If you frequently get headaches but don’t know why, your diet may be a factor. A doctor has revealed that it whilst many of us think of sweet treats and other unhealthy food could trigger it, it’s more than this.
Tyramine, a naturally occurring compound in plants and animals, is present in many foods and could be the culprit without you knowing it. And it’s not just found in the so-called unhealthy food you’re avoiding. So what is causing your migraine or headache – and is there a difference?
What’s the difference between a headache and migraine?
Talking about the difference, Dr Maria Teresa Goicochea, head of the Headache Clinic at Fleni, explained to infobae: “When we talk about cephalalgia, we mean headache. They are synonyms, and it is considered a symptom.
“There are multiple causes of cephalalgia. Unlike this, migraine is a neurological (not psychiatric) disease that generates multiple symptoms, with headache being the most recognised by people, but not the only one.”
The doctor described the main symptoms as:
- nausea
- vomiting
- intolerance to light, sounds, smells or movements
- difficulty concentrating
- feel slow in thought
- feeling of tension in the neck
What causes a headache?
The American Migraine Foundation reveals migraine attacks are often due to multiple factors: “When you’re already stressed, not sleeping well or not exercising, certain dietary factors can make it more likely you’ll have a migraine attack.” Not only can stress be a factor, but food can be, too, with multiple causes due to tyramine.
The National Headache Foundation defined tyramine as a vaso-active amino acid found in some foods: “It causes headaches in some patients and is a product obtained by converting tyrosine (an amino acid present in many proteins) into epinephrine (an active hormone produced internally in the adrenal gland).
“Foods that contain tyramine can cause headaches (migraines) by triggering a chain reaction that results in the most common causes of headaches – cerebral vasoconstriction, followed by dilation of the blood vessels in the head.”
What foods contain tyramine?
Tyramine is present in many foods, but it is particularly concentrated in fermented foods and beverages. This occurs because, over time, microbes convert the amino acid tyrosine into tyramine. Studies suggest that the longer a food is aged or fermented, the higher its tyramine levels become.
Tyramine-rich foods, according to the Mayo Clinic are:
- Strong or cured cheeses, such as aged cheddar, Swiss and Parmesan; blue cheeses like Stilton and Gorgonzola; and Camembert. Cheeses made from pasteurised milk are less likely to contain high levels of tyramine, for example, American cheese, cottage cheese, ricotta, farm cheese and cream cheese
- Cured meats, which are meats treated with salt and nitrate or nitrite, such as sausages, pepperoni and salami
- Smoked or processed meats, like hot dogs, mortadella, bacon, corned beef or smoked fish
- Canned or fermented foods like sauerkraut, kimchi, caviar, tofu or pickles
- Sauces like soy sauce, shrimp sauce, fish sauce, miso and teriyaki sauce
- Soy and soy products
- Peas, beans and their pods
- Dried or overripe fruits, like raisins or plums, raisins, overripe bananas or avocados
- Alcoholic beverages, like beer, especially draft or homemade, red wine, sherry and liquors
- Combined foods that contain any of the above ingredients
In addition to following the basics of a healthy diet, there are additional recommendations from the American Migraine Foundation. As well as warning people do not eat or drink anything you know triggers migraine attacks, they caution:
- Don’t skip meals as this can increase the risk of migraine attacks
- Have breakfast. Try to have a protein-rich breakfast within 30 to 60 minutes of waking up in the morning
- Consider eating five small meals a day. To feel satiated for longer, try including a carbohydrate, a protein, and a healthy fat in each small meal
- Drink water throughout the day instead of sugary drinks
Although a wide range of acute and preventative medications are now available for the treatment of migraine headaches, many patients will not have a significant improvement in the frequency and severity of their headaches unless lifestyle modifications are made, says one study.
They point out that, in addition to tyramine, some individuals may be sensitive to phenylethylamine, aspartame, monosodium glutamate, nitrates, nitrites, alcohol, and caffeine. Research suggests that avoiding these substances may help reduce the risk of migraines.
Their conclusion reads: “The identification of food triggers, with the help of food diaries, is an inexpensive way to reduce migraine headaches. We also recommend the use of the following supplements in the preventative treatment of migraines, in decreasing order of preference: magnesium, Petasites hybridus, feverfew, coenzyme Q10, riboflavin, and alpha lipoic acid.”