I have suffered from Migraines for over 20 years – sometimes they are a constant for up to two weeks a month – sometimes a couple of months pass without any. I have tried many things and eventually – after eating some cream – I had such a strong reaction that I finally made the connection between cows milk and diary and my migraines.
I began keeping a food diary a few months ago, just a note book on the kitchen counter – it had to be handy otherwise I wouldn’t fill it in!
After a while I ended up with a more comprehensive daily sheet that others might find useful.
The difficulty with any food sensitivity is that you never eat one thing in isolation – there are so many variants and factors that can trigger an attack. For example, I made the connection with feeling bloated after eating bread and butter, but I assumed it was wheat as bread was the main component, I disregarded butter as a potential cause.
So each meal has a little circle tick beside it to identify the main culprits Wheat Sugar Dairy Caffeine – and another tally box on the right hand side. There is also a section for ‘how I felt after eating’ to enter bloating or other adverse reactions.
Dehydration can be a problem so there are logs for water and hot drinks – it also clarifies the caffeine from herbal teas.
There is also a section to log when a headache occurs – I sometimes would be fine but after my mid morning latte I would find that a blinding headache began about ten to twenty minutes later.
It is not easy to find out the exact cause – and while my headaches have greatly reduced, I find that other things can upset the balance – not getting enough sleep for example or eating jelly sweets! So there is a specific section to also track how well I slept and if I did any activities that helped me with stress levels, like reading or meditation or even going for a walk.
Sometimes there are other factors – workplace stress or just a general life difficulties which can up stress levels so there is a big notes section at the bottom of the page.
I hope, if you are suffering and seeking a cure that you will find this sheet useful.
It links all sorts of related issues such as sleep and stress.
Free for personal use – but please always refer back here to give due credit.