Bushra Griffith
Migraines can be triggered by a variety of factors, including certain foods. While there is no universal migraine trigger, some foods are more likely to cause migraines in certain people. Tyramine, found in aged cheeses, is a common trigger. The longer the cheese has been aged, the higher the tyramine content and the more likely it is to trigger a migraine. Other common triggers include caffeine, chocolate, and citrus fruits. Keeping a migraine diary can help individuals identify their specific triggers and avoid foods that may contribute to migraine attacks.
| Characteristics | Values |
|---|---|
| Is cheese good for migraine? | No, cheese is a common trigger for migraine symptoms due to its tyramine content. |
| Foods to avoid | Aged cheeses, cheddar, blue cheese, brie, Swiss, feta, mozzarella, parmesan, cured meats, chocolate, caffeine, citrus fruits, and foods containing MSG or yeast. |
| Identifying triggers | Keep a migraine diary or headache diary to help determine specific triggers, as triggers are highly individual. |
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What You'll Learn
Tyramine in cheese
Tyramine is a natural compound found in plants and animals. It is a byproduct of the breakdown of tyrosine, an amino acid. Tyramine is one of the most important biological amines in food, which can lead to food poisoning if consumed in high amounts. It also leads to drug interactions.
Cheese provides ideal conditions for the production of tyramine. Some cheeses contain high amounts of tyramine and can lead to unwanted effects in people taking monoamine oxidase (MAO) inhibitors. These unwanted effects are called the "cheese effect" or "tyramine interaction".
Based on a detailed review of the literature, the factors influencing the amount of tyramine in cheese include bacterial species, animal species, the effect of storage conditions (time and temperature), pH, moisture, salt, and the number of somatic cells. By identifying and controlling these factors, it is possible to manage the production of tyramine in cheese.
The tyramine levels in cheese range from 3.23 to 1398 mg/kg. A dose of 800 mg/kg for tyramine in cheese is considered toxic. Higher levels of tyramine in the body, along with unusual levels of brain chemicals, can cause changes in the brain that lead to migraines.
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Other migraine triggers
While cheese is indeed a common trigger for migraines, there are several other factors that can also induce an attack. These triggers vary from person to person, and it is important to identify your specific triggers to effectively manage and prevent migraines.
Stress
Stress is one of the most common migraine triggers, affecting almost 70% of people with the condition. Studies have revealed a significant association between daily stress levels and migraine activity. Stress-relieving activities such as exercise, meditation, or yoga can help manage this trigger.
Sleep
Not getting enough sleep or sleeping too much can trigger migraine attacks. Sleep apnea, a serious medical condition associated with sleep and breathing, is also linked to migraines. Maintaining a healthy sleep schedule, aiming for 7-9 hours of sleep each night, is recommended.
Hormones
Hormonal changes during the menstrual cycle or pregnancy can trigger migraines in some individuals. Hormonal treatments, such as birth control or hormone replacement therapy, can provide relief for some people.
Environment
Bright lights, loud noises, and strong smells can trigger migraines and worsen symptoms during an attack. Weather changes, including temperature and atmospheric pressure fluctuations, can also induce migraines. Staying hydrated is crucial, especially during hot weather, to prevent dehydration, another common trigger.
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Migraine safe foods
While cheese is not directly mentioned as being good or bad for migraines, some types of cheese are high in tyramine, which is understood to be a migraine trigger. These include aged cheeses, cheddar, Stilton, Camembert, Swiss, feta, Muenster, and Parmesan. However, other types of cheese contain lower levels of tyramine and may be safer options for those prone to migraines, such as American cheese, cottage cheese, yogurt, fresh milk, farmer's cheese, cream cheese, and sour cream.
It is important to note that triggers vary from person to person, and not everyone will react to the same foods in the same way. To identify specific food triggers, it is recommended to keep a migraine diary or food journal, recording the dates and times of headaches, potential triggers, and any other relevant information. This can help individuals work with their doctors to develop personalized treatment plans.
In addition to tyramine-rich foods, other potential migraine triggers include bright lights, loud noises, temperature changes, strong smells, changes in sleep habits, and unusual stress. Elimination diets that cut out entire classes of food should be approached with caution, as they may lead to malnutrition if not properly managed.
Some general guidelines for migraine-safe foods include opting for fresh meats, poultry, fish, eggs, and canned meats or fish when opened. When it comes to dairy, choosing lower-tyramine options like those mentioned above may be a safer choice. It is also worth noting that certain dietary patterns, like keto and plant-based diets, may help prevent migraine attacks. However, it is always recommended to consult with a doctor or registered dietitian before making any significant dietary changes.
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Dairy foods and migraine
Dairy foods, especially cheese, are commonly reported as migraine triggers. However, clinical studies have produced conflicting results, and more research is needed to confirm the link between dairy and migraines.
Cheese contains tyramine, a chemical formed when bacteria break down proteins in food. Tyramine levels increase as cheese ages, so older cheeses tend to have higher tyramine content. A theory suggests that tyramine causes nerve cells in the brain to release norepinephrine, leading to changes that may trigger headaches and migraines.
Not all cheeses have the same tyramine content. Aged cheeses like cheddar, stilton, blue, camembert, Swiss, feta, muenster, parmesan, brie, and mozzarella are higher in tyramine and may be more likely to trigger migraines. On the other hand, American cheese, cottage cheese, yogurt, fresh milk, farmer's cheese, cream cheese, and sour cream are lower in tyramine and may be safer choices.
It's important to remember that triggers can vary from person to person. To identify specific food triggers, it's helpful to keep a migraine diary, recording the time and date and potential triggers associated with each migraine episode. By slowly reintroducing suspected trigger foods, individuals can better understand their specific triggers and make informed dietary choices to reduce migraine frequency.
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Migraine prevention
While no single factor can be the cause of migraine attacks, food is a common trigger. Tyramine, found in many cheeses, is a well-known culprit of migraines. Blue cheese, brie, cheddar, Swiss, feta, mozzarella, and most other common cheeses are good to avoid. Other dairy products such as yoghurt, fresh milk, and cream cheese are lower in tyramine and may be safer options.
Other common food triggers include chocolate, caffeine, and red wine. Caffeine withdrawal can also cause migraines, but interestingly, caffeine can also help stop oncoming attacks for some people. Cured meats, including deli meats, ham, hot dogs, and sausages, contain preservatives called nitrates, which can release nitric oxide into the blood and dilate blood vessels in the brain. Foods containing yeast, such as sourdough bread and baked goods, are also potential triggers due to their tyramine content.
To identify your specific triggers, it is recommended to keep a migraine diary for several months, noting the time and date of each headache, as well as potential triggers such as exposure to bright lights, strong smells, or unusual stress. After identifying potential triggers, you can try eliminating them from your diet and slowly reintroducing them one at a time to confirm their impact.
In addition to dietary changes, other lifestyle modifications can help prevent migraine attacks. These include limiting exposure to bright lights and direct sunlight, managing sleep habits, and learning stress management techniques such as biofeedback to reduce muscle tension.
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Frequently asked questions
No, cheese is not good for migraines. Aged cheeses, such as cheddar, Swiss, and blue cheese, contain a substance called tyramine, which is associated with triggering headaches and migraines.
Common migraine trigger foods include chocolate, caffeine, red wine, citrus fruits, cured meats, and foods containing MSG or yeast. However, triggers are highly individual, and there is no universal migraine trigger.
You can keep a migraine diary to help determine if specific foods or ingredients are triggering your migraines. Note the time and date your headache starts, and answer questions about potential triggers such as exposure to strong smells, bright lights, loud noises, or changes in sleep habits.
If you identify specific triggers, you can try to avoid them. You can also slowly reintroduce trigger foods one at a time to see if they still trigger your migraines. If they do not, you can add them back into your diet.
