(CBS) If you're one of the more than 28 million Americans plagued by debilitating migraine headaches, relief may be as simple as changing what you eat, registered dietician Keri Glassman explained on The Early Show Tuesday.

Glassman pointed to foods to avoid if you're prone to migraines, and ones to keep in your arsenal because they may help you avert that throbbing pain and other symptoms.

No food or food additive has been proven to cause migraines, Glassman stressed.

Conversely, it appears that regular supplementation with some nutrients may reduce the frequency and intensity of migraines, she continued.

People have individual triggers, including dietary choices, stress, and activities, she added.

According to Glassman:

Possible Migraine Contributors

Tyramine:

Mechanism: amino acid and vasodilator

Found in: aged cheese, wine, chocolate, smoked, cured or pickled meat, processed meats, tofu, some fruits and vegetables such as eggplant, avocado, bananas and raspberries

Food Additives: Nitrites, MSG:

Mechanism: preservative that excites neurons and has been linked to the onset of migraines; research is inconclusive.

Found in: Chinese food, cheese powders such as Doritos, Campbell's soups, potato chips, frozen meals, and some salad dressings

Aspartame:

Mechanism: artificial sweetener that research has linked to onset of migraines, though mechanism is unknown. Some believe it's linked to serotonin. It's been shown to cause neurons to fire spasmodically, burning out neurons.

Found in: diet drinks and foods

Alcohol -- contsains Histamines

Mechanism: histamines stimulate the immune system

Found in: wine and beer, some cheese, beef, pork, bananas

Possible Migraine Relievers

Omega-3s:

Mechanism: important for brain function, also have anti-inflammatory and nerve-protecting actions

Found in: salmon, oily fish, some nuts, tuna

Ginger:

Mechanism: mild anti-histamine and has an anti-inflammatory effect; ginger inhibits blood vessels from swelling at the onset of a headache and nerves are instantly relieved of pressure.

Found in: ginger cookies, muffins, tea and can be added to stir-fry

Vitamins and Minerals:

Vitamin B2 / Riboflavin

Mechanism: Some studies have shown them to reduce the frequency of migraines, though not their duration or severity; also linked to the efficacy of beta-blockers, drugs used to prevent migraines

Found in: liver, almonds, soy nuts, shellfish, milk and dairy

Magnesium:

Mechanism: helps to relax blood vessels and maintain normal nerve function

Found in: wheat germ, beans, soy products, seafood, dark green leafy vegetables, milk

Caffeine -- may cause or relieve headaches

Mechanism: increases the absorption of some headache medications, bringing about relief more quickly. Too much can cause anxiety, sleep problems and muscle twitching.

Found in: tea, coffee, headache medications, chocolate

Tips to Prevent Migraines:

Keep a diary of events and foods surrounding migraines; identify patterns and experiment with dietary and activity modifications.

Don't skip meals; episodes of hypoglycemia are linked to the onset of migraines.

Exercise

Sleep: Getting too much or too little can trigger migraines

© MMVIII, CBS Interactive Inc. All Rights Reserved.

E-Mail Story

Print Story

Sphere

Share

Text Size:  A  A  A

Comments [ + Post Your Own ]

Now you're in the public comment zone. What follows is not CBS News stuff; it comes from other people and we don't vouch for it. A reminder: By using this Web site you agree to accept our Terms of Service. Click here to read the Rules of Engagement.

Back To Top