Headache

Headaches are a prevalent medical issue encountered by many individuals at various stages of their lives. They may indicate underlying stress, whether physical or psychological. Additionally, the act of skipping meals or fasting can serve as a trigger for headaches. Therefore, diet plays a crucial role in both the prevention and management of headaches. An optimal diet should include a variety of fruits, vegetables, whole grains, and lean proteins. It is advisable to avoid practices such as fasting, meal skipping, irregular eating patterns, and the consumption of high-sugar foods, junk foods, fried foods, preserved foods, or alcoholic beverages. Adhering to these guidelines can help mitigate the occurrence of "hunger headaches" and prevent blood sugar levels from dropping excessively.

DIET CHART FOR HEADACHE

EARLY-MORNING

Ginger tea

BREAKFAST

Veg Semolina (Veg upma) / broken wheat porridge (Veg Dalia) / Veg Vermicelli (Sewian) / Veg poha (Rice flakes) / Veg Idli / Besan pancake (gram flour) / Stuffed Chapatti / Chapatti with Veg or dal / Curd + 1 Eggs white portion

MID-MORNING

Fruit / Coconut water / Salad / Ginger tea / Herbal tea

LUNCH

Mix chapatti / Plain chapatti / Veg pulao / Boiled rice / Vegetable + Dal

EVENING

Herbal tea / Green tea / Roasted Chana / Rice flakes snack

PRE-DINNER

Soup (Home-made) / Chamomile Tea

DINNER

Mix chapatti / Plain chapatti / Vegetable + Dal

DIET INSTRUCTIONS

ALLOWED TO TAKE	AVOID
CEREALS	CEREALS
Whole grains such as Barley, Oats, Brown rice, Corn, Quinoa	Whole refined flour, White breads, White rice
FRUITS	FRUITS
Apple, Papaya, Pear, Sapodilla, Musk melon, Watermelon, Pomegranate	Citrus fruits, Avocado, Bananas, Pineapple, Raspberries, Plums, bananas, oranges, grapefruits, raspberries, and plums, All canned and packaged fruits
VEGETABLES	VEGETABLES
Pumpkin, Squash, Asparagus, Turnip, Potatoes, Cucumber, Onion, Zucchini, Carrot, Bitter gourd, Round gourd, Ridge gourd, Bottle gourd, Ginger	Broccoli, Cauliflower, Cabbage, Beans, leafy dark green vegetables, tomatoes, onions, Peas, Broad beans, Mushroom, Sweet potato, Taro root, Yam, Jackfruits, Red and Green chili, Frozen vegetables
PULSES	PULSES
All pulses and Legumes	Soybean, Dried and frozen pulses
Dairy Products	Dairy Products
Nil	Whole milk and cream, Full-fat yoghurt, cheese, Condensed milk, Curd, Cottage cheese
OILS	OILS
Cow ghee, Mustard oil, Olive oil	Saturated fats, Cream, Palm oil, Coconut oil, Butter
SPICES	SPICES
Fennel, Turmeric, Mint, Cumin, Carom, Coriander, Fenugreek, Limited salt	Red chili powder, Black Peppers
Drinks	Drinks
Homemade soup, Carrot juice, Bitter Gourd juice, Aloe Vera juice, Herbal tea, Green tea, Ginger tea	Milk, Lime water, Soya milk, Buttermilk, Lemon water, Alcohol, Carbonated beverages like Coke, Limca, Pepsi, Fanta etc., Canned soup, Packaged soup and Canned fruit juices, Caffeinated drinks, Coffee, Tea
DRY FRUITS & SEEDS	DRY FRUITS & SEEDS
Flax seed, Sesame seeds, Sunflower seeds, Walnut, Almond	Peanuts, Raisins
FLESH FOODS	FLESH FOODS
Egg white, Boiled egg, Salmon, Tuna, Skinless chicken, Lean meat (Grilled/ Roasted)	Meat, Fish fried Prawns, Lobster, Crab, Lean beef, Pork, Lamb, Ham, Turkey, Rabbit, Egg yolk, Fish roe, Sausages, Mutton, Salami, Bacon, Duck, Goose, Meat pies, and visible fat on meat, Liver, Kidney, and Chest.
OTHERS	OTHERS
Homemade only, Jaggery	All bakery products or processed, Tomato Sauces, Fruit jellies, Jams, Mayonnaise, Ice-cream, Cream soups, Butter scotch, Coconut bar, Chutneys, Pickles, Junk food, Deep fried foods, Spicy foods, Too much salty food

DIET TIPS

Walk for at least 30-45 min is recommended.
Whole fruit should be preferred to fruit juices.
Skipping of meals should be avoided, especially the breakfast
Water intake should be increased at least 8-10 glass regularly
6 Soaked Almond per day
Cleanliness and hygiene should be maintained.

HOME REMEDIES

Invigorating massage – Massage some of the points on the head to ease headaches and block pain signals sent to the brain.
Ginger tea – Crush the ginger slightly and put it in the cup of hot water, steep for 2 to 3 minutes. Drink a cup of ginger tea thrice a day after every meal.
Chamomile Tea – Steep a teaspoon of chamomile flowers and one teaspoon of peppermint leaves in a cup of boiling water for about 10 minutes. Drink this tea after straining it at least thrice a day.
Herbal Tea – Boil ½ tsp each of fennel, coriander, cumin in cups of water till it’s reduced to 2 cups and then you can have it.

Things in this diet chart may vary patient to patient due to the Associated Health Issues, so better to consult Ayurveda Experts for better results.