08/03/2026

ON SUNDAY March 8, 2026 theSunday Special V

• Processed meats: Processed meats like bacon, sausages, ham and deli meats contain nitrates, compounds that may dilate blood vessels and trig ger headaches. While cutting these foods out entirely can feel daunting, Chan advises paying close attention to how your body responds. “The key is awareness, not fear. Learn your body’s signals, keep a food journal and notice the patterns. It took me some time to recognise mine, but it’s worth it to know,” she emphasised. One study found that 5% of partici pants with a history of migraines were more likely to experience head pain on days they consumed nitrites. So next time you’re reaching for that pack of cured meats, take a moment to check the label.

That said, not everyone reacts the same way. For some, chocolate, especially darker varieties, may

HYHQ KDYH D FDOPLQJ H̆ HFW “Many people crave choco late before a migraine, not because it causes it, but because serotonin lev els in the brain drop early in an attack. So

the craving is actu ally a symptom, not a cause. The takeaway? Listen to your body, not the myths,” said Chan. Stop skipping meals

I I \RX RIWHQ ¿QG \RXUVHOI battling migraines or severe headaches, Chan advises a simple rule: Never skip your meals. “I always tell my clients, don’t wait until you’re starving to eat. Keep healthy snacks on hand – nuts, yoghurt or fruit – to avoid those energy dips,” she said.

Nourishment and consistency are always the key.”

Many local favourites are high in sugar, salt and

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“For me, skipping meals is the number one trigger. When you go too long without eating, your blood sugar drops and the body releases stress hormones like cortisol. That’s often when the pounding begins.” If you’re someone who’s constantly busy and struggles to eat consistently, make it a habit to keep wholesome snacks nearby. A handful of nuts, a small tub

of yoghurt or a banana can make all the difference in keeping your energy and your head steady. Research also suggests that fasting or irregular eating can trigger migraines in many people. For Muslims observing fasting, Chan recommended nourishing yourself with high-nutrient foods during sahur to help maintain stable energy and hydration levels throughout the day. “Sometimes, the best migraine preven tion isn’t about what we cut out, but what we remember to include,” Chan pointed out. “Nourishment and consistency are always the key.” Eat more magnesium and calcium C HUWDLQ QXWULHQWV FDQ PDNH D UHDO GL̆ HU ence and magnesium and calcium have been shown worldwide to help minimise and control migraines. F DWW\ ¿VK VXFK DV VDOPRQ PDFNHUHO DQG VDUGLQHV DUH ULFK LQ PDJQHVLXP ULERÀDYLQ (vitamin B2), vitamin B12 and coenzyme Q10. Research shows that a 3-ounce serving of salmon alone provides 108% of your daily B12. As a bonus, these fatty ¿VK DUH SDFNHG ZLWK DQWL LQÀDPPDWRU\ omega-3 fatty acids, which are particularly EHQH¿FLDO IRU PLJUDLQH VX̆ HUHUV “I’ve battled migraines for years and one of my biggest game changers has been these nutrients. They help calm nerve activity and support muscle relaxation. For those who don’t get enough from food alone, supplements can really help balance things out. And please, drink your water,” added Chan. Hydration is simple but essential. Water is universally recommended during a migraine to keep the body functioning optimally. With the human body made up of around 60% water, maintaining ÀXLGV LV NH\ According to Chan, it’s not about following a “migraine diet” but about feeding a well-rested, well-nourished brain. Balanced meals, consistent eating patterns and a focus on fruits, vegetables, whole grains and lean proteins can work wonders in keeping headaches at bay.

• Chocolates: Surprisingly, chocolate is one of those hidden indulgences that can trigger migraines or lead to intense headaches. This is because chocolate contains phenylethylamine, D FRPSRXQG WKDW FDQ LQÀXHQFH EUDLQ chemicals. “ 3KHQ\OHWK\ODPLQH FDQ D̆ HFW KRZ the brain functions. When consumed in excess, the level of sweetness can trigger changes in the brain that lead to headaches,” Chan highlighted.

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Chan … “Food plays a part, but it’s only one piece of the puzzle.”