Neurologist shares ten dietary tips to prevent summer migraine attacks

As heatwaves grow more intense and summer stretches on relentlessly, many people are finding their migraine symptoms are worsening.

Hot weather, dehydration, prolonged sun exposure, and disruptions to daily routine can all act as triggers, frequently resulting in a debilitating headache that is difficult to push through.

Whilst the temperature outside is beyond anyone's control, several everyday factors can be managed — including diet, hydration levels, sleep patterns, and physical activity — and addressing these may help lower the risk of an attack.

Small, consistent lifestyle adjustments can go a considerable way towards reducing migraine frequency, alleviating symptoms, and restoring a sense of control during the peak summer months.

Practical prevention strategies

Dr Priyanka Sehrawat, a general physician and neurologist trained at AIIMS, New Delhi, and currently practising at The Neuromed Clinic in Gurugram, has shared a series of practical strategies for preventing migraine attacks.

In an Instagram video posted on 5 May, she broke down the most common migraine triggers and outlined dietary and lifestyle changes that may help reduce the frequency of episodes and manage symptoms more effectively.

Major migraine triggers to be aware of

According to Dr Sehrawat, the following are among the most common triggers that can bring on a migraine attack: skipping meals, poor sleep, stress, excessive screen time — particularly at night — the menstrual cycle, sun exposure, travelling in hot conditions, consuming processed and junk foods, a sedentary lifestyle, and eating foods such as chocolate and cheese.

Ten dietary tips for migraine patients

Dr Sehrawat outlined ten dietary recommendations for those living with migraines, focusing on eating habits and food choices that may help prevent attacks or reduce their severity.

• Maintain consistent meal timings — Keep to a regular eating schedule and never skip meals. Aim for breakfast at 9 am, lunch at 2 pm, and dinner at 8 pm.
• Prioritise hydration — Drink between two and three litres of water each day. Those with heart or kidney conditions should consult a doctor before increasing fluid intake.
• Adopt a high-protein diet — Incorporate protein-rich foods such as tofu, paneer, quinoa, almonds, lentils, eggs, chickpeas, and Greek yoghurt into your daily meals.
• Avoid unhealthy fats — Steer clear of foods that are high in saturated and trans fats, and cut out processed, packaged, and deep-fried items.
• Do not consume stimulants on an empty stomach — Avoid drinking tea or coffee before eating. Where possible, replace these with coconut water for additional hydration.
• Eat pumpkin seeds — Consuming around six to ten pumpkin seeds — approximately a teaspoonful — may offer benefits for migraine sufferers.
• Increase fruit and vegetable intake — Aim to eat around 400 grams of fruits and vegetables every day.
• Choose whole fruits over juice — Opt for whole fruit rather than fruit juice to retain fibre and avoid unnecessary sugar.
• Avoid sugary drinks — Cut out beverages with added sugar, including fizzy soft drinks, energy drinks, and alcohol.
• Reduce overall sugar consumption — Excess sugar can act as a migraine trigger. Avoid chocolate and cheese in particular.

Lifestyle changes that can make a difference

Beyond dietary adjustments, Dr Sehrawat also recommends incorporating regular physical activity into daily life.

She emphasises that accessible forms of movement — such as walking, running, jogging, swimming, dancing, or aerobic classes like Zumba — can make a meaningful difference and may support overall health whilst reducing migraine frequency.

When to see a specialist: six red flag symptoms

Dr Sehrawat highlights six headache-related warning signs that should not be ignored and may require prompt medical attention.

She advises consulting a neurologist if a headache is accompanied by any of the following: vision problems, fever, neck stiffness, a new onset of headaches not previously experienced, difficulty walking, loss of balance or a spinning sensation, or more than two headache episodes per week.

Note to readers: This article is for informational purposes only and is not a substitute for professional medical advice.