Tag Archives: migraine

migraine

Navigating Life With Migraine: Insights, Strategies, And Hidden Triggers

by Uncategorized
Living with migraines can sometimes feel a lot like navigating a maze, with twists and turns at every corner. If you're one of the millions of people who suffer from migraines, you know firsthand the challenges they bring to your daily life. From debilitating pain to disruptions in your routine, migraines can take a toll on both your physical and emotional well-being. In this blog post, I'll cover some of the top concerns shared by people who suffer from migraines and offer insights that can help you navigate this journey with confidence.

Pain Management

For anyone who has experienced the throbbing pain, nausea, and sensitivity to light and sound that often accompanies a migraine, you already know why pain management is a top concern for many migraine sufferers. Finding effective ways to alleviate the intense pain of a migraine attack is essential for restoring comfort and functionality. There are a number of medications that can help with migraines. If you're looking for holistic health strategies to help reduce your migraine consider the following:

Modifying your diet

Paying attention to your diet and making certain modifications can be one way to help manage your migraine pain holistically. Common dietary triggers for migraines include caffeine, alcohol, aged cheeses, processed foods, and artificial sweeteners. Consider keeping a food journal to track your intake and identify any potential triggers. Plus adding more whole, nutrient-dense foods like fruits, vegetables, and lean proteins can be supportive for your overall health and may potentially help to reduce your migraine frequency and severity.

Stress management techniques

Stress is a well-known migraine trigger for many people which makes adding stress management techniques an important part of holistic migraine support. Adding practices such as meditation, deep breathing exercises, yoga, and progressive muscle relaxation can help calm your nervous system and may help reduce the frequency and intensity of migraine attacks. One other recommended strategy is to find enjoyable activities and hobbies, to spend time in nature, and to prioritize getting enough good quality sleep. All of these lifestyle interventions can further support stress reduction and overall well-being.

Natural remedies and supplementation

A number of natural remedies and supplements have shown promise for helping to relieve migraine pain and support overall migraine management. For example:
  • magnesium deficiency has been linked to migraines so supplementation may help reduce the frequency and severity of migraines for some people
  • other supplements like riboflavin (vitamin B2), coenzyme Q10, and feverfew may also have be helpful for migraine sufferers
By adding holistic health strategies into your daily routine, you can take a proactive approach to managing your migraine pain and promoting your overall well-being. Note: It is very important to consult with a healthcare provider before starting any new supplements, especially if you're taking other medications or have underlying health conditions. It's also not recommended to stop any migraine medications without first consulting your healthcare provider.

Migraine Frequency and Duration

How often do you find yourself grappling with a migraine attack? The frequency and duration of migraine episodes can be different from person to person, but for many, the worry about when you might suffer your next attack is a huge concern. Understanding your migraine patterns is important because it will help you better understand your triggers (see below) and be more aware of what you can do to prevent or reduce the severity of your migraines. Using a migraine tracker is a good way to see how often and what might be the cause of your migraines.

Identifying Triggers

migraine

Migraine triggers are kind of like puzzle pieces. Sometimes they are difficult to figure out. Plus different people can experience migraine triggers differently than others. No two people are the same when it comes to what will cause a migraine. Here are some of the most common triggers:

Stress

Anxiety, emotional stress, tension, and worry, are a leading trigger for migraines. Stress can cause physiological changes in your body that may cause a migraine attack.

Hormonal Changes

Changes in your hormonal state, especially in women, is a well-known trigger for migraines. Potential triggering hormonal fluctuations include changes in estrogen levels during menstruation, pregnancy, and menopause, as well as the use of hormonal contraceptives.

Dietary Triggers

Certain foods and beverages are known to trigger migraines in those who are susceptible to them. Common dietary triggers include:
  • Caffeine
  • Alcohol, especially red wine
  • Aged cheeses
  • Processed meats containing nitrates or nitrites
  • Artificial sweeteners like aspartame
  • Monosodium glutamate (MSG), often found in processed foods and Chinese cuisine
  • Tyramine-rich foods such as aged cheeses, smoked or cured meats, and fermented foods like sauerkraut and soy sauce

Sensory Issues

Sensory overload, such as spending extended periods in front of a computer screen or in noisy environments can trigger a migraine in some sensitive individuals. Other sensory triggers include bright or flickering lights, loud noises,and strong smells.

Poor quality sleep

Improper sleep patterns, which can include insufficient sleep, irregular sleep schedules, or oversleeping, may trigger migraines. Poor quality sleep and sleep disorders, such as insomnia or sleep apnea, may also be a problem and potentially cause a migraine.

Environmental triggers

Many people are highly sensitive to environmental changes in weather including barometric pressure fluctuations, exposure to allergens, or pollutants, all of which can contribute to migraine attacks in susceptible individuals.

Physical triggers

Intense physical exertion - especially in extreme weather conditions, dehydration, skipping meals, or changes in your daily or regular physical activity levels could be a migraine trigger for some people. It's important to note that your response to migraine triggers may be different than someone else's. Triggers and severity of response can vary. Keeping a migraine diary to track potential triggers and patterns can help identify and avoid triggers that may contribute to migraine attacks.

Moving forward with migraines

Migraines don't only affect your physical health – they can also impact your overall quality of life. Your ability to work, socialize, pursue hobbies, and maintain relationships all have the potential to be impacted by the unpredictable nature of a migraine attack. Although living with migraines can be challenging, it's important to remember that you're not alone on this journey. By learning to better understand and address your particular migraine patterns and staying proactive in your approach to migraine management, you have the potential to manage them better. This includes prioritizing self-care, listening to your body, and celebrating the wins – no matter how small they may seem. It's important to work closely with a healthcare provider to develop a comprehensive migraine management plan tailored to your specific needs and preferences. Remember that individual responses to these migraine support strategies may vary, so it may take some experimentation to find what works best for you.

Do you experience migraines? If so you know how debilitating, they can be. Unfortunately, medication does not get to the root of the cause for migraines. You may know what your triggers are, but did you know that there are ingredients hidden in your food that could also be contributing?

 Download Sneaky Food Ingredients That Trigger Migraines eBook and learn more.

 
  Sources
Stubberud, Anker, et al. "Is there a causal relationship between stress and migraine? Current evidence and implications for management." The journal of headache and pain 22.1 (2021): 1-11. Slavin, Margaret, et al. Headache: The Journal of Head and Face Pain, vol. 61, no. 2, 27 Jan. 2021, pp. 276–286, doi:10.1111/head.14065. Gazerani, Parisa. “Migraine and Diet.” MDPI, Multidisciplinary Digital Publishing Institute, 3 June 2020, www.mdpi.com/2072-6643/12/6/1658. Nowaczewska, Magdalena, et al. “The Ambiguous Role of Caffeine in Migraine Headache: From Trigger to Treatment.” MDPI, Multidisciplinary Digital Publishing Institute, 28 July 2020, www.mdpi.com/2072-6643/12/8/2259. Sudharta, Harvey, et al. “Tyramine Ingestion and Migraine Attack: A Systematic Review.” Open Access Macedonian Journal of Medical Sciences, oamjms.eu/index.php/mjms/article/view/11484. Yamanaka, Gaku, et al. “Experimental and Clinical Evidence of the Effectiveness of Riboflavin on Migraines.” MDPI, Multidisciplinary Digital Publishing Institute, 29 July 2021, www.mdpi.com/2072-6643/13/8/2612. Sazali, Suhairul, et al. “Coenzyme Q10 Supplementation for Prophylaxis in Adult Patients with Migraine-a Meta-Analysis.” BMJ Open, British Medical Journal Publishing Group, 2021, bmjopen.bmj.com/content/11/1/e039358.abstract. Kaur, Kavaljeet, et al. "The efficacy of herbal supplements and nutraceuticals for prevention of migraine: can they help?." Cureus 13.5 (2021) Krause, Diana N., et al. "Hormonal influences in migraine—interactions of oestrogen, oxytocin and CGRP." Nature Reviews Neurology 17.10 (2021): 621-633. Benbow, Tarique, et al. "Systemic administration of monosodium glutamate induces sexually dimorphic headache-and nausea-like behaviours in rats." Pain 163.9 (2022): 1838-1853 Duan, Shaojie, et al. "Association between sleep quality, migraine and migraine burden." Frontiers in Neurology 13 (2022): 955298
migraine

Migraines And Magnesium

by health, nutrients

If you’ve been suffering with migraines for any length of time, you know that they can be complex to diagnose and treat. Causes vary from patient to patient and headache to headache.   

But here’s a cause you may not have considered: magnesium deficiency.  

Magnesium Deficiency and Headaches 

Studies indicate that magnesium deficiency may be one of the most commonly overlooked migraine triggers. There is also evidence to suggest that magnesium deficiency is even more common in migraine sufferers than non-migraine sufferers.  

The exact connection between migraines and magnesium is still being studied, but researchers believe that it may be related to magnesium’s role in regulating serotonin. An increase in serotonin from a lack of magnesium can cause vascular spasms and contraction which reduces the flow of blood and oxygen to the brain. It is believed that constriction of the blood vessels is a leading cause of headache pain.  

Because of this, magnesium is also being studied as an effective remedy for migraine sufferers. Several studies have indicated that taking magnesium for migraines can reduce the frequency and severity of migraines when taken as an oral supplement or intravenously.  In oral form, it can be effective on its own or as part of a supplement containing other minerals as well.  

Fortunately, both oral and topical magnesium supplements are safe, affordable, easy to find, and may reduce both the frequency and severity of migraines.  

How Did We All Become Magnesium Feficient?

Magnesium is an essential mineral in the body. It’s the second most prevalent intracellular fluid and is essential in over 300 chemical processes in the body. Magnesium helps promote a healthy heart and blood vessels, regulates energy levels, is critical for bone health, and is a natural blood thinner and vasodilator.  

However, it is estimated that nearly 80% of Americans are deficient in magnesium! This is due to several factors including: 

  • Eating the standard American diet high in processed foods, meat, refined grains, and sugars 
  • Nutrient-deficient soils 
  • Overconsumption of alcohol, caffeine, and soda 
  • Drinking “soft” water that is low in magnesium 
  • Stress (which increases our demand for magnesium in the body) 
  • A genetic inability to absorb magnesium  
  • Use of calcium supplements 
  • Because of where magnesium is stored in the body, a deficiency does not generally show up on routine blood tests. 

If you think you may be at risk for a magnesium deficiency, it’s important that you pay attention to your symptoms. The effects of magnesium deficiency can vary from person to person, but, as you pay more attention to your body, you will begin to recognize your own signs and symptoms.  

Some Common Symptoms of Magnesium Deficiency Include:

  • Muscle spasms and cramps 
  • Changes in mood 
  • Food cravings (chocolate is a common one that appears to pop up in magnesium deficiency) 
  • High blood pressure 
  • Trouble sleeping 
  • Low energy levels or feeling exhausted quickly

Personally, I know that I’m running on the low side when I start craving chocolate, experiencing twitching and spasms in my muscles, and sleeping poorly. Be on the lookout for your own cues. 

Choosing a Magnesium Supplement 

There are a few things you need to know before you begin experimenting with magnesium as a treatment for your headaches.  

First of all, one of the common side effects of magnesium supplementation is diarrhea and intestinal discomfort. It is recommended that you begin supplementation very slowly to determine what levels you can comfortably tolerate.

 Believe it or not, the most commonly recommended way to find the right dosage for yourself is to very slowly increase the amount you use until these side effects occur and then back off. Every body is different and uses a different amount at different times in their life.  

Also, magnesium comes in many forms – and not all forms are created equal! Here’s what we recommend: 

  • Magnesium malate is a mix of magnesium and malic acid. Because of malic acid’s role in the body, research suggests that malic acid can improve ATP production in the cells, thereby increasing energy and reducing pain. It is a favorite amongst people who also suffer from chronic fatigue and appreciate the energy boost. Some people find it overly stimulating, however, and prefer a different form.
  • Magnesium glycinate is one of the most bioavailable forms of magnesium. It is also the least likely to cause intestinal problems. If you try malate and experience diarrhea or find it disrupts your sleep, you may want to try this form instead.  
  • Magnesium threonate has recently been studied to improve memory and brain function. This form optimizes magnesium levels in the brain and is a good option if you are not getting relief from the other forms. 

For neck and shoulder tension relief, we suggest avoiding magnesium oxide because it isn’t easily utilized by the body and magnesium citrate because it can stimulate the bowels before you absorb enough.  

You should also avoid magnesium glutamate and aspartate. These break down into neurotransmitters that can trigger headaches for many people.  

Making a quality magnesium supplement part of your regular routine can help prevent headaches by increasing magnesium levels in the body, which supports overall functioning of the body since magnesium is involved in SO many processes and pathways.

How Much Should I Take?

There is no one-size-fits-all answer to this and you should be wary of specific recommendations for dosages. In the introductory course, Migraine Masterclass, you'll learn more about why magnesium is important to include in your routine and how to find the right amount for your body, right now (it changes over time!!).

For magnesium to be effective, you need to be on the right amount for YOU and we show you how to do this with a series of trials over the course of several days. (Learn about the course here.)

You can also take an extra dose at the earliest sign of a migraine or PMS symptoms if you are prone to menstrual migraines. Taking magnesium along with cofactor B6 and B2 or a bioavailable B-complex can help speed absorption and provide faster relief.  

Topical Magnesium 

If the oral supplements listed above do not relieve your muscle tension or cramping or an adequate dose causes severe intestinal discomfort, you can also supplement through the skin. 

Add 2 cups of Epsom salt (magnesium sulfate) to your bath two to three times a week and see if the frequency or severity of your headaches decreases.  

You can also try topical gels, sprays, or oils with magnesium chloride. Here is one of my personal favorites.  Follow the directions on the package and experiment with different doses and products to find the one that works best for you.  

Talk to Your Doctor Before Starting New Supplements

Magnesium supplementation can be an effective preventative measure as well as a pain reliever when a migraine strikes.  

While magnesium overdose is rare, it is a risk, especially for people with reduced kidney function. It is recommended that you start with the lowest dose possible and increase slowly. Talk to your doctor about the best way to add a magnesium supplement to your health regimen and before making any changes to your supplementation programs.  

For more strategies on short-circuiting the migraine process, you will absolutely love the step-by-step method you'll learn in The Ultimate Migraine Relief Course.

About the author:

Erin Knight, founder of Engineering Radiance, believes that no one should miss out on life because of migraine headaches. Erin has her Masters in Pharmaceutical Engineering from the University of Michigan and advanced training in functional nutrition and nutrigenomics. She suffered from debilitating migraines for over a decade before uncovering the underlying biochemical causes and went on to reverse engineer what worked.

Disclaimer: This post may contain affiliate links. If you buy something using one of these links you will not pay more, but we receive a small commission which helps us keep writing great content for you.

Sources

Chiu HY, Yeh TH, Huang YC, Chen PY. Effects of Intravenous and Oral Magnesium  on Reducing Migraine: A Meta-analysis of Randomized Controlled Trials. Pain Physician. 2016 Jan;19(1):E97-112. PubMed PMID: 26752497.  

Delavar Kasmaei H, Amiri M, Negida A, Hajimollarabi S, Mahdavi N. Ketorolac versus Magnesium Sulfate in Migraine Headache Pain Management; a Preliminary Study. Emerg (Tehran). 2017;5(1):e2. Epub 2017 Jan 8. PubMed PMID: 28286809; PubMed Central PMCID: PMC5325888.  

Gaul C, Diener HC, Danesch U; Migravent® Study Group. Improvement of migraine  symptoms with a proprietary supplement containing riboflavin, magnesium and Q10:  a randomized, placebo-controlled, double-blind, multicenter trial. J Headache Pain. 2015;16:516. doi: 10.1186/s10194-015-0516-6. Epub 2015 Apr 3. PubMed PMID:  25916335; PubMed Central PMCID: PMC4393401. 

Mauskop A, Varughese J. Why all migraine patients should be treated with magnesium. J Neural Transm (Vienna). 2012 May;119(5):575-9. doi: 10.1007/s00702-012-0790-2. Epub 2012 Mar 18. Review. PubMed PMID: 22426836.  

Food Facts For Migraine Health

by health, ingredients, testing, Uncategorized

Migraines are more than just a severe headache. They often tend to be made up of several symptoms including:

  • pain or throbbing of the head, forehead, neck or stomach
  • visual aura
  • dizziness
  • nausea or vomiting
  • sensitivity to smell, sound, or light
  • sensitivity to touch or weight of clothing or blankets
  • tingling or numbness of hands, feet, or face (sometimes only on one side of the body)

Symptoms may not be the same from episode to episode and the length of an episode can vary from several hours to several days. There are a wide variety of triggers however food and food-based ingredients tend to be a big culprit. Below are four different categories of migraine triggers that may have to do with what you are eating or drinking. We'll discuss each of the categories below, at the end of the article we'll share a strategy for monitoring

Food Triggers

One potential trigger for migraines can be a sensitivity to or inability to properly process certain foods. These often include fermented or aged foods including:

  • alcohol
  • cheeses
  • chocolate
  • citrus
  • shellfish
  • caffeine
  • MSG
  • “natural flavorings”
  • or preservatives such as nitrates, nitrites, and sulfites

About Tyramines

Another potential trigger for migraines can be tyramine, a trace element from the amino acid tyrosine. It functions as a catecholamine releasing agent (the catecholamines are neurotransmitters in the brain, norepinephrine, epinephrine, and dopamine). Foods that are high in tyramines include:

  • bananas
  • avocados
  • beer
  • cabbage
  • sour cream
  • yogurt
  • most cheeses
  • soy products – soy sauce, soy bean paste, tofu, or natto
  • sauerkraut
  • pineapples
  • eggplants
  • figs
  • red plums
  • raspberries
  • peanuts
  • brazil nuts
  • coconuts
  • yeast
  • cacti
  • processed meats (lunchmeat, sausages, canned fish, etc).

Reduce Refined Sugars

Sugar can be highly inflammatory; consuming high levels of sugar and simple, or highly refined, carbohydrates can negatively impact blood sugar levels. When this happens the body releases insulin which in turn causes a drop in blood sugar. This cycle, sometimes referred to as a blood sugar roller coaster, can be a potential link to headaches or migraines. Learning to understand where sugar hides in the diet can be key to managing your blood sugar levels and possibly have a positive impact on your migraines.

Healthy Hydration

For many migraine sufferers dehydration can be a trigger. Making sure that you are getting proper hydration is an important part of migraine health. To figure out how much hydration you need calculate body weight. Divide that in half for the number of ounces needed to be properly hydrated. Divide that number by 8 to get the number of cups of fluid.

Take that number, divide it by four and then set a “hydration alarm” approximately every two hours. When the alarm goes off set your liquid in front of you with the goal to drink it before the alarm goes off again. Remember that this does not mean plain water. Too much water is not healthy either. Hydrating foods such as soups, herbal teas, and food with lots of liquid (like watermelon) all count towards a daily hydration goal.

Be Mindful of Micronutrient Status

Nutrient deficiencies are a possible trigger for headaches which may or may not include migraines. And in addition to eating a highly processed diet, or a diet that is low in nutrient density, taking certain medications can deplete nutrients, potentially adding to the issue. Working with a medical or nutrition professional who can order appropriate testing to check your micronutrient status would be helpful.

Food Changes

Because there are so many different foods that are highly linked to migraines, one way to possibly support reducing migraines is to remove them. But while removing whole foods can be helpful, it's important to know that some processed foods can contain hidden ingredients that can be migraine triggers . And because many of these ingredients are used in a wide variety of items, this makes reading the labels, understanding these ingredients, and avoiding them an important part of your migraine wellness plan.

Monitoring your headache/migraine activity while avoiding triggering food groups can help you more clearly identify which ones may causing your issues.

Using a food journal can be a good way to do this. As you build a complete picture of your food-based migraine triggers and change your diet this should help to reduce your episodes. It's important that if you are working with a doctor and/or nutrition professional to help you resolve your migraine issues you let them know about these changes.

Learn More: Join the Migraine Management Masterclass

Join and unlock exclusive access to the Migraine Masterclass as part of your subscription to the The Kitchen Table community! Whether you're personally dealing with migraines or supporting someone who is, this masterclass offers invaluable insights and practical strategies to alleviate chronic headaches. Don't miss out on this opportunity to gain expert guidance and take control of your migraine health!

Sources

Keith Rowe. “Meds That Can Deplete Nutrients: Do You Take Any of These 8 Meds?” BrainMD Blog, 21 Nov. 2022, brainmd.com/blog/medications-that-can-deplete-nutrients/.


NutritionReview.org. “A Practical Guide to Avoiding Drug-Induced Nutrient Depletion.” Nutrition Review, 22 May 2019, nutritionreview.org/2016/12/practical-guide-avoiding-drug-induced-nutrient-depletion/.