08/03/2026

ON SUNDAY March 8, 2026 theSunday Special IV

Y OU can almost sense it before it hits. The slow creep, the pounding at your temples, the tightening around your eyes, the queasy feeling rising in your throat and before you know it, the migraine strikes like thunder. Sure, you could reach for a Panadol, close your eyes and retreat to a cool, dark room. It might ease the ache for a while, but give it a few days and it’s back again. “Food plays a part, but it’s only one piece of the puzzle. Studies show that about 27% to 30% of people with mi graines identify food as a trigger. But it’s rarely just food. Stress, lack of sleep, dehydration, hormonal changes and even skipped meals often go hand in hand with migraine attacks,” said Chan Eu-Yean, former chef turned Malaysian nutrition FRDFK DQG LQÀXHQFHU She then pressed that migraine triggers differ for everyone, but both research and experience highlight a few familiar culprits. The key, she says, is not just in what you eat, but in how consistently you It’s no secret that Malaysians have a ORYH D̆ DLU ZLWK VSLF\ GLVKHV DQG VZHHW drinks – from nasi lemak to teh tarik . But believe it or not, certain aspects of our beloved local diet can quietly take a toll on our health, especially for those with a history of migraines, headaches or high blood pressure. “While we love our food, it’s time to acknowledge that many of our favourite dishes have a high glycaemic index and DUH ORDGHG ZLWK UH¿QHG FDUERK\GUDWHV sugar, salt and saturated fats,” Chan shared. “A plate of nasi lemak with fried chicken and sambal is comforting, but eaten daily, it can quietly nudge us towards high cholesterol, hy pertension and diabetes. Sweet asi lemak bal can quietly nudge holesterol, hy abetes. Sweet tarik choose to nourish yourself. Track your food intake

$³³ˆÃ ȚvÈ ï—šÈ œ—Àvœ®ŒÃ How mindful eating, hydration and key nutrients can help prevent migraines and keep your head clear BY AQILAH NAJWA JAMALUDDIN

too much or a sudden withdrawal – can cause them to dilate, triggering headaches.” T KH UXOH RI WKXPE" ,I \RX¶UH D FR̆ HH devotee, stick to one cup in the morning and allow a good stretch of hours before your next. And don’t forget to work in some leafy greens in between to keep your system steady and nourished. • Aged cheese: This particular food can also be a trigger for migraines, especial ly if you’re someone who experiences frequent headaches. The culprit? Aged cheese contains tyramine, an amino DFLG NQRZQ WR D̆ HFW EORRG YHVVHO WRQH in those who are sensitive to it. Blue cheese, brie, cheddar, Swiss, feta and mozzarella are best avoided if you’re prone to headaches. A small amount may be harmless, but it’s wise to steer clear of overindulging. • A UWL¿FLDO VZHHWHQHU : A study titled 7KH (ɣHFW RI $VSDUWDPH RQ 0LJUDLQH +HDGDFKH by Shirley M. Koehler M.S. and Alan Glaros Ph.D. found that sweeteners such as aspartame, com monly found in Diet Coke and other calorie-free drinks, may increase the risk of migraine attacks. Experts also believe that aspartame PD\ LQÀXHQFH QHXURWUDQVPLWWHUV LQ WKH brain, altering how pain is processed. For some, even small amounts can be enough to spark an episode. If you suspect this might be a trigger, try FXWWLQJ EDFN RQ DUWL¿FLDO VZHHWHQHUV for a few weeks and see how your body responds.

We don’t need to abandon our food culture. We just need to evolve with it.” W o to

beverages like teh tarik , for instance, can contain up to ¿YH WHDVSRRQV RI VXJDU 0XO tiply that by your morning and afternoon breaks and it adds up quickly.” So here’s the real ques tion. While we complain about our deteriorating health and blame the scorching heat for our migraines, do we ever stop to notice what’s actually feeding our cravings? As a nutritionist, tain up to XJDU 0XO r morning aks and it eal ques omplain orating me the for our ever hat’s our t, d ,

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Foods to avoid • Alcohol: Alcohol sits high on the list of beverages known to trigger migraines. A 2018 study found that more than 35% of participants with migraines identi- ¿HG DOFRKRO DV RQH RI WKHLU FRPPRQ triggers. Among them, 77% pointed to red wine as the main culprit. The science is still uncertain on exactly how alcohol sparks an attack, though the leading theory links it to compounds such as histamine and tyramine. • C D̆ HLQH While a moderate dose of caffeine can help you stay focused, WRR PXFK RI LW FDQ WKURZ \RXU ERG\ R̆ balance, especially if you’re prone to migraines. “There’s actually science behind why FD̆ HLQH RIWHQ JHWV WKH EODPH ´ &KDQ explained. “Coffee affects blood flow in the brain. In small amounts, it can ease pain by narrowing blood vessels, but

Chan believes food should energise, not exhaust us. “We don’t need to abandon our food culture. We just need to evolve with it,” she said. Paying closer attention to what we eat can play a vital role in understanding and managing migraine triggers and in keeping both our bodies and tra ditions in balance. s oth a-