Headaches can be caused by several lifestyle factors, including lack of sleep, stress, and even the foods you eat. Salty foods or those high in sodium are often thought to be a trigger for headaches. But is there any truth to this? Let's take a closer look at what the research says.

Research on the Relationship Between Salt and Headaches

Eating too much salt may play a role in causing headaches, but the connection between salt and headaches is still being studied.

Some research suggests that not getting enough salt (sodium) might trigger headaches, while other studies suggest that eating too much salt could reduce headaches.

Here are some key studies on salt and headaches:

Salt, Headaches, and Hypertension

One study found that people with high blood pressure (hypertension) who followed a low-sodium diet experienced fewer headaches than those who ate a lot of salt. The participants followed the DASH diet (Dietary Approaches to Stop Hypertension), which emphasizes fruits, vegetables, whole grains, and foods low in saturated fats.

The group on the low-sodium diet had fewer headaches than those who consumed higher amounts of sodium. Experts concluded that reducing salt intake may help lower the risk of headaches in people with hypertension.

Salt and Migraines

Several studies have examined how salt intake affects migraines, with mixed results. A 2015 study of 650 people with migraines showed that those who cut back on carbohydrates and increased their salt intake had fewer migraine attacks.

In contrast, a 2021 study found that higher levels of salt were linked to longer and more intense migraine episodes.

However, other research suggests that salt might help relieve migraines. A 2016 study noted that people with a history of migraines were less likely to experience them as their salt intake increased. The researchers believed that salt could help regulate sodium levels in the brain, which may ease migraine symptoms.

More research is needed to fully understand the relationship between salt and headaches, especially in people with hypertension. However, if you have high blood pressure and suffer from frequent headaches, you might want to try a low-sodium diet, like the DASH diet, to help manage both conditions.

Tips for Reducing Salt Intake

Salt (sodium) is necessary for maintaining fluid balance and healthy blood pressure, but consuming too much can lead to negative health effects, such as bloating, fluid retention, and weight gain.

The NHS recommends that adults consume no more than 6 grams of salt per day—about 1 teaspoon. This amount includes salt found in processed foods as well as the salt you add during cooking or at the table.

To lower your salt intake, try the following tips:

• Swap out salt for other seasonings like black pepper, garlic, chili, or lemon juice.
• Limit the amount of salt you add while cooking or at the table.
• Cut back on processed and frozen foods, which are often high in salt.
• Opt for healthy, low-sodium snacks, such as fresh fruits and vegetables.

While experts continue to study how salt affects headaches, if you notice headaches after eating salty foods, it may be a good idea to cut back on your salt intake.

If you frequently get headaches after eating certain foods, consult a doctor. You can also use the consultation feature on the Ai Care app, available for download on the App Store or Google Play.

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