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What’s the Connection between Migraines and Inflammation?
Migraine development is highly complex and not fully understood, but researchers have identified inflammation as a key component. Migraine-related inflammation is initiated when immune system cells are activated,triggering cytokine production. Cytokines are small proteins involved in inflammatory signaling that, in this case, stimulate neurons and cause pain. Because of this, it makes sense to think that reducing overall inflammation in the body may potentially deter migraine inflammation or perhaps make the inflammation not quite as, well, inflammatory.
How to Relieve Systemic and Migraine-Related Inflammation
1. Be Consistent with Lifestyle Habits
2. Manage Stress—Before It Gets Too Stressful
Stress is a primary cause of inflammation, and it’s also cited as atop trigger for migraines. While some stress in life is inevitable, too much can lead to undesirable outcomes, mentally and physically. Heading off stress early on—before it becomes mentally or physically taxing—is an important part of migraine management and keeping tabs on inflammation.
Yoga classes, meditation and physical activity are all great ways to manage stress. If you can’t commit to a daily practice, try scheduling a few timeouts throughout the day for yourself. Take a quick 10- to 15-minute walk, do deep breathing exercises or step outside for fresh air and a change in scenery. While this may seem too simple to do much, these little breaks can be highly effective at managing stress to ward off migraines and inflammation.
3. Avoid Inflammatory Foods
Existing low-grade inflammation causes the body to be hypersensitive to ingredient compounds and components that ordinarily might not bother you. If you feel like your body has some level of inflammation already (think: digestive discomfort, swelling or chronic stress), then it’s important to minimize potential irritants.Inflammatory foodsto avoid include added sugars, refined oils and processed foods with colorings and additives.
You also want to avoid any foods or components that you feel may have triggered a migraine within 24 hours after eating it. Common inflammatory migraine triggers can include aged cheeses, cured meats, chocolate, fermented foods, alcohol (particularly certain wines), aspartame and drinking more than your normal caffeine amount. Try thisanti-inflammatory meal plan for beginnersor work some of theseinflammation-fighting foodsinto your diet.
4. Lose Weight and Calm Inflammatory Conditions
Carryingexcess body fatsignals that low-grade inflammation is present in the body. Hypertension, out-of-range lipids, atherosclerosis and insulin resistance also signal the presence of inflammation. Because existing inflammation tends to make the body more reactive to irritants and triggers, having any type of inflammatory preexisting conditions makes inflammation more apt to build in the body.
5. Eat the Rainbow
Recent research suggeststhat poorly functioning mitochondria also contribute to migraine development in some people. The mitochondria in cells produce energy and release free radicals which can cause oxidative damage to cells over time. Some release of free radicals is normal and expected, but impaired mitochondria appear to release significantly more.
6. Consider Supplements to Ease Inflammation
Omega-3s and alpha-lipoic acid (ALA) are two supplements you may also consider helping fight migraines.Research suggeststhat both omega-3s and alpha-lipoic acid may improve migraine-related inflammation. Omega-3s are those fatty acids found primarily in cold-water fish, and eating fish two times per week can meet the body’s omega-3 needs. However, most Americans get below adequate intakes, so a supplement of this anti-inflammatory nutrient is something to consider.
Carolyn Williams, Ph.D., RD, is a culinary nutrition expert known for her ability to simplify food and nutrition information and the author of two cookbooks,Meals That Heal: 100 Everyday Anti-Inflammatory Recipes in 30 Minutes or LessandOne-Pot Meals That Heal(June 2022). She is also co-host of the Happy Eating podcast, which explores the influence that diet and lifestyle have on mental wellness.
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