What is a migraine
A migraine is a headache that usually occurs on one side of the head and involves the excessive dilation or contraction of the brain's blood vessels. It can take two forms: common and classic. Both involve severe throbbing pain and can be accompanied by nausea, vomiting, blurred vision and tingling or numbness of the limbs. However, a classic migraine is preceded by warning signs, such as speech disorders, disturbances in vision (flashing lights, stars, geometric shapes) and sensitivity to light: a set of symptoms known as an aura. Migraines may occur anywhere from once a week to once or twice a year and may last from just a few hours to several days.

Who gets them
A migraine is a relatively common disorder affecting more women (about 17%) than men (5%) at some stage during their lives. It is more prevalent in women than in men possibly because of the fluctuations in the female hormone oestrogen. Improvements are often experienced after the menopause. Migraines occur most often in people between the ages of twenty and thirty five and tend to decline with age. The condition usually begins in childhood but is often not manifested as headaches, but rather as colic, abdominal pains, vomiting and severe motion sickness. More than half of sufferers can demonstrate a family history of the disease.

Factors that may provoke an attack
Any number of things can trigger a migraine in a susceptible individual, including allergy to foods or chemicals, constipation, stress, shock, liver malfunction, emotional and hormonal changes, dental problems, flashing lights, exposure to cigarette smoke, overexertion and climatic changes. Low blood sugar has also been implicated in migraine attacks - the lower the blood sugar level, the more severe the headache.

A study in the Lancet reported that when allergenic foods were eliminated from the diet of children as many as 93% of sufferers found relief. In another study, 66% of adults had complete relief within two weeks of the offending food being eliminated. It therefore seems wise to try and identify dietary offenders and eliminate these as a first line of attack.

Foods that may precipitate an attack
The most common allergens are cows milk, wheat, chocolate, eggs, oranges and the food additive benzoic acid, but other foods have been shown to have an affect:

Caffeine (in tea, coffee, cola and over-the-counter caffeine-containing medications)

Certain fruits, especially citrus fruits and their juices; also bananas, figs, raisins and avocados

Alcohol, especially red wine and champagne; vodka is least likely to provoke an attack

All cheese except cream cheese, processed cheese and cottage cheese

Nuts, including peanut butter

Any food that is cured, pickled, soured, yeasty or fermented e.g. yoghurt, soured cream, sausage, bacon, salami, herring, sauerkraut

Dietary considerations
Follow a diet low in simple carbohydrates and high in protein and eat small regular meals with nutritious snacks in between to help balance blood sugar levels. Concentrate on a wholefood diet

Consider eliminating alcohol and/or sugary drinks to help prevent swings in blood sugar levels

Drink plenty of filtered or bottled water (at least one litre per day) to help flush toxins from the system. It has been demonstrated in studies that there could be a strong link between chemicals and pesticides in tap water and the allergic response in many chemically sensitive people. The headaches of these people improve dramatically on filtered water.

Foods to include
almonds, almond milk, watercress, parsley, fennel, garlic, cherries, fresh pineapple

Fish oil
Taken for at least six weeks has been shown to block migraines in 60% of sufferers. Pain and severity of the headaches lessened. Men are more apt to get relief from fish oil than women. Including fish e.g. salmon, trout, mackerel and sardines in the diet may have a long term effect on brain chemistry. Keep saturated animal fat and fried foods to a minimum, as this blocks the absorption of the beneficial Omega 3 fatty acids in the fish oil.

Foods that contain magnesium and calcium
As these help to regulate the contraction and relaxation of the blood vessels. Include green leafs̢۪ vegetables, root vegetables and seeds e.g. sesame, pumpkin, sunflower.

Foods to exclude
foods that contain the amino acid Tyramine, aged meat, avocados, bananas, beer, cabbage, canned fish, dairy products, aubergines, hard cheeses, potatoes, raspberries, red plums, tomatoes, wine and yeast. Also avoid monosodium glutamate (MSG), preservatives (nitrites found in prepared meats), heavily salted foods, chocolate, aspirin. Cut out caffeine-containing products.
Do this gradually to avoid withdrawal headaches.

Useful herbs
ginger - try a third of a teaspoon of powdered ginger in water to abort an attack and include raw ginger root your diet on a daily basis; chamomile, feverfew, rosemary, valerian can also be helpful.

Other considerations

A migraine attack may be prevented from developing into excruciating pain by taking niacin (vitamin B3) at the first signs of an attack.

Baths with essential lavender oil may produce relief from symptoms.

Learn better ways to cope with stress and relieve nervous tension. Get regular moderate exercise and perform some sort of relaxation exercises (e.g. yoga) on a daily basis. Massage the head and neck daily.

The overuse of commonly prescribed drug s for pain relief may actually increase the likelihood of an attack.

See your dentist to eliminate gum disease, tooth decay or bacterial infection or tooth grinding which may be contributing to the problem.

A chiropractor or osteopath will be able to check for any spinal misalignment, which can be a contributory factor in migraine headaches