Say Goodbye to Migraines with the Right Nutrition
Do you or someone you know suffer from migraine? Here’s a guide to understanding it better + some effective, long-lasting ways that could drastically reduce it, even completely eliminate it if followed correctly.
Migraines are the 3rd most prevalent illness in the world. Nearly 25% of India’s population specifically, suffers from migraines in varying degrees. Migraines are characterized by a dull ache that can turn into a full-throbbing headache usually to one side of the head. Sometimes the pain can be accompanied by nausea, sensitivity to light/sound, tingling, pain on one side with needle-like sensation.
In most cases, the patients end up with a bunch of medicines and they have short-term impact – meds like calcium channel blockers, aspirins, antihistamines, beta-blockers, anti-seizure medications. The symptoms are taken care of while the cause forgotten, which is why people become immune to drugs sometimes, their dosage increased, or new types of drugs introduced after a while of unsuccessful attempts at curbing it.
This is a terrible experience for the patient, frustrating to say the least all the while trying to lead a normal life but feeling nothing like it, even in the slightest.
Let’s understand some common triggers before we move into the possible solutions:
1. Lifestyle Triggers: Stress, Excessive Travel, Irregular Sleep, Dehydration, Lack of Exercise, Smoking
2. Hormonal Changes: They can be triggered by sudden change in hormone levels. Women tend to be more susceptible to it considering their menstruation cycles.
3. Food Triggers: These are the most common reasons for migraines – they play quite a major role in setting it off. Untimely food intake, going hungry for long periods as well as food allergies leading to bowel/gut imbalance
a. Typically, dairy, soy, processed meats and other inflammatory food groups can be a cause. Look out for aged cheese, canned food, over-ripe fruits, pickles, gluten.
b. Low fiber diet causing toxin build-up due to constipation
c. Caffeine from coffee, tea, sugary cold drinks, energy drinks
4. Chemical Triggers:
a. Food additives like nitrates, food coloring agents, MSG, artificial sweeteners etc
b. Processed sugar can cause a major trigger via packaged chocolates, biscuits, snacks or fast food
5. Nutrient Deficiency: Typically, Iron, Vit B2, Magnesium
6. Mitochondrial Imbalances: Harmful free radicals causing damage to your cells
Now, let’s look at how to identify symptoms:
1. Food Allergies:
Symptoms: IBS, joint or muscle pain, postnasal drip, fatigue, brain fog, bloating, sinus congestion etc.
Tests: Check and IgG food allergy panel and get a celiac panel done – usually gluten and wheat are common triggers. Dairy products, soy and caffeine too.
Treatment: Try our ‘Mint Nutrition Restore’ diet. Use my e-book as a guide – this will help you feel clearer, lighter, cleanse your system.
2. Chemical Triggers:
Treatment:
· Get rid of all processed, tinned, canned food, all artificial additives, added sugar, aspartame etc.
· Eat a diet high in fiber, phytochemicals and greens. Our ‘Mint Nutrition Restore’ diet has some meal plans and recipes for the same.
3. Hormonal Imbalances:
Signs, symptoms and triggers: PMS with bloating, cravings, fluid retention, cramps, breast tenderness, use of oral contraceptive, hormone replacement therapy, being pre-menopausal.
Tests: A blood work or saliva panel for changes in hormone levels
Treatment: Eat whole foods, low glycemic load, high phytonutrient diet with healthful nuts, seeds, lots of greens and cruciferous vegetables like cabbage, broccoli, brussel sprouts, cauliflower. Avoid all alcohol, smoking, caffeine. Reduce stress and exercise.
4. Magnesium Deficiency:
Symptoms: Mood swings, irritability, cramps, insomnia, palpitations, sensitivity to light, anxiety
Tests: Blood work for magnesium levels
Treatment: Magnesium glycinate, aspartate in doses to relieve symptoms. Big disclaimer: People with specific conditions like kidney or heart diseases will not respond well to this if taken without doctor’s advice. All supplement advise here needs to be taken only after a strong consult from a nutritionist who sees your personal reports or a doctor.
5. Mitochondrial Imbalances:
Symptoms: Brain fog, fatigue, muscle pains or just plain migraine
Tests: Urinary organic acids to check cell function
Treatment: Usage of riboflavin and co-enzyme Q10 in doses tailored to your body under strict guidance of a practicing nutritionist or doctor.
The symptoms are entirely preventable and reversible. They need a balanced diet, exercise regime and the correct diagnosis of what the root cause is in order to prevent the illness.
If you would like a detailed detoxification meal plan please see our upcoming e-book – ‘Mint Nutrition Restore’ Diet.