Migraines, 3 ways to get relief now

Why did the migraine take an aspirin? Because it wanted to be a “head” of the pain! <– that joke hurt almost as much as a migraine (ha!) If you suffer from migraines you know that’s not even remotely true but still, it was bad. But, let’s talk migraines, migraines are not just headaches; they are debilitating and often misunderstood neurological conditions that affect millions of people worldwide. Are you a sufferer? I (Megan) am, and have been since around age 13, and let me tell you I’ve been to doctors, had allllll the scans, been on all the different medicines and tried many things, so I’m writing this with you in mind dear reader (loving the Dear Abby vibes). While medication management plays a role in migraine treatment, let’s take an integrative approach too and discuss food triggers, elimination diets, and various lifestyle changes to help alleviate symptoms.

Understanding Migraines: Migraines are characterized by intense, pulsating headaches often accompanied by symptoms like nausea, vomiting, light sensitivity, and visual disturbances. These episodes can last for hours or even days, severely impacting a person’s quality of life. When a migraine is more than a migraine and you should seek additional help if you are experiencing  “red flags” such as:

• Sudden and severe headache, often described as the “worst headache of your life.”
• Neurological symptoms such as slurred speech, difficulty walking, or confusion.
• High fever, stiff neck, and rash (which could indicate meningitis).
• Headaches associated with trauma or injury.

Now, on to talking about migraine prevention: 

Food Triggers — Certain foods and beverages can act as triggers for migraine attacks in susceptible individuals. I’m here to tell you realizing this was a BIG deal for me.

Pretend I’m not an owner of a wellness office for a sec mmm’k and I’m going to tell you how much I like pop tarts. or well, did. But only the strawberry kind. But did you know those have RED DYE in them. Shocker (haha). And when I would eat a stawberry Poptarts, the next day I would have a migraine. Well, this connection took a lot longer than it should have… duh…. I finally started putting two and two together and realizing it wasn’t just strawberry pop tarts, it was anything with red dye…. my favorite candy? twizzlers 😫, no more grenadine syrup in mixed drinks, Jell-O… you get the picture. How did I figure this out? The hard way of course. Once I realized food was such a trigger. I would have a migraine and think back to everything I had in the 24-48 hours previous and narrow it down. And it’s not just food that’s a trigger for me but it plays a big part.

Common culprits include:

1. Tyramine-containing foods: A substance found in aged cheeses, processed meats, and fermented foods like soy sauce and sauerkraut.
2. Artificial additives: MSG (monosodium glutamate) and aspartame (stop putting the pink stuff in your ice-tea or coffee), commonly found in processed foods and diet sodas, are known triggers for some individuals, and food dyes like I already mentioned above. We have a friend that realized that the flavoring you add to water like propel, MIO, crystal light, etc were a trigger. Yikes!
3. Alcohol: Red wine, beer, and certain spirits can provoke migraines due to their histamine content and alcohol’s impact on blood vessels.

Elimination Diet — This entails systematically removing potential trigger foods from your diet and then reintroducing them one by one to identify specific culprits. If you feel like you can’t pinpoint what it that’s triggering your migraines because you know what it could be EGGS and do you what eggs are in? A LOT OF THINGS. Dr. Dee Bonney read about a woman in his functional medicine training that she suffered from migraines for 30 years and once she did an elimination diet and cut out eggs that was her Achilles heel. Crazy?! 30 years of misery all because of an unfertilized, unhatched, chicken!! Want to know more about elimination diets?

• Check out this book by Dr. Will Cole.
• Or follow this Elimination diet by the Institute of Functional Medicine and keep a detailed food diary during the process.
  • Once trigger foods are identified, they can be avoided, reducing the frequency and intensity of migraine attacks.

Let’s talk medication management — while an integrative medicine focuses on holistic approaches, medication management can be an important component of migraine treatment for many patients. In my 20 years of dealing with migraines I’ve tried many different types of medications and they vary:

• Acute medications: These are taken at the onset of a migraine attack to relieve symptoms. Over-the-counter pain relievers like ibuprofen or prescription medications like triptans can be effective.
  • Fun fact: Rebound headaches, also known as medication-overuse headaches or medication-induced headaches, are a phenomenon where the frequent use of certain medications, including NSAIDs (Nonsteroidal Anti-Inflammatory Drugs), can actually lead to more headaches rather than providing relief. So, don’t just pop NSAIDs as soon as you feel a headache coming on. Try some of the lifestyle modifications below first.
  • Migraine cocktail: nope, you won’t find me being Tom Cruise in that movie, but I do mix up a couple medicines to help you feel better per Dr. Dee Bonney’s orders. Our Wellness Members benefit from the same treatment you could get in the ER if you went in complaining of the a migraine. + anti-nausea medicine + Benadryl +/- Toradol #membershipperks
• Preventive medications: For individuals with frequent and severe migraines, preventive medications may be prescribed to reduce the frequency and intensity of attacks. These can include beta-blockers, anticonvulsants, and certain antidepressants.
  • In full transparency, I’m still on a preventative medication because let’s face it my ability to stress manage being full-time in school, full-time in work, and try to being a wife, and try to be a mom, and try to not eat garage all day every day, and this and that means that as much as I try to show up with consistency (check out that blog) stress is major migraine trigger for me, so until I can let a couple plates fall I’ll be on my daily medication for a bit longer. I’ve taken it on and off the last 10 years as my stress level has ebbed and flowed and that’s what has worked for me. You’ll need to find something that works for you and provider that will partner with you to help you on that journey.
• Natural supplements: This is Dr. Dee Bonney’s favorite combo [Magnesium + CoQ10] daily for migraine sufferers. Natural supplements like magnesium, riboflavin (vitamin B2), and Coenzyme Q10 as potential migraine preventatives are helpful. However this is a blog and does not stand for medical advice, it is crucial to consult with YOUR medical provider regarding YOUR needs before incorporating supplements into YOUR treatment plan.

sometimes, exercise is multitasking with your notes while watching a lecture but it’s done for the day.

Lifestyle Modifications– yes, you should really do these things, they can help:

• Stress management: Stress is a well-known trigger for migraines. Techniques such as yoga, meditation, and deep breathing exercises can help reduce stress levels.
• • Like I said, this is a major trigger for me, so don’t be afraid to ask for help. I would be even more of a stress ball if I didn’t have people in my corner to help me. My mom is a saint and folds my clothes most weeks because she is super human, we have an amazing woman that comes and cleans our house every other week, and I have my groceries delivered through Instacart because grocery shopping is the worst and it helps save me time and stress when I know it’s just at my door.
    • Find what works for you and your life to manage the stress. 
• Sleep hygiene: Maintaining a regular sleep schedule and creating a comfortable sleep environment can improve sleep quality and reduce migraine frequency.
• Hydration and diet: Staying well-hydrated and maintaining a balanced diet can help prevent dehydration and fluctuations in blood sugar levels, both of which can trigger migraines. Garbage in and you’re going to have garbage out essentially. Your gut and your brain are connected so if you feed it junk you’re going to feel like junk, get what I’m saying?
• Exercise: Regular physical activity can release endorphins, which are natural pain relievers, and help reduce migraine frequency. However, it’s essential to avoid strenuous exercise during a migraine attack. And it’s about consistency not perfect. See my photo. Low impact cardio is better than no exercise for the day. Keeping an exercise routine going helps keeps my sanity in check. 

Last, let’s talk about being in the middle of a migraine and you can’t stand to even look at your phone because the light is too bright and you don’t want to hear another person breathe because the sound is too much. Here are a few home remedies and self-care strategies that you can try:

1. Rest in a Dark, Quiet Room: Sensitivity to light and sound is a common migraine symptom. Find a quiet, dark room to rest in and minimize sensory stimuli. Consider using an eye mask and earplugs to block out light and noise.
2. Cold Compress: Applying a cold compress to your forehead or the back of your neck can help alleviate pain and reduce inflammation.
3. Stay Hydrated: Dehydration can exacerbate migraine symptoms. Sip on water throughout the day, and consider herbal teas or electrolyte drinks to stay adequately hydrated.
4. Aromatherapy: Some individuals find relief through aromatherapy. Essential oils like lavender, peppermint, and eucalyptus can be applied topically or diffused to ease headache discomfort.
5. Ginger: Ginger has anti-inflammatory properties and can help relieve nausea associated with migraines. Try sipping ginger tea or chewing on ginger candies.
6. Acupressure: Gentle acupressure on specific points like the temples or the base of the skull may provide relief. You can find tutorials and diagrams online to guide you.
7. Relaxation Techniques: Practicing relaxation techniques such as deep breathing exercises, progressive muscle relaxation, or guided imagery can help reduce stress and tension, which are often migraine triggers. Epsom salt baths can help too.
8. Caffeine: In some cases, a moderate amount of caffeine (such as a cup of coffee or tea) can help alleviate migraine symptoms by constricting blood vessels and increasing the effectiveness of pain relievers. Be cautious not to overdo it, as caffeine withdrawal can also trigger migraines.