Can Intermittent Fasting Help Prevent Migraine Attacks?

Intermittent Fasting for Migraine Relief

Migraine is a common and debilitating headache condition that affects over 37 million Americans. Diet and lifestyle factors can influence migraine symptoms for better or worse. Some research suggests that intermittent fasting may help provide migraine relief for some people.

Intermittent fasting (IF) describes eating patterns that cycle between periods of fasting and eating. It has become a popular health strategy, with some evidence supporting benefits like weight loss and longevity.

Could intermittent fasting also be beneficial for migraine headaches? Here is an overview of the existing research and considerations about using intermittent fasting for migraine relief.

Potential Benefits of Intermittent Fasting for Migraines

There are several ways intermittent fasting could theoretically help migraines:

• Inflammation reduction - Fasting may decrease systemic inflammation, which is involved in migraine pathogenesis.
• Neuroprotective effects - Animal studies link intermittent fasting to brain benefits from decreased oxidative stress and increased neurotrophic factors.
• Weight loss - Fasting promotes weight loss, and obesity is a risk factor for more frequent and severe migraine attacks.
• Blood sugar regulation - Stable blood sugar may lessen migraine triggers.
• Hormone modulation - Fasting can influence levels of migraine-related hormones like cortisol and estrogen.

However, human research looking specifically at the effects of intermittent fasting on migraine is still very limited.

Small Studies on Fasting and Migraines

A few small clinical studies have emerged that evaluate the potential migraine benefits of fasting:

• A 2018 study had 12 participants follow a low-calorie fasting diet for 12 weeks. Headache frequency decreased by over 50% during the fasting period.
• Another small 2018 study in 39 people found that those assigned to a fasting calorie restriction diet had improvements in headache intensity after 12 weeks compared to no dietary change.
• A 2019 randomized trial instructed 60 patients to follow 16 hours of fasting each day. After 2 months, the fasting group had significantly fewer monthly migraine days.

Overall, early research indicates that fasting or fasting-mimicking diets may offer headache relief for some migraineurs. Larger scale studies are still needed to confirm effects.

Potential Risks and Considerations

While intermittent fasting shows promise for migraine relief, there are some important factors to consider:

• May worsen headaches initially - Some people experience more frequent headaches for the first 1-2 weeks of fasting as the body adjusts.
• Blood sugar fluctuations - Fasting could trigger headaches by causing rebounds in blood sugar.
• Dehydration - Fasting can increase dehydration risk, a known migraine trigger.
• Hunger headaches - Going too long without eating can trigger headaches.
• Medication effects - Fasting may impact the effectiveness of some migraine medications.
• Underlying conditions - Those with disorders like hypoglycemia or underweight BMI should use caution.

People prone to low blood sugar or hunger headaches may struggle with fasting. Those new to IF should start slowly under medical supervision.

Types of Intermittent Fasting

There are several different ways to implement intermittent fasting. Some of the most popular methods include:

16:8 Fasting

This involves fasting for 16 hours per day and limiting eating to an 8-hour window. For example, skipping breakfast and eating between 12pm-8pm.

5:2 Diet

With this approach, you eat normally five days a week and limit calories to 500-600 two non-consecutive days per week.

Eat-Stop-Eat

Fast for 24 hours once or twice per week, such as dinner to dinner or breakfast to breakfast.

Warrior Diet

Eat small amounts of raw fruits and vegetables during the day, followed by one large meal at night.

The best intermittent fasting method comes down to personal preference and lifestyle. Start slowly and experiment to find the fasting rhythm that is sustainable and provides migraine relief for you.

Tips for Intermittent Fasting with Migraines

If you want to try intermittent fasting to help prevent your migraine attacks, here are some tips that may improve your chances of success:

Stay Hydrated

Dehydration can trigger migraine, so maintaining good hydration is essential. Drink water, herbal tea or electrolyte drinks throughout the fasting period.

Get Enough Sleep

Lack of sleep is a common migraine attack trigger. Fasting may impact sleep initially, so focus on getting 7-9 hours per night.

Time Meals Wisely

Plan fasting periods around times you tend to get migraines. For example, fast in mornings if headaches strike later in the day.

Eat Regularly During Eating Windows

Dont skip meals once you start eating to prevent rebounds in blood sugar or hunger headaches.

Include Complex Carbs and Protein

Eat nourishing foods like whole grains, veggies, and lean proteins to maintain energy and fullness when not fasting.

Take Supplements if Needed

Speak to your doctor about supplements to prevent nutritional deficiencies from fasting, especially with migraine medications.

Break a Fast If Needed

If you feel signs of hypoglycemia, low energy, dizziness, or a fasting headache coming on, stop and eat something.

Foods to Eat While Intermittent Fasting

Dietitians recommend focusing on whole, nourishing foods during intermittent fasting eating periods. Some beneficial options include:

Produce

Fruits, vegetables, and leafy greens provide fiber, antioxidants, and hydration. Salad greens, broccoli, berries, citrus fruits, tomatoes, and apples are great choices.

Lean Protein

Fish, poultry, eggs, nuts, seeds, beans and lentils supply protein to help you stay full longer. They also provide B vitamins that may prevent headaches.

Whole Grains

Complex carbs like quinoa, oats, brown rice, and whole wheat bread can stabilize blood sugar levels after fasting.

Healthy Fats

Olive oil, avocados, nuts, and omega-3s promote satiety while fasting. Coconut oil may also provide ketones as an alternative energy source.

Bone Broth

Sipping broth provides electrolytes and minerals without halting the fasted state for mild headaches.

Foods to Avoid While Intermittent Fasting

On the flip side, there are foods that can worsen headaches and should be minimized, especially during intermittent fasting periods. These include:

Refined Carbs

Sugary snacks, refined grains like white bread, and starchy foods may trigger blood sugar swings and hunger.

Processed Foods

Packaged convenience foods tend to be high in sodium, nitrates, and MSG that can provoke headaches.

Artificial Sweeteners

Ingredients like aspartame may exacerbate migraine symptoms in some people.

Caffeine

Caffeine withdrawal can cause headaches but too much may also trigger migraine attacks.

Alcohol

<p

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.