Kamil Perry
Cheese is a beloved food for many, but it's also been identified as a potential trigger for headaches and migraines. While no single factor can be the cause of migraine attacks, food is a common trigger, and certain compounds in cheese, such as tyramine, formed during the aging process, have been linked to headaches. Tyramine may cause changes in brain chemicals and trigger a back-and-forth narrowing and widening of blood vessels, leading to the characteristic throbbing of a migraine. This effect is more pronounced in aged cheeses, such as blue cheese, Swiss, cheddar, and Parmesan, while fresh cheeses like American, cottage cheese, and yogurt are less likely to cause issues. For those prone to headaches and migraines, understanding the role of tyramine-rich foods like cheese and adopting a low-tyramine diet may be key to reducing the frequency of attacks.
| Characteristics | Values |
|---|---|
| Is cheese a trigger for headaches? | Yes, cheese is a trigger for headaches and migraines. |
| Types of cheese to avoid | Aged cheeses such as sharp cheddar, mozzarella, blue cheese, brie, Swiss, feta, and gouda. |
| Types of cheese to consume | Fresh cheeses such as American, mild cheddar, and Monterey Jack. |
| Other headache triggers | Food is a common trigger, but other factors include changes in altitude, temperature, sleep habits, unusual stress, and artificial sweeteners. |
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What You'll Learn
Aged cheese and tyramine
While there is a lack of research on cheese as a migraine trigger, it is generally believed that aged cheese is more likely to cause headaches. This is due to a substance called tyramine, which develops as the proteins in cheese break down over time. The longer cheese ages, the higher its tyramine content.
Tyramine may cause nerve cells in the brain to release norepinephrine, a brain chemical. Higher levels of tyramine in the body, combined with unusual levels of brain chemicals, can cause changes in the brain that lead to headaches. According to the National Headache Foundation, tyramine can cause vasoconstriction, or narrowing, of some blood vessels in the brain. This is followed by vasodilation, or widening, of the blood vessels, resulting in the characteristic throbbing pain of a migraine.
Aged cheeses such as blue cheese, Swiss, cheddar, Gouda, Parmesan, feta, and mozzarella are high in tyramine. However, not all cheeses are equally prone to triggering migraines. Fresh cheeses, which do not undergo the same aging process as aged cheeses, are less likely to cause migraines. Examples of fresh cheeses that are generally safe for migraine sufferers include American cheese, mild cheddar, and Monterey Jack.
It is important to note that tyramine is also present in other foods, such as processed or cured meats, and fermented foods like sauerkraut and kimchi. Additionally, other dietary and lifestyle factors, such as artificial sweeteners, stress, menstrual periods, weather changes, and exposure to strong smells, bright lights, or loud noises, can also contribute to headaches. Keeping a headache diary can be a useful tool to help identify specific triggers and patterns.
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Migraine triggers and fresh cheese
Migraine is a common neurological condition that affects many people worldwide. While the exact pathophysiology of migraines is not fully understood, experts have identified several triggers that can set off a migraine attack. These triggers can be environmental, physiological, or dietary.
Dietary triggers of migraine have been extensively studied, and tyramine, a substance found naturally in some foods, has been identified as a potential trigger. Tyramine is believed to cause nerve cells in the brain to release the chemical norepinephrine, leading to changes in the brain that result in headaches. While experts are still unsure of the exact mechanism, they advise those prone to migraines to limit their intake of tyramine-rich foods.
Cheese is one of the foods that contain tyramine, with aged cheeses like cheddar, blue cheese, Swiss, and Parmesan having higher levels of tyramine. As a result, these aged cheeses are more likely to trigger migraines and are generally recommended to be avoided or consumed in limited quantities. On the other hand, fresh cheeses, which are not aged, have lower levels of tyramine and are less likely to trigger migraines. Examples of fresh cheeses that are considered safe for migraine sufferers include American cheese, cottage cheese, cream cheese, mozzarella, ricotta, and Monterey Jack.
It is important to note that while tyramine is a known trigger for some migraine sufferers, not everyone reacts to it in the same way. Keeping a headache diary, where you track your meals and the occurrence of migraines, can help identify specific triggers. This can be a useful tool to determine if tyramine-rich foods, including certain cheeses, are a trigger for your migraines.
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Other dietary triggers
While cheese is not directly linked to headaches, aged cheese is generally considered more likely to cause headaches than fresh cheese. This is because aged cheese contains higher levels of tyramine, which causes the release of the chemical norepinephrine by nerve cells in the brain. This results in vasoconstriction, or narrowing, of blood vessels in the brain, followed by dilation, or widening, causing the throbbing pain characteristic of migraine headaches. Other dairy products, such as yoghurt, fresh milk, and cottage cheese, are lower in tyramine and less likely to trigger headaches.
In addition to tyramine-rich foods, there are other dietary factors that may trigger headaches or contribute to migraine attacks. Here are some of them:
- Processed meats: While there is no conclusive evidence that processed meats cause headaches, the nitrates used as preservatives in hot dogs, bacon, and deli meats may dilate blood vessels and trigger headaches in sensitive individuals, according to the National Headache Foundation.
- Monosodium glutamate (MSG) and artificial sweeteners: MSG, commonly found in soy sauce and used as a food additive, is a known headache trigger for some people. Artificial sweeteners, especially when combined with other migraine triggers like stress or hormonal changes, may also contribute to headaches.
- Caffeine: Disrupting your regular caffeine intake or consuming excessive amounts can trigger headaches. While small amounts of caffeine can help alleviate headaches, it is recommended that people prone to migraines limit their daily caffeine intake to 200 milligrams.
- Aspartame: While studies have shown conflicting results, some individuals sensitive to aspartame may experience increased headaches when consuming large amounts of products containing this artificial sweetener.
- Hormonal changes and stress: While not directly dietary, it is worth mentioning that hormonal fluctuations and stress levels can impact the occurrence of headaches and migraines. Maintaining a balanced diet and consistent meal patterns can help manage these triggers.
- Other tyramine-rich foods: In addition to aged cheeses, tyramine can be found in processed or cured meats, fermented foods like sauerkraut and kimchi, nuts, beans, yogurt, bananas, and citrus fruits. However, it is important to note that the majority of studies on tyramine have not found conclusive evidence linking it to migraine attacks.
It is important to note that the impact of diet on headaches varies from person to person, and keeping a food diary can help identify specific triggers. Additionally, maintaining a balanced, healthy diet with consistent meals and proper hydration is crucial for reducing the risk of headaches and managing migraine symptoms.
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Tyramine in other foods
Tyramine is a substance that forms as the proteins in certain foods break down over time. It is found in higher concentrations in aged cheeses such as blue cheese, Swiss, cheddar, Gouda, Parmesan, and mozzarella. However, tyramine is not limited to cheese and can be found in a variety of other foods.
Meats, poultry, and fish can also contain tyramine. Dry sausages, salami, pickled or smoked fish, caviar, aged chicken livers, and soups or gravies made from meat extracts tend to be higher in tyramine. On the other hand, fresh meat, poultry, fish, eggs, luncheon meats (except salami), and canned meats or fish are lower in tyramine.
Some fermented foods also contain tyramine, such as sauerkraut and kimchi. Additionally, processed or cured meats like bacon, hot dogs, deli meats, and ham may contain nitrates and nitrites, which can dilate blood vessels and trigger headaches in some individuals.
Other tyramine-containing foods include yeast-containing products such as sourdough bread and freshly baked goods like donuts, cakes, and bread. Alcohol also contains tyramine. While there is limited research on MSG as a headache trigger, it is a flavour enhancer found in various processed foods, and some individuals with migraines report that it is a trigger for them.
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Food diaries and triggers
Food can be a common trigger for headaches and migraines. Keeping a food diary or headache diary can be a useful way to identify any patterns between your diet and headache activity. Record everything you eat and drink for several months, along with any relevant information about your symptoms, such as when you have headache days and migraine attacks.
In your diary, also note the time and date your headache starts, and whether you have been exposed to other common triggers, such as a change in altitude, temperature, sleep habits, unusual stress, or bright lights and loud noises. It is also important to note that headaches may not start for up to 24 hours after eating certain trigger foods.
Dietary triggers are a common cause of migraines, and certain diets have been reported to decrease the frequency of migraine attacks if dietary triggers or patterns are adjusted. For example, tyramine-rich foods are suspected to cause migraines due to the chemical's impact on nerve cells in the brain. Foods containing tyramine include aged cheeses, such as cheddar, blue cheese, and parmesan. Other tyramine-rich foods include dry sausages, salami, smoked fish, and aged chicken livers. However, fresh cheeses such as cottage cheese, cream cheese, and sour cream are lower in tyramine.
Other suspected food triggers include alcohol, food additives such as MSG, and caffeine. Skipping meals and fasting have also been linked to triggering migraine attacks.
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Frequently asked questions
No, cheese is not good for headaches. Aged cheese, in particular, is known to trigger migraines. This includes varieties like blue cheese, Swiss, cheddar, Gouda, Parmesan, brie, feta, and mozzarella. The culprit is a substance called tyramine, which forms as the proteins in cheese break down over time. Fresh cheeses, such as American cheese, mild cheddar, and Monterey Jack, are less likely to cause headaches.
In addition to aged cheese, other tyramine-rich foods include cured and processed meats, fermented foods like sauerkraut and kimchi, and foods containing yeast, such as sourdough bread and baked goods. Some people may also be sensitive to MSG, which is found in frozen or canned foods, soups, snacks, seasoning, and ingredients like hydrolyzed vegetable protein and yeast extract. Artificial sweeteners, chocolate, and citrus fruits can also trigger migraines in some individuals.
Keeping a headache diary for several months can help identify potential triggers. Note the time and date when a headache starts and reflect on any dietary, environmental, or lifestyle factors that may be contributing. It is important to remember that headaches may not occur immediately after consuming trigger foods, and the effects may be delayed by up to 24 hours or even longer.
