Diet Plan for Headache

Headache is one of the common medical complaints experienced by most of the people at some point of their life. Headache can be a sign of stress, either physical or mental. Skipping meals and fasting can trigger it. Diet is very important factor for preventing or treating headache. A healthy diet should consist of fruits, vegetables, grains, and lean proteins. Avoid fasting, skipping meals, delayed or irregular meals, high sugar foods, junk foods, fried foods, beverages, preserved foods, or alcohol . These actions will help to prevent the “hunger headache” and blood sugar levels falling too low.

 

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

CEREALS

Cereals to be consumed

Whole grains such as Barley, Oats, Brown rice, Corn, Quinoa

Cereals to be avoided

Whole refined flour, White breads, White rice

FRUITS

Fruits to be consumed

Apple, Papaya, Pear, Sapodilla, Musk melon, Watermelon, Pomegranate

Fruits to be avoided

Citrus fruits, Avocado, Bananas, Pineapple, Raspberries, Plums, bananas, oranges, grapefruits, raspberries, and plums, All canned and packaged fruits

VEGETABLES

Vegetables to be consumed

Pumpkin, Squash, Asparagus, Turnip, Potatoes, Cucumber, Onion, Zucchini, Carrot, Bitter gourd, Round gourd, Ridge gourd, Bottle gourd, Ginger

Vegetables to be avoided

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 to be consumed

All pulses and Legumes

Pulses to be avoided

Soybean, Dried and frozen pulses

DAIRY PRODUCTS

Dairy Products to be consumed

Nil

Dairy Products to be avoided

Whole milk and cream, Full-fat yoghurt, cheese, Condensed milk, Curd, Cottage cheese

SPICES

Spices to be consumed

Fennel, Turmeric, Mint, Cumin, Carom, Coriander, Fenugreek, Limited salt

Spices to be avoided

Red chili powder, Black Peppers

DRINKS

Drinks to be consumed

Homemade soup, Carrot juice, Bitter Gourd juice, Aloe Vera juice, Herbal tea, Green tea, Ginger tea

Drinks to be avoided

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

FLESH FOODS

Flesh Foods to be consumed (once in a 15 days)

Egg white, Boiled egg, Salmon, Tuna, Skinless chicken, Lean meat (Grilled/ Roasted)

Flesh Foods to be avoided

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.

SEEDS AND DRY FRUITS

Dry Fruits to be consumed

Flax seed, Sesame seeds, Sunflower seeds, Walnut, Almond

Dry Fruits to be avoided

Peanuts, Raisins

FATS

Fats to be consumed

Cow ghee, Mustard oil, Olive oil

Fats to be avoided

Saturated fats, Cream, Palm oil, Coconut oil, Butter

OTHER FOODS

Other Foods to be consumed

Homemade only, Jaggery

Other Foods to be avoided

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 than you can have it.