EBHSG - JUNE 1996 MEETING NOTES
TOPIC: "DIETARY HEADACHE TRIGGERS"
The meeting was held in the Ball Auditorium at John Muir Medical Center on June 11, 1996 from 7:30 to 9:00 PM. 50 people were in attendance, including 8 who were new. The speaker was Ms. Debbie Stevens, Registered Dietitian from John Muir, who did a lot of research on the topic of dietary headache triggers.
Ms. Stevens used an overhead entitled: "Dietary Factors Suspected of Triggering Migraines" and then elaborated on each item.
• Vitamin A toxicity. The recommended dietary allowance (RDA) of Vitamin A for men is 350 mg, and for women is 280 mg. (Over 25,000 is toxic.) She advised us not to ingest over double the RDA for any vitamin or mineral.
• Low levels of magnesium. The ratio between calcium and magnesium is important also.
• Riboflavin. This is the B2 vitamin. The RDA is possibly 400 mg.
• Tyramine. Tyramine causes blood vessels to constrict and then expand, either immediately or up to twelve hours later.
• Food allergies. It could take up to seven days to feel the effects of a food allergy.
• Low levels of brain serotonin. Estrogen, low magnesium, high fat diet, carbohydrates, low B6 vitamin--all affect the seratonin level in the brain.
• Food additives. Nitrates/nitrites, monosodium glutamate (MSG), and aspartame (NutraSweet), are all possible headache triggers.
• High fat diet. A high level of fat in one’s diet causes changes in the serotonin level in the brain. Also, fatty acids stick to blood vessels and damage them.
• Alcohol. Causes blood vessels to expand. Also, maybe migraineurs have a decreased ability to detoxify alcohol. Worst offenders: red wine, beer, scotch, cognac, champagne.
• Skipping meals. Low blood sugar.
Ms. Stevens then presented an overhead entitled "Diet and Migraine Prevention" and gave ideas on how to improve our diets, such as:
• Keep a food diary.
• It is better to get your vitamins and minerals from the foods you eat, rather than supplements. But it is OK to take supplements if your diet is lacking. The RDA for Vitamin B6 is up to 500 mg per day. Fruits and vegetables that are brightly colored provide beta carotene. Sunflower seeds are a good source of Vitamin E.
• Herbs that can be used for migraine prevention:
Basil: Safe and inexpensive.
Rosemary: There is less evidence that it works, but it is safe and inexpensive.
Feverfew: There is good evidence that it works, but tests for long-term toxicity have note been done (and should be).
Mullein: Questionable effectiveness.
Echimacea: There is little solid evidence to support its effectiveness.
• Magnesium: To increase your level of magnesium, eat whole grains, wheat germ, nuts and seeds, leafy green vegetables, artichokes, potatoes, watermelon, legumes, soybeans, tofu, peanut butter, seafood, shrimp, shellfish, liver, molasses, cocoa, chocolate, cornmeal.
• Riboflavin (Vitamin B2): The RDA is 1.7 mg for men and 1.3 mg for women. Vitamin B2 is found in whole grains, wheat germ, nuts and seeds, leafy green vegetables, artichokes, potatoes, watermelon, almonds, yogurt, liver, organ meats, milk.
• Elimination diets:
Radical: Take all but the following foods away for one month, and then add each food back, one at a time, one per week. For one month you can only eat lamb, rice, pears, two vegetables (broccoli, celery, carrots, or cabbage), distilled water, distilled white vinegar, olive oil. Or, for the month eat only poultry, potatoes, apple, two vegetables.
Modified: For six weeks, eat your regular diet, but eliminate all caffeine, alcohol, cheese, citrus.
• Low fat diet: Restrict your dietary fat to 20 grams a day. Ms. Stevens gave us a handout outlining foods you can eat to attempt this diet. She also told us it was a very difficult task, but it might improve the frequency, intensity, and duration of our headaches.
• High carbohydrate diet: Carbohydrates affect the serotonin level, as they make insulin, which enhances tryptophan, which is converted into serotonin. The RDA for carbohydrates is 30-60 grams. Try rice, pasta, potatoes, Cheeerios, bagels, beans, popcorn, sugar, Rice Dream. It takes 20-30 minutes to feel the effects of carbohydrates.
Ms. Steven mentioned that you shouldn’t eat high protein foods at the same time--it is better to wait an hour before eating protein.
• Food allergies: Known food allergens for some people are: Tea, coffee, chocolate, milk, colas, yeast, eggs, pork, beef, nuts, legumes, grapes, pineapple, coconut, wheat, citrus, corn syrup, cinnamon, corn, bananas, shellfish, onions, tomatoes, tartrazine.
After Ms. Stevens’ formal presentation, she answered questions from the audience. She explained that a nutritionist does not have a credential, while a registered dietitian has to earn a BS degree, intern for one year, and then has to take 15 hours of classes per year. The California Dietetic Association has a referral line if you’re interested in finding a registered dietitian in your area.
One person in the audience mentioned that she eliminated red meat from her diet and her migraines improved substantially.
Other comments by Ms. Stevens:
• If you are suffering from rebound headaches, it can take three days or longer for your body to withdraw from the substance causing the headaches.
• When you have a headache, be certain to keep eating, even though you may not feel like it.
• The ratio of women to men who suffer from headaches is 3-4 to 1.
• Ms. Stevens said she thinks that headaches are caused by more of a chemical imbalance in the brain rather than an immune response, or allergy.
The following handouts provided by Ms. Stevens are attached:
• Low Fat Diet
• Low Fat Meats
• The New Food Label at a Glance
• Tyramine-Controlled Diet
The notes provided above were taken by an EBHSG volunteer and have not been reviewed by the speaker for accuracy. If you have any questions regarding the notes, please contact the EBHSG.
The intention of the East Bay Headache Support Group is to provide information and resources. It does not provide medical advice, which should be obtained directly from a physician.