The migraine is a complex neurological disease characterized by debilitating headaches—additionally, in some cases, nausea, vomiting, and sensitivity to light and noise. Those who suffer from it report that the pain attacks can be so intense that the discomfort prevents them from doing anything.

In fact, the World Health Organization considers it to be one of the 20 most "debilitating" diseases. In Mexico, approximately 14% of the population suffers from it, with women being the primary affected (up to 75% of cases), according to the Ministry of Health.

In addition to medication therapy, lifestyle and dietary modifications play a very important role in its management.

The Association of Migraine Disorders indicates that certain chemical substances contained in various foods often trigger pain. These include amines and tyramines (found in aged cheeses, beer, nuts, avocado, processed meats, among others), histamine (present in wine), tannins (coffee, tea, red wine, or apple juice), nitrates (in meats like bacon, sausages, or salami), and additives like monosodium glutamate and sweeteners. While a direct relationship with pain has been observed, these substances do not affect everyone equally; therefore, it is very important for migraine sufferers to keep a food diary to know which foods provoke a painful episode and which do not.

In general, these 10 foods could help in managing it:

Blue fish. Being rich in Omega-3 and Omega-6 fatty acids, they help regulate inflammatory processes in the body. They should be consumed two to three times a week, suggests the American Migraine Foundation.

Ginger. A study conducted by the National Institute of Mental Health and Neurosciences in Bangalore, India, showed that ginger root can relieve pain, nausea, and vomiting related to migraines due to its anti-inflammatory and analgesic properties. It can be consumed as tea or water, about 2 to 3 glasses a day.

Almonds. They are a source of magnesium, a mineral that has a relaxing effect on the nervous system, and Omega-3 and Omega-6 fatty acids, substances that are involved in anti-inflammatory processes. A handful a day is recommended.

Fresh fruits such as apples, pears, strawberries, grapes, or peaches, due to their high antioxidant content. Oxidative stress is considered one of the factors that trigger pain; therefore, it is vital for those who suffer from migraines to consume fruits every day. The WHO recommends eating 5 servings of fruits and vegetables every day. Avoid oranges, bananas, pineapple, lime, and figs.

Whole grains such as oats or rice. Being rich in magnesium and vitamin B2 or riboflavin, a micronutrient that helps improve cellular function in migraine processes, they are ideal for pain management. They should be included in the regular diet.

Dark leafy vegetables. They are key in a plant-based diet and have been found to alleviate the symptoms of chronic migraines, thanks to their anti-inflammatory power. They should be consumed daily.

Olive oil. This type of fat—monounsaturated—is related to the production of certain neuronal substances called enkephalins, which help reduce pain, and it also has antioxidant properties. Prefer this type of fat in your daily preparations and salads.

Sesame seeds. They are rich in Omega-3 and Omega-6 fatty acids, so they have an anti-inflammatory effect, giving them analgesic properties against headaches. They are also a source of magnesium, which protects nerve fibers, and L-Arginine. You can consume two to three tablespoons.

Water. It is known that dehydration causes headaches; therefore, it is essential for a person suffering from migraines to drink enough water, according to their weight and daily activities.

Caffeine. This is a food that can help control pain or trigger it, so it is very important to personalize its consumption. The American Migraine Foundation indicates that many patients often report that coffee or soft drinks have helped reduce their pain. This organization recommends that individuals with episodic migraines consume one or two beverages a day (or what is equivalent to 200 mg of caffeine). Patients with daily headaches should avoid caffeine altogether.

Other dietary tips from the National Headache Foundation for those suffering from migraines:

● Eat three meals a day with a snack at night or six small meals throughout the day.
● Avoid high-sugar foods on an empty stomach.
● All meals, especially those rich in protein, should be prepared and eaten fresh.