Habit 5: Meal Regularity
Habit 5: Meal Regularity
What is it?
Meal regularity means eating at consistent times throughout the day, with balanced meals that provide energy and nutrients. Regular meals help keep blood sugar stable, support healthy digestion, and maintain energy levels.
Regimen:
What- 3 main meals + ≤2 snacks
Time gap- <3 hours gaps
Meal type- favor whole grains, lean protein
How does it work?
Migraines due to meal irregularity is mainly caused by blood sugar fluctuations and metabolic stress. Skipping meals or fasting causes a drop in blood glucose (hypoglycemia), which can activate the trigeminovascular system in the brain, a key pathway in migraine development.
This drop also triggers the release of stress hormones like cortisol and adrenaline, making migraine attacks more likely.
Additionally, irregular meals may disrupt neurotransmitters such as serotonin, which regulate pain and mood, further increasing migraine tendencies.1
What is the efficacy?
Methods: This study was a scoping review that analyzed research on how meal patterns affect migraines. The authors included 36 studies, such as clinical trials, cohort, case-control, and cross-sectional studies, that examined skipping meals, fasting, or irregular meal timing. The goal was to summarize evidence on the relationship between meal regularity and migraine attacks, including menstrual-related migraines.1
Results: Most studies showed that irregular meals, especially skipping breakfast or fasting, were linked to more frequent migraine attacks. Drops in blood sugar (hypoglycemia) from missed meals were identified as a key trigger. People with chronic migraines were particularly sensitive to irregular meal patterns.
Conclusion: The review concludes that irregular meal patterns, particularly skipping meals or fasting, are significant predictors of migraine attacks. Consuming regular, balanced meals is recommended to prevent and manage migraines.
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