Managing Migraines

Managing Migraines

Migraines truly can be a real pain. For about 3 million Americans migraine pain is a frequent reality. Chronic migraines can be disabling and difficult to treat due to the lack of understanding of their underlying causes. Certain drug treatments do exist, but they can be both ineffective and expensive. Due to this gap treatment, many turn to one of the most effective, safe, and cost efficient treatments instead: lifestyle changes. 

It is generally accepted by medical professionals and researchers that migraines are influenced by both genetic and environmental factors. While we have little control over our genetic make-up, we can control many aspects of our environment through lifestyle factors. Interestingly, research indicates that metabolism and the gut may be connected to the triggering mechanisms of migraines, suggesting that diet may be an effective strategy for treating migraines.  

In fact, research on ketogenic diets found improved mitochondrial function and less neuroinflammation, which may be linked to migraine prevention. Other diets like the Mediterranean diet, high-folate diet, and Atkins diet also showed some benefit for those suffering from migraines. While these diets show the power diet can have in migraine control, they can be difficult to stick to and may not be effective for everyone. 

Methods for Managing Migraines 

The use of migraine abortive medications such as triptans, caffeine, Tylenol and NSAIDs can be effective to ease the pain of migraines. There are other methods to consider that can provide more long-term relief. 

Elimination Diet  

One highly effective dietary method we recommend is an elimination diet. Unlike the other diets listed above, the elimination diet is not a treatment in it of itself, but a tool to help identify potential food triggers. Because of this, the diet is only 3 weeks long and “eliminates” common food triggers like sugar, caffeine, dairy, red meat, gluten and more. (Eliminating gluten for a longer period of time, 2-3 months, may be necessary as well as testing for celiac disease.)  

After the three weeks of elimination comes the food reintroduction, which is perhaps even MORE important than the actual elimination. During the reintroduction phase each food is added back into the diet slowly to observe any effects it has on the body. This allows you to easily identify foods that trigger migraines, or even other common ailments like low energy, brain fog and joint pain.  

Reducing or Eliminating Food Additives 

There are common food additives with studies demonstrating neuroexcitation (excitation of a nerve or of parts of the nervous system) that could also cause migraines: 

  • MSG 
  • Aspartame 
  • Dyes & preservatives, including carrageenan
  • High fructose corn syrup 
  • GMOs   

Track Headache Patterns 

A headache diary may sound like, well… a headache, but it can be a useful tool in identifying patterns associated with migraines.  

Information to track can include: 

  • Daily weather  
  • Detailed food intake 
  • Water/liquid consumption (including coffee and other caffeinated beverages) 
  • Alcohol use 
  • Sleep 

You may be able to identify headache triggers that you are not aware of by keeping a headache diary.  

Prevention treatment: 

Before you start any new treatment, you should always consult with your healthcare provider. Additional treatments to consider include: 

  • Acupuncture – migraine prevention studies show benefit comparable to prophylactic drugs 
  • Mindfulness – relaxation, biofeedback, cognitive behavior therapy 
  • Magnesium  
  • Riboflavin (B2) 
  • Feverfew 
  • CoQ10 
  • Prescription medications: (topiramate, metoprolol) 

If you are interested in participating in the next installment of Empowered Health’s  Elimination Diet Support Group, you can learn more or sign up here. Led by our certified Health Coach, Erika Zink this group guides you through both the diet and food reintroduction while giving you support, tips, and a community that shares your experiences. 

Gazerani, Parisa. “Migraine and Diet.” Nutrients, vol. 12, no. 6, 3 June 2020, p. 1658., doi:10.3390/nu12061658.