Why Skipping Meals Can Trigger Migraines and How to Avoid It
- June 30, 2021
Joy Bauer, registered dietitian, explores the best way to avoid that risky Migraine behavior: skipping meals
You may know Joy Bauer as the nutrition expert for NBC’s Today Show. Joy is a New York Times bestselling author of seven books including Joy Bauer’s Food Cures, and you may have seen some of her migraine safe recipes on our website. She is one of the few nutritionists and registered dietitian that we’ve discovered who is educating us on how food can be medicine for migraine sufferers.
Joy Bauer Interview: Skipping Meals with Migraine (Part 3)
Paula: We talked about which nutrients are best for migraines and which foods and drinks can trigger migraines. Skipping meals is another common migraine trigger that we have yet to address. What healthy snacks would you recommend to keep with you when you are just too busy to eat a full meal?
Joy: This is a great point that you bring up. Skipping meals is a big migraine trigger because if your blood sugar level dips, you are going to get yourself into trouble. You have to pack emergency snacks at all times, because the name of the game is steadying those blood sugars – and keeping them steady, not letting them drop or spike, by the way.
So I would say things like rice cakes, dry whole grain cereal, or sunflower seeds are terrific… Even things like small baggies of baby carrots and green apples are good. Some people respond negatively to red apples because of the skin, so that’s why I’m specifically saying green apples. And a lot of people are totally fine with nuts.
Paula: Why are nuts a good choice as an emergency snack to keep on hand?
Joy: Nuts are wonderful because they are portable, and they are filled with healthy fats, protein, and fiber. So you can choose almonds or walnuts, (and walnuts, by the way, have those Omega-3s), or even cashews and peanuts. It all just depends, again, if you personally are okay with nuts.*
I think the important takeaway here is to make sure that you have an emergency snack stash in your purse, in your desk drawer, and wherever you are travelling, just to make sure that those blood sugar levels don’t dip.
(*Note: For some, nuts are a Migraine food trigger. If nuts trigger migraines for you, opt for another snack.)
Avoid Blood Sugar Crashes and Migraines with These Healthy Snacks
The next time you have a busy day, throw a couple of these snacks in your bag. Keeping your blood sugar steady – even if you don’t have time for a whole meal – will help keep migraines at bay.
- Sunflower seeds
- Baby carrots
- Rice cakes
- Whole-grain cereal
- Green apples
- Nuts – walnuts, cashews, peanuts, or almonds
- Joy’s sweet potato fries
- Salad in a jar
- Gluten-free carrot muffins
If you’d like to see more of Joy’s migraine recipes and articles, check out JoyBauer.com or her book, Joy Bauer’s Food Cures, which you can find here.*
Comments? Is skipping meals a migraine trigger for you? What is your favorite emergency snack?
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