通过饮食缓解偏头痛(中英文对照).doc

Eat to Minimize Your MigrainesHow what you eat can affect your headaches By Elaine Magee, MPH, RD WebMD Weight Loss Clinic - Expert ColumnThe worst headache you could possibly imagine? That would be the description of a migraine.More than 45 million Americans get severe or chronic headaches, but the subgroup that specifically suffers from migraines is thought to be around 18 million. If you dont personally have migraines, odds形势，情况，优势 are that you know someone who does. So can what and how you eat and drink really help to improve your migraines? Thankfully, yes.While stress is considered the No. 1 migraine trigger, food and beverages may be responsible for up to 30% of migraines, according to some estimates. If you consider that some other migraine triggers can have a connection to diet (things such as hormonal changes, stress, sleeping habits, and depression), its possible the percentage is actually higher.Your diet can affect your headache risk in two ways: Certain foods are thought to trigger headaches. Dietary habits, like skipping meals and not drinking enough fluids, may also play a role.What happens when migraine sufferers learn more about their food triggers and change their diets accordingly? In a recent study, headache patients were given one hour or more of diet counseling by a registered dietitian, who discussed things such as dietary triggers for headaches and label reading. The patients later reported a significant reduction in the number of migraines per week. At the same time, they reported they were consuming fewer migraine-trigger foods. A Complicated RelationshipThe more you learn about migraines and diet, the more you realize how complicated the relationship is. First off首先，开始，其先, a suspected food may not be a trigger 100% of the time, explains Frederick Freitag, MD, of the Diamond Headache Clinic in Chicago. Here are some of the complicating factors: Often, foods are triggers only when they are combined with other triggers. For example, they may act as triggers only when stress or hormonal changes are also at work. Whether you get a migraine from a food or beverage may depend on how much you consume. You might not have a problem with a small amount of cheese or wine, for example. But it might be a different story when you enjoy a larger portion. You may not get a headache for several hours to several days after eating a trigger food. This makes it harder to find the connection between migraines and certain foods or beverages.Most-Wanted List of Migraine TriggersWhy do some foods cause migraines? Certain substances in food may cause changes in blood-vessel tone健康情况, bringing on migraines in susceptible 易感染的people. Some experts believe an allergic过敏的 -type reaction may occur; others say thats not likely. Either way, its a good idea to know what the possible offenders are so you can eliminate them from your diet to see if it helps. Its a good idea to start by charting your consumption of these items and any headache response. Here is my list of the five most likely culprits罪犯，罪魁祸首.1. Chocolate. Some who suffer from migraines list chocolate as a possible trigger food. Some neurologists say it is a migraine trigger because it contains the amino acid tyramine (see No. 4). But the connection could be that women tend to crave chocolate during stress and hormonal changes, both of which also may trigger headaches. The amount of chocolate can be an issue, too. Experiment to see if you can eat a small, but satisfying amount of chocolate without triggering a headache.A study found that migraine patients with the diets highest in fat tended to have more frequent headaches.2. Caffeine. Both too much and too little caffeine have consistently been shown to trigger migraines. Cutting out caffeinated beverages may help your headache situation. The good news is that decaffeinated options abound. 3. Red wine/alcohol. Researchers used to suspect that wine was a headache trigger because it contains the amino acid tyramine (see below). But newer research shows that phytochemicals 植物化学的called phenols酚类, which are found in red wine, may be the real triggers. For some people, drinking any kind of alcohol can bring on a migraine. Other compounds 复合物，混合物in beer, whiskey, and wine that deplete 耗尽，消耗levels of serotonin 含于血液中的复合胺(the happy hormone) in the brain could also be triggering migraines. 4. Tyramine. Tyramine is an amino acid that has been thought to trigger headaches by reducing serotonin levels in the brain and affecting the dilation 膨胀度of blood vessels. Some experts now doubt that tyramine-containing foods are important triggers, because their connection to migraines is based on older research. But, just in case, were including them in our most-wanted list. Tyramine may be found in: Aged cheeses Red wine Alcoholic beverages, such as beer Some processed meats Avocados Overripe bananas Chocolate Nuts Seeds Pork Venison Soy-based foods5. Food additives such as nitrites亚硝酸盐/nitrates 硝酸盐and MSG谷氨酸单钠，味精. Some consider certain food additives, including nitrites/nitrates and MSG (monosodium glutamate), to be common headache triggers. These additives may increase blood flow to the brain, causing headaches in some people. Another Reason to Avoid a High-Fat DietBelieve it or not, changes in the level of certain fats circulating in your bloodstream coincide with符合，一直，重合 the triggering of migraine headaches. The bottom line is that you want to lower the levels of blood lipids 类脂and free fatty acids in your bloodstream - and you can do this by eating a lower-fat diet. A study showed that migraine patients with the diets highest in fat tended to have more frequent headaches than those with lower-fat diets. Cutting fat intake led to significant decreases in headache frequency, intensity and length, as well as the amount of medication these patients took.What to Drink and Eat During a MigraineFreitag has four-step plan he recommends to his patients. If you have already vomited or are extremely nauseated, follow these steps:Step 1. Drink clear soda (regular 7-Up, Sprite, or ginger ale - this is not the time for diet drinks) that has been allowed to go flat (leave it in an open glass for half an hour). Drink no more than 1/2 ounce at time. Do this every five minutes for the first hour.Step 2. If youre tolerating that, start drinking 1 ounce of the flat soda every five minutes for the next hour. Step 3. If this works, you may consume clear liquids as tolerated.Step 4. After four hours, you may add soft, non-fat foods (maybe something like bananas or applesauce). Eat no more than 4 ounces in 15 minutes. And for the first 24 hours, eat solid foods no more often than every four hours. Consume no dairy products or fats for 24 to 48 hours. If vomiting recurs at any point, rest for one hour, then go back to Step 1.Elaine Magee, MPH, RD, is the author of Tell Me What to Eat If I Have Headaches and Migraines.SOURCES: Journal of the American Dietetic Association, September 1998; Suppl vol 98: No 9. Journal of Womens Health, June 1999.通过饮食来减少你的偏头痛你的饮食习惯是如何影响你的头痛作者：Elaine Magee, 公共健康硕士，注册营养师你能想象的最糟糕的头疼是什么呢？ 也许可能是偏头痛。大约有4500万美国人患有严重或者长期的头痛，其中受到偏头痛折磨的群体人数，据说是在1800万左右。如果你自己没有偏头痛，可能你知道周围有人患有偏头痛。那么我们的饮食习惯真的有助于缓解偏头痛吗？ 谢天谢地，答案是可以。虽然压力被认为是导致偏头痛的第一因素，但30%的偏头痛患者被认为同其饮食有关系。如果你认为一些其他触发偏头痛的因素同饮食习惯有关系（比如荷尔蒙分泌变化，压力，睡眠习惯，以及抑郁等），那么被认为是饮食造成的偏头痛患者的比例，实际上更高。你的饮食习惯在两个方面影响你的头痛几率： 某些食物可能触发头痛 饮食习惯，比如饱一顿，饿一顿，不喜欢喝水等，会造成头痛如果偏头痛患者知道了引发头痛的食物并且改变了饮食习惯，结果会怎样呢？在最近的一次研究中，头痛患者接受了注册营养师1个多小时的饮食建议。营养师然后就头痛触发物进行讨论，并进行筛选。研究结果表明，很多偏头痛患者在随后的星期中，报告的头痛次数在不断减少。同时，他们吃的易触发头痛的食物也很少了。一种复杂的关系你对偏头痛和饮食了解得越多，你就会更加意识到他们之间的关系多复杂。首先，“可能的刺激物不会100%引起头痛”，弗雷迪里克菲勒塔格解释道。他是医学博士，现工作在芝加哥钻石头痛症所。以下是一些复杂的因素： 食物经常只有当同其他的一些刺激因素共同作用，才可能成为刺激物。比如，只有当感到压力或者荷尔蒙分泌改变，食物才会刺激头痛。 你是否会得偏头痛可能取决于你摄入的食物或者饮料的量。这样人们很难找到偏头痛和一些食物或饮品的联系。偏头痛刺激物的黑名单为什么一些食物会导致偏头痛呢？食物当中的一些物质会导致血管健康情况的变化，从而使易感染者患上偏头痛。一些专家坚信会出现过敏性的反应，但是另外一些人则不认同。不管怎么样，能够知道可能的头痛刺激物是个很好的事情，这样你就可以将它从菜谱中去掉，看是否有助于减少头痛。如果把你所消耗的食物以及任何头痛反应制成图表，肯定也是个好主意。下面是我所列出的5个可能的刺激物1、巧克力。 一些偏头痛患者将巧克力列为可能的刺激物。有神经病学专家说，之所以可能会刺激头痛，是因为巧克力中含有氨基酸酪胺（参见第4项）。但是这种联系可能是因为妇女们在压力和荷尔蒙分泌改变的情况下，很想吃巧克力。而头痛和荷尔蒙改变同样也会刺激头痛。巧克力摄入的量可能也是一个因素。做一个实验，来看看如果你吃适量的巧克力，是否会导致头痛。“有研究表明喜欢吃高脂肪食物的偏头痛的患者，头痛的次数会很频繁。”2、咖啡因。 不管是过量还是少量的咖啡因都证实会导致偏头痛。不喝含咖啡因的饮料会改善这一状况。幸运的是市场上不含咖啡因的饮品有很多。3、红酒/酒精。 研究者过去一直认为酒会刺激头痛，因为它包含氨基酸酪胺。（参见下一条）。 但是最新研究显示红酒中含有的植物化学物质酚类才是罪魁祸首。对于部分人来说，饮用任何酒精饮料都会导致偏头痛。啤酒、威士忌、白酒中含有另一种复合物，能