Headaches are described as pain located in the head or part of the face. The pain can be sharp or dull, brief or constant, with a pressure that can feel throbbing. The location, severity, and frequency will vary according to the type and cause of the headache. The two main categories of headaches are primary and secondary, and while secondary headaches are considered a symptom of an underlying medical condition such as a brain tumour, head injury, brain bleed or a sinus problem, primary headaches can result from a dysfunction or overactivity of pain sensitive structures in the head. They are sometimes genetic, or triggered by lifestyle or dietary factors (e.g., migraine or tension headaches) but are not caused by underlying medical conditions.
Because headaches are often multifactorial, finding the trigger is key to treating the headache. Multiple mechanisms activate the specific nerves that affect muscles and blood vessels. There are highly sensitive nerve endings within walls of blood vessels (arteries) that supply blood to brain. Pain can occur when they constrict or dilate. Whatever causes the changes to the blood vessels can cause the headache.
These are many causes and headache triggers. Some common ones are:
Caffeine withdrawal
Constipation
Dehydration
Dental infection
Exhaustion/exertion/lack of or excess sleep
Eyestrain
Environmental factors such as perfumes, industrial chemicals
Food chemical intolerance/sensitivity
Gut issues/maldigestion
Hangover – alcohol or overeating
Hormonal triggers
Illnesses such as viral infection /influenza
Hypertension
Low Blood sugar – or hunger headaches
Mechanical or muscle tension issue- neck, back, posture
Migraine
Sinus infection or congestion
Stress and tension triggers
TMJ
Foods that may trigger headaches.
Headaches triggered by chemicals in food can be difficult to isolate. Many of these chemicals are naturally occurring which means they are hidden until an allergy or intolerance becomes obvious. Headaches are one of the common food sensitivity and intolerance symptom. Others include gut, skin and mood reactions.
There are many food chemicals that can trigger headaches. They include dietary amines such as phenylethylamine, tyramine and histamine which are vasodilators, and also nitrates/nitrites, sulphites, tannins, salicylates, aspartate, sugar, alcohol, caffeine, gluten, glutamate, and capsaicin to name a few. Many everyday foods such as cheese, chocolates, tomatoes, citrus fruits, red wine, and some spicy foods can be problematic because they contain ingredients such as additives, preservative or naturally occurring chemicals. Let’s look more closely at a few of these chemicals and the foods in which they occur.
Nitrates used as food preservatives and in cardiac medications and are a common headache trigger. Nitrate preservatives are found in foods such as sausages, bacon, ham, cured deli meats and in many canned foods.
Tannins are a naturally occurring compound present in tea and can be a trigger for headaches. They are also found in foods like grape skins, chocolate, legumes, some fruits and vegetables, vanilla, wines, coffee etc.
Tyramine is a naturally occurring trace amine present in foods such as aged cheese, avocados, sauerkraut, kimchi, beans, eggplants, raspberries, peanuts dried or smoked fish, soy products, overripe fruits, beer, cured meats, etc. Well known for triggering headaches including migraine, it is found in many foods that are aged, dried, fermented or smoked for preservation.
Histamine- like tyramine, nitrates, sulphites and phenylethylamine, also occurs in fermented alcoholic beverages- especially red wine- as well as many foods. Histamine sensitivity or intolerance can cause a variety of symptoms, including migraine. Histamine has a vasodilative effect, causing blood vessels to expand. Vinegar, cured meats, beer, sour foods, dried fruits, nuts and aged cheese contain histamine.
Phenylethylamine -a mild alkaloid stimulant, can cause migraine-like headaches in some people. It can increase blood flow towards the brain, which can either trigger or worsen migraine in people. Foods such as chocolate, fermented foods like cheese, soy foods, citruses and vinegar contain phenylethylamine.
Caffeine – is both a vasoconstrictor as well as a vasodilator, so its affect is variable. Found in foods sources such as tea, coffee, chocolate etc. it is a widely used psychostimulant. Some studies say that caffeine at low intake may help as a mild painkiller for headaches. Some people report feeling better after a cup of coffee or tea, and others worse. Chronic consumption of caffeine is not ideal because your body becomes dependent on caffeine. Stopping suddenly can cause withdrawal symptoms such as migraine.
Sulphur – is an essential mineral, that the body can’t make it on its own, so we must consume it through our diets, and it is found in many plant- and animal-based foods. It assists in numerous bodily functions, but some people are sensitive to sulphur rich foods and headaches can be a symptom of sensitivity. Examples include garlic, leeks, onions, broccoli, broccolini, and cruciferous vegetables, legumes, eggs, dairy products, some nuts and seeds and some meat and seafood.
Sulphites are used as preservatives and antioxidants in food and examples include dried fruits, vegetables, pickled onions, bottled soft drinks, mincemeat, sausages.
Salicylates- are natural chemicals found in plants. They help protect fruit and vegetables from disease and insects. Sensitivity symptoms include headaches. They are found in many foods including legumes; many vegetables and fruits; cereals, plus many spices, teas, and condiments. They are also present in pharmaceutical medications such as aspirin.
MSG – monosodium glutamate – a naturally occurring compound and often used artificially as a flavouring agent in some cuisines including Asian cuisine, and in commercial sauces, for its unique umami taste and as a meat tenderiser. Some evidence indicates it can worsen or cause headaches in sensitive people.
Aspartame – a sweetener, can elevate levels of phenylalanine, and inhibits synthesis and release of dopamine and serotonin which are neurotransmitters that can help reduce headaches. Lowered dopamine levels are thought to trigger headaches. It is found in sugar reduced foods and beverages.
There are many examples of foods which trigger headaches, and to isolate and appropriately reduce or remove these foods a food diet diary is a helpful tool. Your Nutritionist or naturopath can help with finding the foods that may be causing or exacerbating headaches and also check for any other possible dietary triggers such as dehydration, low blood sugar, under or overeating and gut and maldigestion problems.
