“Migraine is an uninvited guest who never leaves, but learning to live with it and find peace amidst the pain is a testament to one’s resilience.” - Sarah Hackley

If you suffer from migraine, you have probably crawled into bed in a darkened room during an attack hoping sleep would take away the misery. More often than not, this helps with the pain, nausea and light and sound sensitivity. But what if you have small children to take care of or a few more hours of your work day and can’t drop everything you’re doing to escape? I am a migraine sufferer, so I know all too well how this feels.

Migraine brains are what I like to call “Ferrari brains,” sensitive, finely-tuned, high maintenance machines that need more TLC. Most people aren’t aware of the instruction manual of a migraine brain which is like not knowing the maintenance schedule or the kind of gas your car needs for maximum performance. If you are one of these people, it would be helpful to learn about prevention and coping mechanisms. I’d like to share some basic tips, products and resources to help ease you through an episode and life with migraine. 

Lifestyle Changes for Preventative Measures

For your first line of defense, the best way to manage migraine is being proactive and taking preventative measures. There are some factors that are out of your control, like hormonal and weather changes, but many aspects of your lifestyle can easily be managed and products that can help.

Stress Management - while we can’t live without stress, we can learn better ways to manage it. Some people use breathing techniques and meditation while others talk to a therapist or go for a run. Having a few different outlets to regulate your nervous system is ideal. For some helpful ideas, check out my blog, Viva Las Vagus (Nerve): Breaking the Dizzy-Anxious-Dizzy Cycle.

Sleep schedule - maintain a regular 7-8 hour sleep schedule. If possible, go to bed and wake up at the same time each day, even on the weekends. Interrupted sleep, sleeping in and napping can be triggers. This can be tricky when traveling, especially to different time zones. A migraine brain needs and loves consistency!

Diet changes - stick to “whole grain, untouched and unprocessed” foods, including high protein and fiber foods, healthy fats, fruits and vegetables. Fueling your body with “premium gas” for your “Ferrari brain” is key. 

• A great resource and place to start is Heal Your Headache by David Buchholz

• Alicia Wolf is a “vestibular warrior” who shares her story and so much useful information recipes on social media. Check out her website, The Dizzy Cook, and her cookbooks:

  • The Dizzy Cook: Managing Migraine with More Than 90 Comforting Recipes and Lifestyle Tips by Alicia Wolf

  • The Mediterranean Migraine Diet: A Science-Based Roadmap to Control Symptoms and Transform Brain Health by Alicia Wolfe and Dr. Shin Beh

Be aware of common food triggers - this is a list of common migraine triggers. Recently, it has been debated whether or not these are true triggers or simply food cravings prior to a migraine attack. Everyone is different and this list may or may not apply to you, just start paying attention:

• Changes in your regular levels of caffeine intake

• Artificial sweeteners

• Wines or any alcohol with color (red wine, beer, whiskey, etc.)

  • PureWine Wine Wands remove sulfites and histamines that may trigger migraine

• Tyramine: a natural product in many foods that is increased in foods when they are aged, fermented, or leftovers stored for over 4 days

• Packaged or preserved meats (honey, smoked, barbecue, bacon, hot dogs, or meat containing nitrates and/or high tyramine content)

• Aged cheeses (Gouda, Parmesan, Romano, blue cheese, feta, etc.)

• Food enhancers, particularly MSG (especially in liquid form)

• Nuts (including peanut butter)

• Citrus fruits (lemons, limes, grapefruit, oranges, pineapple) and dried fruits with sulfites

Stay hydrated - drink at least 6 (8) ounce glasses of water a day, more on hot days!

• If you have trouble keeping up with your water intake, especially after exercising, try one of these hydration supplements (avoid brands with lots of sugar): LMNT, Liquid IV, Nuun, Buoy

Movement - aerobic activity 5-7 times per week for 20-30 minutes to burn off your body’s stress hormones. Daily walks in the neighborhood work well and it is ok to break them into shorter walks. In recent years, research has shown that strength training 2-3 times per week is the most effective form of exercise in reducing migraine burden. 

Keep a journal - during or after an episode of dizziness or headache, document what you ate, exercise, sleep patterns, menstrual cycle and stress levels for that day. This will help you recognize patterns and identify your triggers. Try “Migraine Buddy” app on your smartphone or use a notebook.

Vitamin supplements - the following have been documented to help decrease the frequency and severity of migraines. I am linking and listing a few reputable brands: Pure Encapsulations, California Essentials, Seeking Health, Metagenics, Bluebonnet, NOW, Vimergy and Gaia Herbs. Discuss with your doctor before adding these supplements to your diet in supplement form and share this research article: https://onlinelibrary.wiley.com/doi/full/10.1111/imj.16314

• Magnesium: 400-500 mg daily, can decrease frequency of episodes (deficiency can lead to headaches 2/2 neurotransmitter release and vasoconstriction)

• Magnesium Threonate: Pure Encapsulations Cognimag take in morning for brain fog

• Magnesium Glycinate: Pure Encapsulations or  California Essentials take at night to help you sleep, beneficial for most people

• Magnesium Citrate: best absorption but has laxative properties

• Topical lotions and sprays: Ancient Minerals Magnesium Lotion or Ancient Minerals Magnesium Oil are good for muscle tension 

• Pumpkin seed, spinach and dark chocolate 

• Vitamin B2 (Riboflavin): 400 mg daily, Seeking Health (anti-inflammatory and antioxidant)

• Coenzyme Q10: 300 mg daily, Pure Encapsulations (anti-inflammatory, antioxidant, and increases brain and muscle cell’s oxygen usage and energy metabolism which can help with brain fog). If CoQ10 isn't helpful, consider trying Ubiquinol

• Ask your doctor about trying a combination supplement like Migrelief (magnesium, B2, feverfew); it does not include CoQ10 so you would need to take it in addition (not recommended if you have stomach issues)

• Others to considers: 

• Vitamin D3: ask your doctor to check your vitamin D levels for deficiency; how much you take depends on your specific levels (anti-inflammatory, decrease neuronal sensitivity, improve magnesium absorption, increase melatonin production)

• Feverfew: 100-300 mg daily (anti-inflammatory and prevents blood vessels from dilating)

• Turmeric: Gaia Herbs (anti-inflammatory and antioxidant)

• Ginger: Gaia Herbs (anti-nausea and anti-inflammatory, but can thin blood)

• Omega 3’s: Pure Encapsulations (anti-inflammatory)

• For hormonal migraine attacks:

• Vitamin E: 400 mg daily the week of your period can help according to Dr. Shin Beh

• Other things to research: powdered or gelatinized Maca, Chasteberry

Helpful Products to Ease Your Symptoms During a Migraine Attack

Pain relief

• OTC: Motrin, Advil, Aleve, Tylenol (taking 3x per week can result in rebound headaches; if this is the case, it is probably time to talk to your doctor about a preventive)

• Ice Head Wrap/Headache Relief Hat 

• Weighted Hot Neck Shoulder Wrap for muscle tension 

• Topical: Migrastil Migraine Roll On Stick, Migrastil Soothing Neck and Shoulder Cream, Ancient Minerals Magnesium Lotion or Ancient Minerals Magnesium Oil

Light sensitivity and eye strain

• Wear a hat on a bright sunny day or even in the grocery store

• Wear FL-41 rose tinted glasses (blocks harmful blue, red and amber light) indoors or outdoors, such as these: 

  • Braddell Optics (an affordable trial option)

  • Avulux (the only glasses that filters 97% of harmful light wavelengths while allowing soothing green light through and are clinically proven)

  • Axon Optics

  • Zenni

  • Theraspecs

• Wear Polarized Sunglasses outdoors to minimize glare

• Use Green Light Therapy lamps like Allay or Hooga: emits a very special narrow band of green light that generates smaller electrical signals that minimizes irritation and keeps the brain calm

• Use a Weighted Eye Mask or Eye Cupping (covering your eyes with the palms of your hands); allows eye muscles to relax while using a “soft gaze” so that they are “receiving, NOT retrieving” visual information

• 20-20-20 Rule: for every 20 minutes of screen time, “gaze softly” 20 feet away for 20 seconds

Sound sensitivity

• Find a quiet place to rest

• Use Filtered Ear Plugs so you can still hear conversations in a crowded place

Nausea

• Ginger candy, lozenges, capsules, or tea

• Peppermint candies or essential oils

• Migrastil Migraine Nausea Relief Stick

• Sea-band Nausea Relief Acupressure Bands

• Anti-nausea medication: Zofran (prescription)

Dizziness

• Vestibular Suppressants:

  • Prescription: Benzos (Valium, Ativan, Xanax, Klonopin, etc.) or Meclizine

  • Antihistamines: Bonine (OTC version of Meclizine), Dramamine, Benadryl, Ginger Capsules

• Using a Weighted Blanket and Weighted Eye Mask can help you feel grounded (also helpful if driving or riding in a car increases your symptoms)

• Essential oils: smell lavender, peppermint, cedarwood directly from the bottle or place a few drops in a diffuser to help with anxiety, nausea and grounding

Helpful Resources

Books

• Victory Over Vestibular Migraine by Dr. Shin Beh

• The Migraine Brain by Carolyn Bernstein

• Heal Your Headache by David Buchholz

Instagram 

• @vestibularveda (Vestibular Disorders Association)

• @balancingactrehab (Dr. Abbie Ross and Dr. Danielle Tolman)

• @migrainestrong

• @thedizzycook (Alicia Wolf)

• @thevertigodoctor (Dr. Madison Oak, PT)

• @rootedbehavioraleducation (Dr. Emily Kostelnik, Ph. D.)

Websites

• Vestibular Disorders Association (VEDA): https://vestibular.org/migraine-associated-vertigo-mav

• Dizziness-and-balance.com: https://dizziness-and-balance.com/disorders/central/migraine/mav.html

• Migraine Strong

• Migraine World Summit

• American Migraine Foundation

• Dr. Kristen Steenerson: https://stanfordhealthcare.org/doctors/s/kristen-steenerson.html

• Dr. Michelle Inserra: https://www.earassociates.com/md-michelle-inserra.html

• Dr. Zepure Kouyoumdjian: https://www.southvalleyneurology.com/provider/zepure-kouyoumdjian-do

• The Dizzy Cook

I hope you found this information useful and learned about a few new tips, products and resources to help make life easier. There is still so much to learn about migraine but if we continue to spread the knowledge, fewer people will suffer unnecessarily. Everyone deserves to live life to its fullest and not settle for a life of chronic pain and dizziness. If you suffer from migraine or vestibular migraine, reach out for a free discovery call so we can start your healing journey together. 

**This content shared on this account is for informational purposes only and should not be considered medical advice. Always consult with your doctor for advice specific to your condition. This post may contain affiliate links. Balance Solutions Rehab, as an Amazon Affiliate, makes a small percentage from qualified sales made through affiliate links at no cost to you.**