Living with Migraines - Ep. #012

A migraine is a neurological disease, and is much more than just a headache, with symptoms that include nausea, dizziness, fatigue, and increased sensitivity to sound, light, or smells.
If you think you may be suffering from migraines, be sure to see your primary care doctor or a specialist who can appropriately diagnose you and rule out any other causes.

Here are several home remedies to help treat some of the symptoms of migraines.

1. Add magnesium
Adding a magnesium supplement to your diet, in doses of 400 to 500 milligrams a day, can help prevent migraines according to the American Migraine Foundation. The supplement may avert the occurrence of aura, a type of sensory disturbance, as well as light and noise sensitivity.
2. Take vitamin B2
A small 2015 study found that 400 milligrams of vitamin B2 daily reduced the frequency and severity of migraines with minimal side effects compared to sodium valproate.
3. Have caffeine
Some studies have found that caffeine may help treat migraines. However, a 2019 review found that chronic caffeine intake seemed to increase the chance of migraines — in particular, the Cleveland Clinic recommends limiting yourself to 150 to 200 milligrams of caffeine daily.
4. Use hot or cold remedies
Applying heat or cold can help relieve migraines, according to the Mayo Clinic.
When applied at the onset of a migraine, a frozen neck wrap significantly reduced pain, according to a small 2013 study. Placing a heating pad on your head or neck may also help to relax your muscles, which can relieve tension and the migraine itself.
5. Avoid light
Since migraines increase sensitivity to light and sound, the Mayo Clinic recommends relaxing in a dark and quiet room. Try to sleep if you can.
6. Exercise regularly
Exercising regularly can help reduce the risk of migraines by reducing anxiety, depression, and obesity, according to the Mayo Clinic. Check with your doctor to see what types of exercises they recommend and how often.
7. Get more sleep
Sleeping well is essential if you suffer from migraines, since a lack of sleep can trigger an attack.
Good sleep quality comes with going to bed at the same time every night, waking up at the same time every morning, and having a quiet and comfortable sleep space.
8. Consider peppermint oil
A 2010 study found that the menthol in peppermint is a safe and effective treatment for migraines without aura. Apply to the forehead and temples at the first sign of a migraine.
9. Take melatonin
Melatonin is a hormone that helps with your circadian rhythm, making you feel tired at night and more awake during the day.
A 2010 study found that migraine patients had abnormally low levels of melatonin. The research suggests that taking a melatonin supplement — up to 3 mg per day — could help with migraines.
Common migraine triggers
Keep a migraine journal to determine what your triggers are so you can avoid them. When you get a migraine, jot down the date, time, what you were doing, your symptoms, anything you ate, and how you’ve been sleeping.
According to the Mayo Clinic, common migraine triggers include:
Menstruation
Pregnancy
Menopause
Alcohol
Too much caffeine
Stress
Bright lights
Loud noises
Strong smells
Lack of sleep
Jet lag
Intense physical exertion
Sexual activity
Weather changes
Certain medications such as oral contraceptives, nitroglycerin, and vasodilators
Skipping meals
Salty or processed foods
Aged cheeses
Food additives like MSG and aspartame
What Foods are Good for Headache Relief?
1. Leafy greens
leafy greens are good for headache relief
Leafy greens contain a variety of elements that contribute to headache relief. For example, research has shown taking magnesium can reduce migraine pain because many migraine sufferers have low magnesium levels.
The Journal of Headache and Pain reported a study that found a combination of folic acid, B6, and B12 reduced migraine symptoms. The National Headache Foundation reported on a European study that found vitamin B2 could reduce migraine frequency.
Following are some of the leafy greens that contain all of these elements and a variety of other anti-inflammatory antioxidants.
Kale
Spinach
Collard greens
Turnip greens
Broccoli
2. Nuts
nuts
Nuts are rich in magnesium, which soothes headache pain by relaxing blood vessels. They also contain a significant amount of vitamin E that research has shown can help control migraines with aura and migraines triggered by hormonal fluctuations.
For some people experiencing a headache, immediate relief is found by eating a handful of almonds or other nuts.
Almonds
Walnuts
Cashew nuts
Brazil nuts
3. Fatty fish
fatty fish
Fatty fish is rich in omega-3 fatty acids EPA and DHA, which are anti-inflammatory foods. They contain B vitamins, including riboflavin (B2), which has been shown to help manage migraine attacks.
Research also found that salmon contains coenzyme Q10 and vitamin D, which combined provided migraine relief.
Salmon
Cod
Mackerel
Halibut
4. Fruits
fruits
Some fruits are rich in magnesium and potassium. Research is continuing, but some studies suggest potassium may help alleviate migraine pain by contributing to healthier nerve functioning.
Bananas are good for headaches because they deliver a dose of potassium, magnesium, B vitamins, and complex carbohydrates, all of which contribute to reducing headache pain. If a headache is due to dehydration, the fruits containing high water content can combat headache pain.
Apricots
Avocados
Bananas
Figs
Raspberries
Melon
Cantaloupe
Watermelon
Honeydew
5. Seeds
seeds
The following list of seeds contains omega-3 fatty acids which fight inflammation. They also contain significant amounts of magnesium, which may help prevent blood vessel spasms.
Medical research continues to explore blood vessel spasms due to constricted blood vessels as a possible migraine trigger.
Poppy seeds
Sesame seeds
Pumpkin seeds
Sunflower seeds (without natural flavors)
Chia seeds
6. Whole grains
whole grains
Whole grains contain complex carbohydrates, and they work to increase glycogen stores in the brain. They help relieve headache pain because low blood sugar (hypoglycemia) can trigger headaches.
One study found a correlation between iron deficiency anemia and migraines in women. Whole grains provide a wealth of nutrients that include vitamin E, B vitamins, iron, coenzyme Q10, magnesium, and fiber.
Quinoa
Barley
Buckwheat
Bulgur
Whole oats
Whole grain bread
7. Legumes
legumes
Legumes contain protein and fiber that help maintain blood sugar levels and magnesium and potassium to relieve blood vessel constrictions.
Legumes also supply coenzyme Q10, which may, per a study, reduce the number of days a migraine lasts. All of these nutrients can help relieve headache pain.
Lentils
Beans
Peas
Soybeans
Chickpeas
8. Hot peppers
hot peppers
Hot peppers contain capsaicin, which numbs the brain’s trigeminal nerve and inhibits the neurotransmitter responsible for causing migraine pain.
They may also relieve cluster, tension, and other headaches. Besides, eating hot peppers can help open up clogged sinuses, causing a sinus headache. Hot peppers also contain vitamins C, A, B, and E.
Jalapenos
Habaneros
Cayenne
Anaheim
9. Small amount of coffee or tea
tea
One or two cups of coffee or tea each day may provide headache relief, especially if it is a headache triggered by a lack of caffeine.
Caffeine can decrease the size of blood vessels, enabling better blood flow. The key is to find a balance and not consume too much caffeine. Too much caffeine can trigger a headache.
10. Ginger
ginger
Ginger contains a natural oil with chemical compounds important to helping headache sufferers find relief. It increases the chemical messenger serotonin, and that reduces inflammation.
A medical research study on ginger powder found it significantly decreased headache severity in patients with acute migraines without aura.
Ginger spice
Ginger powder
Ginger tea
Ginger supplement
11. Chocolate
chocolate
Dark chocolate that is at least 70 percent cacao contains a high amount of magnesium and riboflavin. Both nutrients help manage migraines by assisting with the relaxation of blood vessels.
A medical study also found that people who intake a higher amount of tryptophan (a serotonin precursor) daily reduced their odds of developing a migraine by 54-60 percent. Chocolate contains tryptophan and serotonin. (PMID: 32110888)
12. Beets
Beets are rich in nutrients like manganese, potassium, vitamin C, and folic acid
Beets are rich in nutrients like manganese, potassium, vitamin C, and folic acid.
Studies showed that migraine patients who consumed 2 mg of folic acid, along with vitamins B12 and B6, experienced better results in reducing their migraine symptoms compared to those who received only 1 mg of folic acid with the same vitamins. This suggests that the folic acid content in beets could potentially contribute to managing migraine symptoms.
13. Mushrooms
Mushrooms may help with migraines and headaches due to their potential anti-inflammatory and antioxidant properties
Mushrooms may help with migraines and headaches due to their potential anti-inflammatory and antioxidant properties.
Some studies suggested that certain compounds found

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