How to Prevent Migraines With a Food Journal

Although migraines don't have a definitive cause, many people do have certain triggers that set off a migraine. Many times these triggers are foods or certain ingredients in favorite foods. Recognizing migraine food triggers is easier if you keep a food journal every day. By looking back on the foods you ate shortly before a migraine, you might see which foods or ingredients are triggering a migraine attack. Read on to learn how to prevent migraines with a food journal.

Instructions

Difficulty: Easy

Things You’ll Need:

• Journal

1. Separate your journal into sections for breakfast, lunch, dinner, drinks and snacks. Leave enough room on the page so you can include the ingredients and the approximate amount of the food that you ate.
2. Write down everything you're eating for each meal and include the ingredients for processed foods. If you eat the same cereal or snack foods consistently, just write down the ingredients the first time because you can always refer back if needed.
3. Leave an area on each page that charts whether or not you get a migraine. Include the date and time the migraine started, along with any symptoms you had before the onset of the migraine.
4. Note in your journal how you treated the migraine and when the migraine disappeared. Look back through your food journal and see what you ate the week before your migraine. Take note of excessive caffeine, sugar, artificial sweeteners and MSG.
5. Reduce or rid your diet of any foods that consistently appear in your food journal the week before you get a migraine. If you rid your diet of caffeine or sugar, you might get headaches as your body adjusts to the change, but don't confuse these with migraines.
6. Try reducing the amount of food you think is causing migraines if the food is something that is too hard to rid your diet of, such as yeast. Chemicals and other ingredients can build up in your system, causing migraines. By reducing the amount you eat, you give your system time to flush it self out and possibly prevent migraines.
7. Drink more water if your food journal shows a lack of water. Many headaches, caused by dehydration, lead into migraines.

Tips & Warnings

• Jot down a list of food triggers and bring it with you when you grocery shop. This helps you avoid purchasing foods that you think cause migraines.
• Bring your food journal with you to the doctor and discuss any concerns you have about your diet.
• Be careful with takeout food, such as Chinese, that may contain MSG. If you have concerns, ask your local takeout places how they prepare their food.

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