Tell me what to eat if I have headaches and migraines

Cover

Title

Copyright

Acknowledgments

Table of Contents

Foreword

Introduction

Chapter 1 The Who, What, Where, Why, and How of Headaches and Migraines

Chapter 2 The Most Common Types of Headaches and What You Need to Know About Them

Migraine Headaches

Tension-Type Headaches

Additive-Induced Headaches

Sinus Headaches

How Are Sinus Headaches Treated?

What's the Relationship Between Allergies and Headaches?

Can What You Eat to Reduce Hay Fever?

Rebound Headaches

Caffeine Only Makes It Worse

Pain-Relief Medications May Be the Cause

Hormone Headaches

Cluster Headaches

Chapter 3 Everything You Ever Wanted to Ask a Dietitian About Headaches and Migraines

It's Complicated

The Top 5 Most Wanted Foods and Beverages Trigger List:

Brain Freeze No More

Decreasing Underlying Stress

Finding New Ways to Cope With Life's Stresses

The Two Hormones Linking Food and Stress

De-Stress Your Diet

7 Things You Can Do Today to Elevate Your Mood Tomorrow (And Beyond)

Chapter 4 The 10 Food Steps to Freedom

Step #1: Keep a Headache Diary

Include Amount of Food and Drink

Just a Reminder

6 Keys to Keeping Your Headache Diary

Step #2: Eat When You Are Hungry, Stop When You Are Comfortable, and Avoid Skipping Meals

What Is Hunger Exactly?

4 Keys to Eating When You Are Hungry

Avoiding Hypoglycemia

Step #3: Limit Caffeine Intake or Eliminate It Completely. And When You Do Cut Back, Do It Gradually

Are You Having Caffeine Withdrawal Headaches?

How to Cut Caffeine Without Withdrawal Symptoms

5 Steps to Being Caffeine-Free and Withdrawal-Free!

Step #4: Avoid Eating a High-Fat Diet

Avoid Hidden Fats

Know Where the Fat Comes From

10 Quick Ways to Eat a Lower-Fat Diet

Trim Back the Fat

Smart Substitutions

Bonus Tips

Step #5: Switch to Plant and Fish Sources of Omega-3 Fatty Acids

How to Get What You Need

Just the Flax Please!

Step #6: Is Aspartame Not So Sweet for Your Headaches?

Step #7: Limit Tyramine-Containing Foods

What Is Tyramine?

What Is Tyramine's Connection to Headaches and Migraines?

What Foods Contain Higher Levels of Tyramine?

Step #8: Avoid Certain Additives

Step #9: Beware of Certain Dehydrating Beverages, and Keep Hydrated

Better Beverages to Try Instead

Step #10: Work Magnesium-Rich Foods Into Your Diet

More on Magnesium

Top Magnesium-Rich Foods

Chapter 5 21 Recipes That May Help Your Headaches

Brunch

Mini Spinach Frittatas

Irish Egg Skillet

Fresh Fruit Muffins

Wheat Drop Biscuits

Tuna and Bean Salad

Dinner Entrees

Jumbo Shells With Marinara

Cheesy Turkey or Chicken Enchiladas

Low-Fat Chicken Broth

Vegetarian Broth

Savory Vegetable Gravy Makes

Turkey and Cranberry Sandwich

The Day-After Irish Shepherd's Pie

Turkey Fettuccini Alfredo

Turkey Navy Bean Chili

Creamy Turkey or Chicken Spinach Lasagna

Tuna Casserole

Garlic Pork Roast

Desserts

Blondies

Peachy Cake

Easy as Pie Cherry Cobbler

Angel Food Cake Deluxe

Toss-and-Go Snack Recipe

Pretzel Potpourri

Chapter 6 Supermarket Shopping Made Simple

Snack Attack Plan

T$25113

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