Migraines affect nearly 7% of Australians, with over 70% of sufferers being women. They’re complex, often triggered by genetics, mitochondrial dysfunction, hormonal shifts, blood sugar imbalances, and diet. No two experiences are exactly alike—symptoms range from throbbing pain to unusual signs like frequent nighttime urination. Here’s a comprehensive guide to help you understand migraine triggers, manage pain, and break the cycle naturally.
Key Triggers and How to Manage Them
Migraines can stem from a mix of lifestyle, environmental, and genetic factors. Identifying these can significantly reduce the frequency and severity of migraine episodes.
- Stress: Nearly 80% of migraine sufferers report stress as a key trigger. Techniques for stress management, such as mindfulness practices and gentle exercise, can help reduce migraine episodes.
- Hormonal Shifts: A review in The Lancet reports that menstrual migraines tend to be more intense than those occurring at other times in the cycle. Approximately 65% of women experience migraines linked to fluctuations in estrogen levels. This include the drop in estrogen occurs in the luteal phase at the end of the cycle, which also triggers estrogen-related increases in prostaglandins and histamine (mast cell inflammation) and is often aggravated further during perimenopause. Maintaining stable hormone levels through dietary and lifestyle adjustments can be beneficial. Body-identical progesterone may offer relief by buffering the brain against estrogen withdrawal, helping to lower both the frequency and severity of menstrual migraines.
- Post-menstrual migraines are caused by the brief iron-deficiency anemia resulting from menstrual blood loss.
- All types of hormonal birth control can worsen migraines and for women who are prone to migraines, estrogen pills carry a significantly higher stroke risk.
- Dietary Triggers: Skipping meals, certain foods (30%), and alcohol (38%) are common triggers. A food diary can help you identify patterns and avoid foods that trigger your symptoms.
- In one study, a gluten-free diet eliminated migraines in 89% of participants, suggesting gluten sensitivity as a potential trigger. This may occur due to gluten-induced autoimmune reactions that interfere with glutamate decarboxylase, the enzyme responsible for converting glutamate to GABA, potentially leading to elevated glutamate levels associated with migraine onset.
- Genetics: Over 180 genetic variants, including the COMT and MTHFR genes, have been linked to migraines. Variations in these genes can affect the metabolism of neurotransmitters and homocysteine, influencing migraine intensity and frequency. DNA testing is a great way to find out how your genes maybe affecting your health.
Understanding Your Migraine Symptoms and Breaking the Pain Cycle
Migraines are not a “one size fits all” condition—there are 13 different types, each with unique presentations. Unlike tension headaches (which feel like a tight band), migraines involve pulsating pain and can cause extreme sensitivity to light and sound. Tracking your unique symptom patterns is key to effective management. Using an app like MigraineBuddy.com can help you track and recognise patterns within your migraine phases:
Prodrome (Hours to Days Before):
- Typical early signs include irritability, cravings, yawning, increased urination at night, depression, nausea, poor concentration and sensitivity to light.
Aura (5-60 Minutes Before):
- Visual disturbances or numbness may occur on one side of the body.
Headache Phase:
- This phase is characterised by throbbing pain, often accompanied by nausea and sensitivity to sound and light.
Postdrome (After the Attack):
- After a migraine, you might experience fatigue, irritability, and cognitive issues lasting up to 48 hours.
Tracking these stages enables you to act early and effectively, potentially preventing the migraine from worsening.
The Gut-Brain Axis: A Key to Managing Migraines
The gut-brain connection is vital to understanding migraines. Disruptions in gut health can lead to neuroinflammation, which increases the likelihood of migraine attacks. Supporting gut health with probiotics like Lactobacillus paracasei and Lactobacillus plantarum can reduce inflammation and balance the gut-brain axis, helping to decrease migraine frequency.
Natural Migraine Pain Relief and Nutritional Support
To support brain health and resilience against migraines, consider the following supplements:
- PEA (Palmitoylethanolamide): PEA is a natural compound that works on the endocannabinoid system to reduce pain and inflammation. Known for its neuroprotective and anti-inflammatory properties, PEA has shown promise in relieving migraine pain and can be safely used alongside other medications【Headache Australia, n.d.】.
- Rhuleave-K®: A natural anti-inflammatory containing curcumin and Boswellia, shown to be eight times more effective than paracetamol in reducing pain.
- Magnesium: Low magnesium levels are linked to hormone-related migraines. The correct supplementation can reduce the frequency and intensity of episodes. It helps to stabilise serotonin receptors, reduce inflammation, and prevents the release of substance P, which is the pain-promoting neurotransmitter.
- Vitamin B2 may also help prevent migraines by stabilising serotonin production and enhancing the function of the MTHFR enzyme, which is associated with migraine occurrence.
- Omega-3 Fatty Acids: These anti-inflammatory fatty acids support cellular health and can help decrease inflammation related to migraines.
- Vitamin D: Insufficient Vitamin D levels are associated with increased migraine frequency. Maintaining adequate levels is essential for reducing both the frequency and severity of migraines.
- Herbal Stress Support– personalisation is required and will depend on medication contraindications.
- Melatonin- reduces inflammation and can work as well as amitriptyline for migraine prevention.
Co-morbidities: Insomnia, Depression, and Anxiety
Migraines often occur alongside insomnia, anxiety, and depression, which can exacerbate symptoms. Addressing these co-morbidities is crucial since they create a foundation for pain resilience. Incorporating relaxation techniques, such as mindfulness and breathing exercises, can help mitigate the impact of stress on migraines and improve sleep quality.
Personalised Migraine Management: Tailor Your Approach
A personalised approach can make all the difference in managing migraines. Consider incorporating the following strategies:
- Track Your Triggers: Keep a diary of food, stressors, and sleep patterns to identify and avoid specific triggers.
- Mindfulness Practices: Techniques such as mindfulness, meditation, and breathwork can lower stress levels, which are a significant migraine trigger.
- Cold Therapy: Many people find relief by applying cold packs to their forehead and eyes, which can reduce inflammation and alleviate pain.
- Balanced Diet with my ‘Harnessing Your Hormones’ Metabolic Balance Program: Stabilise blood sugar with regular meals, reduce high-histamine foods and include anti-inflammatory fats that support a balanced internal environment.
- Remove common triggers of migraines and headaches, including cheese, chocolate, monosodium glutamate, artificial sweeteners, citrus, and wine.
- Acupuncture is supported by research to reduce symptoms of headache and migraine.
- Acute treatment may require complete immobility and minimisation of light, noise and odour can reduce symptom intensity. Placing a heat pack across the back of the neck may relieve muscular tension.
Nutrient Checklist for Migraine Support
To support brain health and resilience against migraines, consider the following supplements:
- Magnesium: Supports nerve function and reduces frequency.
- Coenzyme Q10: Acts as an antioxidant and supports mitochondrial support.
- Omega-3s: Help to reduce inflammation.
- Vitamin D: Essential for reducing the incidence of migraines.
- Activated B Vitamins: Aid in clearing homocysteine, thereby reducing neuroinflammation.
- DNA support: personalised customised supplementation required.
- Iron: Research indicates that both iron deficiency and excess can contribute to headache symptoms. Low iron levels may reduce oxygen flow to the brain, increasing migraine risk. Iron supplements can be beneficial, particularly for post-menstrual or end-of-menstrual migraines, which often arise from temporary iron-deficiency anemia due to menstrual blood loss.
These nutrients serve as anti-inflammatory agents, antioxidants, and mitochondrial defense, essential for addressing the underlying causes of migraines.
Ready to Break the Migraine Pain Cycle and Find Relief?
Book in today for a personalised naturopathic consultation if you’re seeking natural, effective ways to manage migraines. Together, we’ll identify your unique triggers and develop a tailored naturopathic action plan and supplement prescription that aligns with your health goals.
Be sure to visit the Headache Australia website for the latest research, treatment options, and support resources.
Disclaimer: This article is for informational purposes only and should not replace professional medical advice. Always consult a qualified healthcare practitioner before changing your health regimen.
References:
- Briden, L. (n.d.). Does hormonal birth control cause headaches and migraines? Lara Briden’s Blog. Retrieved [31/10.24], from https://www.larabriden.com/birth-control-cause-headaches-migraines/
- Headache Australia. (n.d.). Understanding Migraines. headacheaustralia.org.au
- Migraine Research Foundation. (2022). Migraine Facts.
- Paladini, A., Fusco, M., Cenacchi, T., & Schievano, C. (2019). Palmitoylethanolamide and its efficacy in pain and inflammation.
- Kumar A, Bhatia R, Sharma G, Dhanlika D, Vishnubhatla S, Singh RK, Dash D, Tripathi M, Srivastava MVP. Effect of yoga as add-on therapy in migraine (CONTAIN): A randomised clinical trial. Neurology. 2020 May 26;94(21):e2203-e2212. doi: 10.1212/WNL.0000000000009473;
