European Migraine Day of Action: How Food, Drinks, and Supplements Can Help Fight Migraines

Every 12th of September, European Migraine Day of Action shines a spotlight on a condition that affects millions of people across the continent. 

Migraines are far more than “just a headache” – they can be debilitating, causing pain, nausea, light sensitivity, and even visual disturbances.

 As my wife and I are both migraine sufferers we have personal experience of them. 

While medical treatment and lifestyle adjustments are essential, many people also find relief by paying attention to what they eat and drink.

On this awareness day, let’s explore how food, beverages, and supplements can play a role in migraine management.

Foods That Can Help Prevent Migraines

Magnesium-rich foods

Low magnesium levels have been linked to migraines. Foods such as spinach, kale, pumpkin seeds, almonds, and avocados are excellent natural sources.

Omega-3 fatty acids

Found in salmon, sardines, flaxseeds, and walnuts, omega-3s help reduce inflammation, which may ease migraine frequency and severity.

Whole grains

Oats, brown rice, and quinoa provide steady energy release and help prevent sudden blood sugar dips that can trigger attacks.

Leafy greens

Rich in folate and other B vitamins, greens like broccoli, kale, and romaine lettuce may support brain health and reduce migraine risk.

Drinks That May Reduce Migraine Frequency

Water

Dehydration is a common migraine trigger. Regular water intake throughout the day is one of the simplest and most effective preventative measures.

Ginger tea

Known for its anti-nausea and anti-inflammatory properties, ginger tea can be soothing during the early stages of a migraine.

Peppermint tea

Peppermint is often used to relieve tension headaches and may provide comfort for some migraine sufferers.

Caffeine in moderation

For some people, a small amount of caffeine (such as green tea or coffee) can ease early migraine symptoms. However, excessive intake or withdrawal may worsen them, so balance is key. I find a can of chilled Cola really helpful.

Supplements to Consider

Before starting any supplements, it’s always best to consult a healthcare professional. However, several have shown promise in migraine prevention:

Magnesium – Often recommended for reducing both frequency and severity of migraines.

Riboflavin (Vitamin B2) – May help decrease the number of migraine attacks when taken daily.

Coenzyme Q10 – Supports energy production in cells and may lower migraine frequency.

Feverfew – A traditional herbal remedy that some studies suggest can reduce migraine occurrence.

Foods and Drinks Best Avoided

While some foods can help, others may trigger attacks for certain individuals. Common culprits include:

Aged cheeses

Processed meats (containing nitrates/nitrites)

Chocolate

Alcohol (particularly red wine)

Artificial sweeteners like aspartame

Since triggers vary, keeping a migraine diary can help identify personal patterns.

Taking Action on Migraine Day

European Migraine Day of Action is not just about awareness – it’s about empowering people to make small changes that can lead to big improvements. Simple dietary shifts, hydration, and supportive supplements, alongside medical advice, may help reduce the burden of migraines.

If you or someone you love suffers from migraines, today is a good day to:

Learn more about dietary triggers and helpers.

Share experiences with friends, family, or support groups.

Speak to a healthcare professional about nutrition and supplements.

Migraines might not be curable yet, but with knowledge and proactive choices, life can be made a little easier.

Natural Remedies and Foods That May Help Fight Off Shingles Outbreaks

Shingles is caused by the reactivation of the varicella-zoster virus, the same virus responsible for chickenpox. 

Once you’ve had chickenpox, the virus lies dormant in your nerve cells, and can re-emerge later in life, causing the painful rash and nerve irritation that defines shingles. 

While medical treatment is essential during an outbreak, certain foods and natural remedies may help support your body’s immune defences and reduce the risk of recurring flare-ups.

Important: Always speak to your GP or pharmacist before starting any new supplements or remedies, especially if you are taking medication or have other health conditions.

1. Eat Foods Rich in Lysine

Lysine is an amino acid that may help reduce the activity of the herpes family of viruses, which includes the varicella-zoster virus. Increasing lysine in your diet could help shorten outbreaks or reduce their frequency.

Sources of lysine include:

Lean meats such as chicken and turkey

Fish like cod and sardines

Dairy products, particularly yoghurt and cheese

Legumes such as beans and lentils

2. Limit Arginine-Rich Foods

Arginine is another amino acid, but this one can encourage viral replication in herpes viruses. Keeping high-arginine foods in moderation may be beneficial if you suffer from frequent shingles outbreaks.

Foods high in arginine include:

Chocolate and cocoa products

Nuts and seeds

Oats and wholewheat products

3. Boost Your Immune System with Antioxidants

A strong immune system is your best defence against shingles flare-ups. Antioxidants help protect your cells from damage and support overall immune function.

Foods rich in antioxidants include:

Blueberries, blackberries, and strawberries

Leafy greens like spinach and kale

Brightly coloured vegetables such as peppers and carrots

Green tea

4. Consider Vitamin C and Vitamin E

Both vitamin C and E are powerful immune-supporting nutrients. Vitamin C aids in wound healing, while vitamin E protects nerve cells, which can be affected during shingles outbreaks.

Vitamin C sources: Oranges, kiwi fruit, bell peppers

Vitamin E sources: Almonds, sunflower seeds, avocado

5. Try Soothing Herbal Remedies

Some natural remedies may help ease discomfort during an outbreak and support recovery:

Aloe vera gel: Cooling and anti-inflammatory, useful for soothing the rash

Chamomile tea compress: May calm irritation and support healing

Lemon balm: Has antiviral properties and can be used in creams or teas

Oatmeal baths: Can relieve itching and discomfort

6. Reduce Stress

Stress is a common trigger for shingles outbreaks. Incorporating stress-reduction techniques can help keep your immune system strong. Consider:

Daily walks outdoors

Gentle yoga or tai chi

Mindfulness or meditation apps

Adequate, good-quality sleep

7. Stay Well-Hydrated

Proper hydration supports immune function and helps your body recover more quickly from viral flare-ups. Aim for around 6–8 glasses of water daily, and include hydrating foods like cucumber, melon, and soups.

When to Seek Medical Advice

Natural remedies can help strengthen your immune system and ease discomfort, but shingles should never be managed with home treatments alone. 

If you notice symptoms such as tingling, pain, or a rash, seek prompt medical attention. Early antiviral treatment from your GP can significantly reduce the duration and severity of an outbreak.

In summary:

Supporting your immune system through diet, stress management, and gentle natural remedies can be a useful part of your shingles prevention plan. Focus on immune-friendly foods like those rich in lysine and antioxidants, avoid excessive arginine intake, and keep stress levels low. Combined with medical care, these steps may help keep future outbreaks at bay.

As a sufferer from Shingles I'll be trying the above remedies to try to keep Shingles under control. 

Natural Anti-Inflammatories That Really Work

Fight inflammation naturally with these powerful supplements.

Inflammation is a root cause of many chronic conditions. These supplements offer natural support.

1. Turmeric (Curcumin) – Potent anti-inflammatory with joint and gut benefits.

2. Omega-3 – Reduces inflammation in joints, skin and heart.

3. MSM – Eases muscle pain and supports joints.

4. Ginger – Reduces inflammatory markers and eases digestion.

5. Boswellia – Ancient herb for arthritis and chronic inflammation.

Note: Consistency is key—take daily for best effects.