupuncture as part of their regular care.
- Cold compress. Applying a cold towel to your forehead, temples, or the back of your neck might reduce inflammation and pain caused by migraines.
How to prevent a migraine attack after eating
Ready to ditch your migraines? While it might be impossible to eliminate triggering foods completely, there are many ways to lower their frequency and severity.
1. Keep a pain diary:
Write down your daily activities and food consumption to spot patterns that lead to migraines. The American Migraine Foundation suggests using this as a simple way to figure out your personal triggers.
2. Opt for whole foods:
Stick to primarily fruits, vegetables, healthy fats, lean protein, and whole grains to minimise processed food intake and potential triggers.
3. Stay hydrated:
Dehydration is a common migraine trigger. Make sure to drink plenty of water throughout the day.
Bottom line
Certain foods can trigger migraines for some people. Keeping a record of your daily food intake might help you identify the specific food that's causing your migraines. A diet that minimises processed foods could be key to fewer headaches.
Fyi, a diet that avoids certain trigger compounds and foods such as caffeine, tyramine, phenylethylamine, nitrates, alcohol, chocolate, aspartame, beans, caffeine, processed meats, and certain vitamins and herbal supplements may help reduce the frequency and severity of post-meal migraines. A temperature drop, caused by consuming cold foods or drinks rapidly, can also trigger brain freezes and migraines. Temporomandibular disorder (TMJ) can also contribute to post-meal headaches. Keeping a pain diary of daily activities and food consumption could help identify personal triggers for migraines. Staying hydrated and opting for whole foods can also prevent migraines.
