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.
