9 alimentos que ayudan con los dolores de cabeza (y por qué funcionan)

Prestar atención a lo que come es siempre importante, pero la dieta juega un papel aún más importante cuando no se siente bien.

Para las personas que viven con dolores de cabeza o migrañas frecuentes, ciertos alimentos pueden ser a menudo un desencadenante para que comience un dolor de cabeza, pero también hay alimentos llenos de nutrientes que pueden ayudarle a sentirse mejor.

Comprender la conexión entre la dieta y los dolores de cabeza puede ayudarle a tomar decisiones impactantes para sentirse mejor cada día y volver a sentirse bien.

¿Qué alimentos ayudan con los dolores de cabeza?

A variety of whole, fresh foods are known to help alleviate headaches by providing essential nutrients like magnesium, antioxidants or anti-inflammatory compounds. Foods can also help keep you hydrated, which can help with headache symptoms.

Vamos a echar un vistazo más de cerca a qué alimentos pueden ayudar con los dolores de cabeza.

1. Nueces y semillas

Ricos en magnesio, un mineral esencial para relajar los músculos y reducir los desencadenantes de dolor de cabeza, tanto los frutos secos como las semillas ayudan a prevenir y aliviar el dolor de cabeza. La deficiencia de magnesio puede estar relacionada con las migrañas y los dolores de cabeza por estrés o tensión. Entre las mejores fuentes se incluyen:

• Almendras: Un puñado de almendras es un aperitivo fácil y rico en magnesio cuando está en movimiento.
• Anacardos: La adición perfecta a las ensaladas, a los salteados o incluso como aperitivo por sí solos.
• Semillas de chía: Llenas de {omega-0s} y magnesio, lo que las convierte en una excelente opción para reducir la inflamación en su cuerpo. Pruebe a añadirlas a batidos, yogur o gachas de avena.
• Semillas de calabaza: Un refrigerio rápido para apoyar la función nerviosa constante y aumentar la ingesta de magnesio.

2. Ginger

El jengibre es un antiinflamatorio natural que se utiliza a menudo para tratar las náuseas y los dolores de cabeza tensionales. El jengibre contiene compuestos como los gingeroles y los shogaoles que alivian la inflamación y pueden ayudar a proporcionar un alivio rápido de los síntomas. Puede añadir jengibre fresco al té, a las sopas o incluso a los batidos.

3. Frijoles y legumbres

Los frijoles y las legumbres, como las lentejas, los garbanzos o los frijoles negros, son excelentes fuentes de proteínas y magnesio. El magnesio ayuda a regular los niveles de azúcar en la sangre, lo que puede estabilizar la energía y combatir los desencadenantes de los dolores de cabeza. Úselos en sopas, ensaladas o guisos para crear comidas saciantes que alimenten su cuerpo y le brinden un impulso natural de magnesio.

4. Verduras de hoja verde

Las verduras de hoja verde oscura, como las espinacas, la col rizada y la acelga, están llenas de magnesio y antioxidantes, nutrientes clave que ayudan a aliviar los dolores de cabeza al reducir el estrés y relajar los vasos sanguíneos. Incorpore fácilmente estos alimentos en su dieta añadiéndolos a batidos, mezclándolos en una ensalada o sirviéndolos como acompañamiento para un impulso saludable.

5. Pescado grasoso

Rich in omega-3 fatty acids, fatty fish can reduce inflammation and combat headache triggers. Canned, frozen or fresh cold-water fish, such as tuna, salmon, sardines, herring and mackerel are good sources of omega-3 fatty acids.

6. Fruit

Fruits offer a natural and delicious way to keep headaches at bay. Each variety brings its own unique benefits to the table.

• Bananas: High in magnesium, bananas are a great source for a quick energy boost and can help reduce hunger headaches.
• Berries: Due to their high antioxidant content, blueberries, strawberries and blackberries can help relieve headaches caused by sinus pressure and brain inflammation from stress.
• Citrus fruits: Known as a good source of vitamin C, citrus fruits such as oranges or grapefruits may help reduce the intensity and frequency of headaches. Orange juice is also a great option that may help with headaches due to its high magnesium content.
• Watermelon: Due to its high water content, watermelon can help hydrate your body—helping reduce dehydration-related headaches.

If you struggle to drink enough water because you find the flavor boring, fruit-infused water may be another way to avoid dehydration and reap the benefits of fruit.

7. Mushrooms

Low in calories yet rich in riboflavin, more commonly known as vitamin B2, mushrooms may help with migraines and headaches due to their anti-inflammatory and antioxidant properties.

8. Chocolate

Aside from the heart-healthy benefits of chocolate, chocolate can also help some people alleviate migraine headaches. Chocolate contains magnesium and small amounts of caffeine, which may help minimize blood vessels and ease headaches. Dark chocolate has slightly more caffeine than milk chocolate. Be sure to choose chocolate with at least 70 percent cacao to maximize its potential benefits.

For some, chocolate can also be a headache trigger, so if you feel your headache symptoms worsening, it may not be the best option for you.

9. Water

We all know we need to drink water, and staying hydrated is one of the best things you can do for your overall health. Dehydration can lead to headaches and migraines, so it’s important to focus on drinking water and staying hydrated throughout the day. Replace sugary beverages with water, or snack on foods high in water content, such as watermelon, cucumber or celery.

What foods trigger headaches?

On the other hand, several foods are known to trigger headaches for many people. While these triggers can vary from person to person, here are some of the most common ones to watch out for:

• Aged cheese and meats that are high in tyramine
• Alcohol, especially red wine
• Artificial sweeteners, which are found in diet sodas and sugar-free products.
• CAFEÍNA
• Chocolate
• MSG (monosodium glutamate) commonly found in fast foods and processed snacks
• Processed meats that contain preservatives, such as nitrates

These are just a few common foods that can trigger headaches, but everyone is different. By keeping track of what you eat and how it affects you, you can identify patterns and make choices that work best for your body. Small changes can make a big impact on managing headaches and improving your overall well-being.

Tips for creating a headache-friendly diet

Incorporating a balanced diet can help significantly reduce headache frequency and severity. Here are some tips on ways to prevent headaches before they start:

• Prioritize hydration
• Plan magnesium-rich meals
• Add Omega-3s into your diet
• Use ginger as a go-to remedy
• Opt for more whole, unprocessed foods in your diet

Managing headaches often starts with what’s on your plate. The foods you eat can play a significant role in either triggering or relieving headaches, making it important to focus on a balanced, nourishing diet. By discovering headache-friendly foods, you can take meaningful steps towards reducing discomfort from headaches and get back to feeling better.

Así es como puede empezar:

• Add a few headache-friendly foods to your grocery list and begin implementing them into your diet.
• Begin with small changes and use a headache diary to uncover and eliminate any potential triggers.
• For a more personalized approach, consider working with a dietitian who can help tailor a plan to meet your needs.

Making small, consistent adjustments to your diet can empower you to take control of your headaches and feel your best.

If chronic headaches are disrupting your life, learn more about Baylor Scott & White’s Virtual Headache Care program to explore specialized treatment options. Find out if you’re eligible.