If you know me, you know I value consistency and discipline—sometimes to a fault. It’s amazing that even positive habits when pushed to the brink, can bring out negatively in our lives. 

It wasn’t until I ‘crashed and burned’ with chronic illness that I was finally pushed to a new level of understanding myself. I was forced to be still, look within, and slow the heck down!

On this journey, I learned many important lessons that have nothing to do with doctors, medications, or holistic treatments (and everything to do with life).

Here are 5 lessons I’ve learned coming back and rediscovering life again….

Lesson 1 – Embrace Change, Be Adaptable

Admittedly, I’m not good with change. I hate uncertainty and can’t seem to pivot when things don’t go as planned. 

But I’ve learned: the only constant in life is change.  

As Mike Tyson famously said, “Everyone has a plan until they get punched in the mouth.“

Life is chaotic.  We can’t fight it.  There’s no way we’ll ever know everything or be able to prepare for all that lies ahead…. And that’s OK!  

There’s actually a lot of beauty in not knowing every detail or how this chapter of our lives will turn out… The sooner we rest in God’s plan and stop fighting our need to know, the sooner we can experience the peace and calmness in our lives.  

Bottom line: Adaptability is a superpower!

Lesson 2 – Too Much Focus on the Days & You’ll Lose Sight of the Years

It’s easy to get caught up in the daily ups and downs and lose sight of the bigger picture.  When I was in the thick of things, I would get so entrenched in the daily struggle that I had a hard time zooming out to recognize the small wins and healing that was taking place over time.

Constantly zooming in leads to two problems:

1. Challenges seem bigger than they are.
2. Progress seems slower than it actually is.

But when we step back and view life from 10,000 feet, we can see how manageable our challenges are and how evident our progress has been.

When in doubt, zoom out!

Think forward 40+  years –  how would your future self be changed by what you’re doing right now? 

Go back 15+ years –  how would your past self be proud of you today? 

Bottom line: Stop and look back at how far you’ve come!

Lesson 3 – Discipline Trumps Feelings

There are many days when I don’t feel like getting up early, doing my morning routine, and hitting the gym. Even when I know I’ll feel 1000x better if I do, I can’t get motivated.  

I just don’t feel like it. 

It’s easy to be disciplined and consistent when you feel great—but what about the days we feel like crap? 

I’ve learned that starting is the hardest part.  When I was sick – it was depressing, and I never felt like doing anything.  Even things I once enjoyed seemed like a big chore, and it was easier to just bail out. 

READ: Why I’ll never take my health for granted

But when I did take one step in the right direction, I kept up the momentum.  The power of the mind is very real. 

Now, when I don’t feel like running, I tell myself, ‘just run a mile’.   If I don’t feel like writing, I tell myself, ‘just write a sentence or two…’

And you know what…. 99% of the time, I keep going.  I run all the miles, write all the words, and do all the things. 

Bottom line: Just start.

Lesson 4 – Slow Down & Listen to Your Body

It’s a lesson that hit me hard: sometimes, you just have to slow down and tune in to what your body is trying to tell you. I get it —we’re all about the grind, thinking rest is for the weak. 

I’ve been there myself—pushing down that inner voice, trying to keep up the pace with everyone else. It wasn’t long before the rush became my normal; I didn’t even question it.

When you start to prioritize yourself, it seems everyone wants to give you their advice and tell you what’s best. But the truth is, only you know what you need—and that may look very different from the right way for others. 

Carve your own path. 

Listening to your body isn’t a sign of weakness; it’s a form of wisdom.

Bottom Line: Listen to your body.  You do YOU! 

Lesson 5 – We’re all in this life together. 

Maybe you’re not on the brink of burnout or suffering disease, but we all have our own struggles. 

And the truth is this: Every single person you encounter is fighting a battle—and it’s probably one that you don’t understand.

No matter our differences, the pain we feel is universal. We all have a unique story.

Even though we each step into battle carrying our own strengths and weaknesses, diverse backgrounds, and various viewpoints – we share a common bond in facing it together.

Pain is pain.  And we all experience it.  You’re not alone. 

Bottom Line: We’re all a hot mess.  

The Wrap – Life Lessons After Burnout & Chronic Illness

My journey has taught me a lot about bouncing back and enjoying life, and I’ve realized there’s a fine line between healthy habits and pushing yourself too hard. (And that burnout is a very real thing!)

The bottom line:

1. Change is the only constant, so roll with it. It makes life less predictable but more exciting.
2. Don’t sweat the small stuff. Looking at the big picture helps keep things in perspective.
3. Discipline matters, but so does listening to yourself. On rough days, just getting started can make a huge difference.
4. Slowing down to check in with yourself isn’t lazy—it’s smart.
5. We’re all in this together. Everybody’s fighting a battle you know nothing about, so a little kindness goes a long way.

In short, life’s a wild ride, – Remember, we’re all figuring it out as we go, so let’s be easy on ourselves and others.

I’m cheering you on!

XO,

jules

This post may contain affiliate links, which means I may receive a small commission, at no cost to you, if you purchase through a link.

Have you been miserable with headaches and migraine pain the last few weeks?  Could it possibly be the weather?  Or is that just an overused excuse? 

Living in Dallas, Texas, the last few weeks have been rough for me as a migraineur.  The weather and barometric pressure shifts have been frequent and steep!  (As a matter of fact, it was 75 degrees yesterday, and we woke up to 32 degrees this morning! Ouch!)

So, I’ve been keeping a close eye on the migraine forecast … and maybe you should too?

Are there ways to prepare or cope? 

The good news is that there are steps that you can take to help predict and prevent them. In this blog post, I’ll discuss the basics of migraine forecasts and provide tips on how to get ahead!

What is a migraine forecast exactly?

In short, it’s a way that migraine sufferers can help predict the likelihood of an impending headache or migraine attack.  Specific migraine forecast apps use data from various sources, including weather patterns, barometric pressure changes, and other environmental factors, to predict when you may be more vulnerable to these painful events. 

For example, if your local barometric pressure changes drastically in a single day, it could indicate that a headache or migraine may be coming on soon.   (More below on my recommended tracking app, MigraineBuddy) 

What weather-related shifts make migraine attacks worse?

While barometric pressure changes are typically the worst, you should be aware of other weather-related patterns can stir up a migraine.  Here are just a few:

Weather that can trigger migraine: 

• Humidity
• Bright sun
• Snow glare
• Very hot (or very cold) temperature 
• Winds & high gusts
• Lightening (especially when close)
• Dry air

Therefore, watching the forecast can help you to plan accordingly and take the necessary precautions to help prevent or prepare for an attack.

How does barometric pressure cause migraine attacks?

Barometric pressure is  ‘the weight’ of the air in the atmosphere and can be measured in millibars.   Low barometric pressure indicates that air is rising (often stormy, active weather!)  

Whereas, high barometric pressure indicates a sinking air mass (usually calmer weather, sunny skies). 

These changes trigger headaches and migraines, as the blood vessels in your head can widen and put pressure against the sensitive nerves in your brain. 

When the atmospheric pressure changes significantly in either direction, it can aggregate your nervous system and cause headaches & migraines.

When the pressure drops = your blood vessels constrict, so your blood pressure increases. (think pounding head!)

When the pressure rises = your blood vessels expand (vasodilation), so the blood volume that filled up your blood vessels before, can’t do it as well.  This results in low blood pressure (which most migraineurs already have, so pressure rising exacerbates the problem!)

How do you stop migraine from barometric pressure changes?

The best prevention for barometric pressure migraines is to track your headaches and keep an eye on the weather.  Pay attention to the forecast and make sure you take steps to prepare to mitigate migraine in advance. 

So, what should you do?  Directions below are taken from the Stanton Migraine Protocol —

Pressure Drops

As you feel a prodrome (migraine symptoms starting), take salt/electrolytes and water ASAP! My favorite electrolytes to have on hand are LMNT. They come single-sized so you can carry them anywhere!

A pressure drop lifts the weight of the atmosphere off you, and so your vascular system dilates. As mentioned, this makes the blood volume in your blood vessels appear “insufficient” to fill them, your blood volume decreases. So extra hydration with electrolytes can pull your blood pressure up and re-calibrate your body & nervous system.

Note: Pressure falls are easier to handle than pressure rises — because you easily add electrolytes!

Pressure Rises

When the pressure rises, the weight of the atmosphere increases all around your body and literally squeezes your vascular system, making it narrower and more difficult for blood to flow. 

As a result, you need to “release” the excess fluids in your vascular system. This can be done by reducing the amount of sodium and water you take and eating potassium-heavy foods.

Examples of high-potassium foods include:

• Avocado
• Beef/animal based foods
• Goat milk
• Mushrooms
• Salmon
• pumpkin seeds or almonds

*(I always keep goat milk stocked for this reason!)

Note:  You need to prep for pressure rise 1-2 hours before the rise starts because the food takes some time to digest and potassium must be absorbed through your intestinal walls, which is a slower process. Which can make pressure rises more difficult to manage…

If you cannot get ahead of it, unsweetened coconut water also has plenty of potassium (but also carbs!)

If you are proactive and take these preventive steps, you will significantly help your head!  Now that I got my hands on this information, I’ve seen a big improvement! 

What’s the best way to check migraine weather?

Popular weather apps often also show barometric pressure, but I’ve found the migraine forecast on Migraine Buddy to be the most accurate and reliable.  The app is primarily a tracking tool for migraineurs, but also has several other tools for users.

To view the forecast, you need an account — it’s free!  With the freemium account, you can only look out 48 hours in advance.  I’ve found that to be A-OK for me.  However, if you want the 7-day migraine weather (plus additional tools), the app is $9.99/mo or $69 for the year.

Example of a high pressure & low pressure within 48Hours! Image via MigraineBuddy App 

Can migraineurs predict the weather?

You may have heard migraineurs say they can feel the rain coming, etc. Well, approximately 40% of people with migraine identify weather as a trigger — and start feeling prodrome symptoms up to several days before a shift! 

The wrap

In summary, understanding your own individual triggers and using a migraine forecast can be a great way to stay ahead of the pain and keep yourself prepared! Just make sure to have plenty of electrolytes and potassium-rich foods on hand! Obviously, make sure to get plenty of sleep, manage stress, eat well, and still take your medication (if needed!)

With a step towards slow living and the right knowledge and preparation, you’ll be feeling better in no time. Good luck!

I’m cheering you on!~

Xo, jules 

Note: I am not a doctor or physician and not providing medical or health advice in this article!  Only sharing my experiences in hopes to help y’all!

If you’re one of the unlucky few who suffer from migraines and headaches like me, you know that finding relief can be a real challenge. Wondering about the best food for headaches? Some people find that avoiding certain foods helps, while others swear by specific migraine diets. But what works for one person might not work for another – so how do you know which approach to try? 

In this post I’m taking a look at some of the most popular migraine diets out there, ranking them, and reviewing them based on their effectiveness based on my personal experience. 

Update! READ: Exactly How I’m Healing From Chronic Migraines

Let’s get started!

Popular Migraine Diets – Ranked & Reviewed

Here is a list of some of the most popular migraine diets you’ll find on the Internet — I’ve tried them all, so I’ll give you my personal take on each. 

First, let’s take a look at some of the most popular headache diets starting with the worst and moving on to the BEST! 

5 Worst Diets for Migraine & Headache

1. Vegetarian & Vegan Diet

Obviously, the vegetarian & vegan diet eliminates all meat and animal products from your diet.  It’s thought that these diets help by eliminating common headache triggers like caffeine, artificial additives, and many processed foods. 

Includes: 

• All fruits and vegetables!!
• All nuts and seeds
• Whole grains (Bread, rice, and pastas)
• Legumes (peas, beans, and lentils)
• Dairy alternatives (soymilk, coconut milk, and almond milk)
• Vegetable oils (unless doing whole food plant-based -WFPB)

Excludes:

• All animal products (meat, fish, dairy, and even honey)

Since these diets are rich in headache-busting nutrients like magnesium, some vegetarians and vegans find it helpful for migraine relief. (At first!)

However, vegetarian and vegan diets primarily consist of carbohydrates.  And because migraineurs are glucose sensitive, being a vegan is likely problematic.  

Additionally, these diets are low fat and low in cholesterol–both nutrients needed for the migraine brain needs to function optimally!  

So if you’re looking for a diet that will help you avoid migraines, the vegetarian or vegan diet may be worth a try – but is last on my list! 

My Take (Review)  

I was vegan for just over a year (and recently quit)!  I found it easy to follow with very black-and-white rules. And since I wasn’t eating much meat to begin with, the transition was simple.  My digestion improved in many ways, but this diet did NOTHING for my migraines and headaches. (And looking back, it may have hurt more than help triggering many migraine symptoms)   

Vegan Resources: 

Here are a few of my favorite vegans to follow if you’re interested in giving whole food, plant-based eating a try! 

• Healthy Emmie
• Rich Roll
• Dr. McDougall

2. Simple Carbohydrate Diet (SCD)

A simple carbohydrate diet is just what it sounds like: eliminates ONLY select carbohydrates from your diet – the ones that are most problematic for us to digest and process. 

The diet was developed by Dr. Sidney Haas in the 1940s to relieve Crohn’s disease and irritable bowel syndrome (IBS). And it is still highly recommended today, although research is limited. 

Some people find these dietary changes helpful in managing their headaches – likely due to the gut-brain connection.  A healthy gut can equal a healthy brain (among other benefits!)

Includes:

• Lean meats without additives (beef, chicken, turkey, fish, etc)
• Fresh or frozen non-starchy vegetables
• Fresh or frozen fruits
• Nuts & Seeds (sunflower seeds, pumpkin seeds, almonds)
• Eggs

Excludes: 

• Gluten & grain products (pasta, bread, cereals)
• Dairy products (milk, cheese, sour cream)
• Sugar, sugar substitutes & high fructose corn syrup
• Canned foods (vegetables, meats, fruits)
• Legumes (beans, lentils, soy products)
• Starchy vegetables like potatoes and sweet potatoes
• Processed meats (hot dogs, sausages)

Who knows, you may find that you feel better overall on a simple carbohydrate diet.  Especially if a root cause is due to an inflamed gut and compromised microbiome. Me?  Not so much…

My Take (Review)

I tried this diet during my time as a vegan, so that could have been part of my problem.  I had lab tests come back that I had significant gut issues (and perhaps even Crohn’s disease!) so I definitely wanted to give this a try! 

Either way, even after eliminating some of the simple, hard-to-digest carbohydrates from my diet, I was still in a great deal of head pain.  For example, the introduction of the diet focuses on small meals with foods such as applesauce, carrots, and broth – some of the worst foods for migraine!  I felt miserable – which now I know was due to significant blood sugar fluctuations.   I gave up after a week or two! 

SCD Diet Resources 

If you’re interested in learning more about the SCD diet, look no further than Elaine Gottschall who has dedicated her life to sharing and researching the diet’s gut benefits.  Her book is a must-read: Breaking the Vicious Cycle, Intestinal Health Through Diet.

3. GAP Diet

The GAP diet stands for “glycine-arginine-proline,” which are three amino acids that have been shown to be beneficial for headache and migraine sufferers. Glycine helps to relax the muscles, arginine helps to widen blood vessels, and Proline helps to repair damaged tissue. 

The GAP diet focuses on foods that are high in these specific amino acids – 

Includes: 

• Lean proteins (Fish, chicken, shellfish, tofu, eggs)
• Fresh vegetables (broccoli, Brussels sprouts, cauliflower, etc)
• Fresh fruit (All berries, tangerines, kiwis and cherries)
• Some beans, and lentils (Navy beans, kidney beans)
• Some fresh nuts, and seeds (cashews, almonds, pumpkin seeds)
• Only use animal fats, coconut oil, or ghee for cooking

Excludes: 

• Dairy Products (milk, yogurt, and most cheeses)
• Processed meats (Bologna, hotdogs, lunch meat)
• All grains (rice, oatmeal, cereals)
• Sugar and sugar substitutes (stevia, etc)
• Starchy vegetables (sweet potatoes, yams)
• Alcohol – none!

While the GAP diet may not be your cure-all for migraines, it removes many inflammatory foods that can help with chronic illness and gut health – both of which contribute to migraine symptoms.  Either way, getting to the root cause of migraine attacks by addressing the underlying issues is a HUGE step in the healing process. 

Therefore, trying the GAPs diet likely can help to reduce the frequency and severity of headaches and migraines. 

My Take (Review)

Given the multiple issues I was dealing with (gut issues, autoimmune, migraines, etc.) I was interested in trying the GAP diet to eliminate some of my symptoms and migraine triggers.  

Again, I was still on my vegan diet so I’m sure I wasn’t getting enough of the amino acids this diet requires for optimal health.  And since amino acid profiles aren’t listed on packages (and obviously not on produce) I found it hard to understand if I was getting the necessary key nutrients.  Overall, I found the diet difficult to follow since I was always struggling to look up foods or food combinations for meals and recipes.   

GAP Diet Resources

Check out Marisa Tolsma on Bumblebee Apothecary – she is a certified GAPS coach and shares TONS of free recipes and material on her blog.  She is also a migraine sufferer and has found using beef liver to be a HUGE piece in her healing and migraine prevention. (Back to getting those essential amino acids!) So, maybe it’s worth a try?  

(Personally, I’ve been using the pill form by Ancestral Supplements Grass Fed Beef Liver Capsules from Amazon since I can’t quite stomach organs yet!)

4. Low FODMAP

The Low FODMAP Diet is a diet that eliminates high-FODMAP foods, which are known to disrupt the gut and therefore trigger migraine headaches in some people. FODMAP is an acronym that stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, And Polyols. 

These are all types of carbohydrates that can be difficult for some people to digest. When these carbohydrates aren’t properly digested, they can ferment in your gut and produce gas. This gas can cause bloating, abdominal pain, and diarrhea – all of which can also lead to headaches!

Excludes 

• Wheat & Gluten (oatmeal, bread, cookies, anything with yeast extract)
• High FODMAP Vegetables (onions, *garlic, asparagus, brussels sprouts, cauliflower, squash)
• High FODMAP Fruits  (apples, peaches, nectarines, grapes, watermelon)
• High FODMAP Dairy products (Milk, custard, ricotta cheese)
• All Legumes (Lentils, chickpeas, and even pistachios!)

Includes:

• All meats  (chicken, beef, lamb, fish, pork)
• All eggs (cooked any way)
• Some low- FODMAP Vegetables (carrots, kale, collard greens, green beans, potatoes, tomatoes. 
• Some low-FODMAP fruits (Avocados, raspberries, blueberries, cantaloupe) 
• Non-Dairy Milk & Yogurts (Nut milk, coconut yogurt)
• Some nuts and seeds (macadamia nuts, sunflower seeds) 

*Garlic is one of the most concentrated sources of FODMAPs and should be removed from most healing diets.  Also, it’s a no-no for autoimmune issues (like Lupus!)  because the amount of anti-inflammatory properties actually confuses and disrupts the immune system instead of helping.

My Take (Review) 

My GI Doc put me on the Low FODMap diet after one visit!  It tends to be the ‘go to’ plan for physicians to help with many gut diseases such as SIBO, IBS, etc.   Even with all the resources available, I found the Low FODMAP diet difficult and confusing. 

Almost EVERYTHING has some type of FODMAP –  outside of the big offenders listed above, the internet and app sources rated foods all differently!  For example, one reputable site would say blackberries were OK – and other sites would list blackberries on the NO list…?  And as a type A, all-in kinda gal – this was not for me!

FODMAP Diet Resources

I found the brand, Fody’s while experimenting with this diet and it was a lifesaver!  They have all types of sauces, dressings, snacks, etc made specifically for the Low FODMAP diet!  We loved their pasta sauce and salsa – available on Amazon and many health food stores, like Sprouts. Delicious!  (Note: affiliate link)

5. Whole30 Diet

The Whole30 diet is one of those elimination diets that remove all processed foods, sugar, alcohol, grains, legumes, and dairy from your diet for 30 days.  According to the website, the goal of the diet is to “change your life” by eliminating triggering foods and resetting your body.  Sounds pretty good, right? But can it reduce your migraine?

Excludes

• Dairy
• Grains (wheat, corn, and rice!)
• Beans (Legumes such as chickpeas, lentils, and soy)
• All added sugar – including artificial sweeteners
• Processed additives (carrageenan, MSG, sulfites)
• Gluten ( Pasta, Bread, and crackers/chips)
• All Alcohol! (red wine, beer, etc.)

Includes:

• All meats
• All veggies (including potatoes and nightshade vegetables)
• All fruits (including citrus, bananas, and strawberries)
• Nuts & seeds (Pumpkin seeds, sunflower seeds – but NO PEANUTS, it’s a legume)
• Healthy fats (Olive oil & coconut oil for omega 3 fatty acids)
• Eggs 
• Black Coffee, but limit caffeine intake

The idea is that by eliminating these trigger foods with dietary changes, you will be less likely to experience a migraine attack.  While there is no scientific evidence to support this claim, many patients with migraine reported feeling better after following this wholesome-based diet for 30 days!    Will you be one?

My Take (Review)

This diet can be challenging to stick with because there are absolutely no cheat meals or cheat days – similar to 75HARD you have to start the program over if you fall to temptation! Yikes!  Only the tough need apply… 

With that said a commitment to 30 days seemed doable.  So, for one month straight I gave it a try.  Over the month I found it was somewhat helpful in reducing headaches – most likely by removing a lot of the junk that I had kept in my diet as a vegan.  (Vegan burgers, vegan cheeses, etc).  

With that said, my everyday diet already had removed a lot of these items – so I didn’t find that Whole30 played a role to reduce migraine. 

Whole30 Resources 

Certified sports nutritionists Melissa Urban and Dallas Hartwig are the creators of the diet – I definitely would start with their book, The Whole30: The 30-Day Guide to Total Health and Food Freedom.   It goes into detail about the why and has plenty of easy recipes to get you started.

“This is not hard. You’ve done way harder things. You can do this. It’s just one month.” – quote from The Whole30: The-30 Day Guide to Total Health and Food Freedom

5 BEST Diets for Migraine & Headache

1. Heal Your Headache Diet (Elimination Diet) 

Dr. Buchholz is a doctor well-known for migraine and diet with his book,  Heal Your Headache (HYH).   It is a 3-step elimination diet that removes common headache chemical triggers that activate the migraine brain in a negative way.   If you’re in any migraine groups or forums, you’ve likely heard of this protocol.  HYH is said to have helped thousands of migraineurs get their lives back.

Excludes:

• Tyramine  (strong or aged cheeses, cured meats with nitrates such as sausages, pepperoni, etc.)

• Histamine (fermented dairy products – yogurt, sour cream kefir) pickled foods, and most alcohol – wine, beer, alcohol, and champagne)

• Glutamate/ Monosodium glutamate (MSG) (sauces, soups, gravies, salad dressings, snack foods, and ready-meals.)

• Sulfites (baked goods, soup mixes, canned veggies, gravies, potato chips, many condiments, and alcohol.) 

Includes:

• Fresh fruits (apples, peaches, watermelon, and all berries.)

• Fresh vegetables (broccoli, cauliflower, carrots, green beans, kale, lettuces)

• Whole grains (rice, quinoa, cassava, polenta)

• Lean proteins (chicken, beef, turkey, salmon, shrimp, scallops)

By focusing on these healthy foods you provide the nutrients your body needs to function at its best and may help to reduce inflammation that can trigger headaches and pain. 

My Take (Review)

This diet can be difficult to follow and takes a while to see if there is any benefit with three different stages – therefore many often give up before giving it enough time to see results. While I found the book beneficial and packed full of information, the diet was personally not a game-changer.

Since I had already limited these known trigger foods from my diet for years, I didn’t see relief.  (With that said, I thought the book was outstanding at sharing the science and reasons WHY migraines happen with these trigger factors)

However, if you are new to the disease and get migraines today, this diet is probably one of the best places to start. It can be very effective in eliminating triggers that specifically shift brain chemistry known to directly cause headaches.  

Heal Your Headache Resources 

Many doctors are familiar with and may prescribe this diet to their patients.  However, if you are getting started on your own – which I highly recommend, I suggest joining the MigraineAgain Facebook private group –  Danielle Aberman, a registered dietitian, manages this group and also takes on clients for HYH (or keto) for patients looking to reduce migraine.  

Also worth noting is The Dizzy Cook, a chronic illness warrior who manages (cured!) her migraines through using HYH and now shares her favorite recipes on her blog.  And let me tell you, the recipes are DELISH!  You can also snag her cookbooks on Amazon. 

2. Paleo Diet + Autoimmune Protocol (AIP)

The Paleo Diet mimics what our hunter-gatherer ancestors ate. This looks like a focus on whole unprocessed foods such fruits and vegetables, healthy proteins, and healthy fats.  Similar to Whole30, this diet can be helpful in reducing inflammation and migraines for some individuals by eliminating all the processed foods, sugar, and salt.  

Includes: 

• Fruits (apples, bananas, all berries – blackberries, blueberries, raspberries)
• Vegetables  (cauliflower, brussels sprouts, sweet potatoes, spinach/lettuce, etc.) 
• Lean meats ( chicken, beef, turkey, etc)
• Fish and seafood (salmon, tuna, cod)
• Nuts and seeds (almonds, pistachios, macadamia nuts, sunflower seeds)
• Healthy fats and oils (coconut oil, olive oil, avocados)

Excludes:

• Gluten & all grains (cereal, bread, crackers, etc!)
• Legumes  (all beans, soy products, and peanuts!)
• Refined sugar, salt, and all processed foods (basically nothing from a package!)
• Dairy (Milk, yogurt, sour cream, cream cheese)
• NSAIDS (Advil, Alieve)

Almost ALL the functional medicine doctors I met with recommended this diet paired with the book, The Autoimmune Paleo Cookbook: An Allergen-Free Approach to Managing Chronic Illness.  It’s similar to the traditional Paleo elimination diet you might be familiar with, but takes it a step further to remove all inflammatory food triggers as well.  (And we know that inflammation plays a role in migraine and diet).   Some inflammatory foods include nightshade vegetables (potatoes, tomatoes, eggplant), spicy foods, and coffee/tea. 

My Take:

There was a lot of meat on this diet!! It was my first re-introduction to having meat or fish 1-2 days a week so I had some stomach distress and nausea. Also, AIP Paleo has two phases with the first being VERY STRICT to flush the toxins and attempt to start healing the gut and body.  For me, the hardest part of the first phase was removing coffee – ouch!  I was exhausted and felt lethargic all day – for weeks!   I had low blood pressure, body pain and a number of other migraine symptoms.  

While my body may have been ‘detoxing’ I felt miserable and moved back to my vegan roots despite trying to eat quality meats.

Paleo & AIP Resources

The Paleo Mom 

The Honest Spoonful 

Unbound Wellness 

3. Keto Diet

The keto diet has been making headlines lately as a possible migraine treatment with more trials and research takin place. 

But what is the keto diet, and how does it work? The keto diet is a high-fat, low-carbohydrate diet that forces the body to burn fat for energy instead of carbohydrates. This process, known as ketosis, can lead to weight loss and other health benefits. 

Ketones are more effective energy source for the brain and body.   When the body uses ketones instead of glucose the muscles and brain work more efficiently. 

Why is this important?  People with migraine have excitable brains that are ‘always on’ and at high alert – this causes energy shortages in brain cells & neurotransmitters for patients with migraine.  Therefore, moving the prime energy source to ketones improves the energy and circuits in the brain to help alleviate possible migraine attacks. 

In addition, the keto diet can help to increase levels of serotonin, a neurotransmitter that has been shown to relieve headache pain. 

Finally, like many other diets, the keto diet removes the sugar and carb-rich processed foods improving overall brain and body inflammation. 

Includes

• Fish & Seafood (salmon, cod, shrimp, tuna)
• Meat & Poultry (steaks, rotisserie chicken, burgers)
• Non-Starchy Vegetables (cauliflower, broccoli, asparagus, peppers)
• Low-Sugar Fruits (all berries)
• Nuts & Seeds (no nuts are off limits, but focus should be on low carb nuts like macadamia nuts)
• Full fat dairy (milk, cheese, yogurt)
• Eggs

Excludes

• Grains (pasta, rice, corn, chips)
• Starchy vegetables (potatoes, sweet potatoes)
• High-Sugar Fruits (apples, oranges, pineapple)
• Sugary snacks (protein bars, baked goods, candy)

My Take (Review)

While many share that the keto diet is hard to follow, I didn’t find it that way.  I am definitely a ‘black and white’ kind of gal so I appreciated the cut and dry rules.  However, I will say that it was challenging to get enough (healthy) fats and keeping my protein low to moderate.  My digestive system was NOT happy with me during this transition.  But at the same time my energy improved dramatically and my headaches started to simmer down.  Hmm… there might be something here!!  

READ: How to Start an Animal-Based Diet (Ultimate Guide

Keto Diet Resources  

Carb Manager App – I used this initially to track my macros

Cassidy’s Craveable Creations

Kaesy Tremun 

Keto Karma 

4. Carnivore Diet + Zero Carb Diet

The Carnivore Diet eliminates all food except for meat and animal products. This diet can be helpful in reducing migraines for some people.

For years, headache sufferers have been told to avoid certain foods that are known to trigger migraines. But what if there was a diet that actually encouraged you to eat some of those headache-inducing foods? Huh??? Enter the carnivore diet.

Also known as the all-meat diet, the carnivore diet is exactly what it sounds like – a diet that consists primarily of meat, with very few (if any) other food groups included. While it may seem extreme, many headache sufferers have found relief by following this diet!

So how does it work? One theory is that the absence of other food groups (like plant toxin) helps to reset the digestive system, which can be a major trigger for migraines. Other experts believe that the high concentration of nutrients in meat helps to reduce inflammation and ease headache symptoms. Whatever the reason, there’s no denying that the carnivore diet can be effective in reducing migraines.

Of course, this diet isn’t for everyone –But if you’re struggling with frequent headaches, it may be worth considering the carnivore diet as a possible solution.

Includes: 

All animal products! (fish, seafood, poultry, beef, and dairy)

Excludes: 

Anything that’s not from an animal! (all fruits, vegetables, grains, sugars, treats, etc!)

My Take (Review)

Ok, to be fair – I’m still in the middle of my carnivore diet experimentation!  But this is what I say so far… If you haven’t been doing dairy, don’t add it back just because you are doing the carnivore diet.  I did, and I’m sure it is prolonging my progress.  Next, don’t over complicate your meals by trying to add a huge variety of meats & fish.  It’s best to keep it simple – say two burger patties at lunch – at least for awhile.  This is the best way to see if you’re improving and if/what foods still might be triggering, such as processed sausages or bacon.  Finally, get inspired by others in this lifestyle by joining groups or watch youtube tutorials.  It’s remarkable to hear some of the healing stories – I hope I am one of them someday! 

Carnivore/Zero Carb Resources

Dr. Berry

My Zero Carb Life 

Lillie Kane 

Bella The Steak and Butter Gal 

Dr. Anthony Chaffee (he’s hard core!!) 

5. Stanton Migraine Protocol

The Stanton Migraine Protocol is a natural approach to migraine relief and prevention by Angela A. Stanton, Ph. D.   It involves a combination of diet (keto & carnivore/zero carb), lifestyle adjustments, and supplements (SALT!!!) tailored to the individual. Dr. Stanton has a Facebook group with over 13,000 migraineurs and helping thousands!!! She has gone on to write a book based on her protocol and Facebook group findings. 

The premise of the solution is sodium & potassium balance at each meal + no more than 6 carbs at each meal in order to fix or stabilize blood glucose. (Because large shifts trigger migraine in everyone!)  Plus, adding sodium/electrolytes throughout the day – her recommendation is every two hours having 8 ounces of water with ¼ tablespoon salt.  Yes, good ole fashion table salt works! 

Includes: 

Depending on your personal glucose test, she will start you on either Carnivore, Keto, or what she calls Protocol.  

Excludes: 

Same as all Keto list above

Same as the Carnivore/Zero Carb list above

The Stanton Migraine Protocol can help those who suffer from migraines find relief without the use of pain medications by bringing the body back to ‘homeostasis.’ 

My Take (Review)

Life Changing!!  I could write an entire blog post on this!  (And I just might…)  But he’s what I think after 4-5 weeks!  To be fair, I’m not completely compliant on the protocol just yet – probably because I saw so much improvement in just a few of the tweaks that I was happy!  

I’m doing what I would call a ketovore diet – mostly meat-based keto diet. So, I’m still having some nuts/seeds, nut milks and the occasional vegetable.  And drinking water all day with TONS of salt and electrolytes to keep my brain firing as it needs to.  The protocol is STRICT and so is Dr. Angela Stanton’s Facebook group.  You are either serious about healing your migraines or get the heck out!  There’s absolutely NO margin for slip-ups – and no questioning the protocol.  

On the positive side, anyone who does what to get better and personalized treatment can do so through the group – wait for it, FOR FREE!!!  Yep, Dr. Angela and her admins do this voluntarily! 

Much more to come on my journey with The Stanton Migraine Protocol.  But obviously, I recommend you give it a try—it just might be the answer to your migraine woes.

Stanton Protocol Resources

Fight The Migraine Epidemic – Complete Guide: How to Treat and Prevent Migraines without Medication

Stanton Facebook Group – Migraine Sufferers who Want to Heal by the Stanton Migraine Protocol

Food for Headaches – The Wrap 

Whoa – that’s a lot, eh?  As you can see, there are a lot of different headache diets out there. And unfortunately, there is no one-size-fits-all solution. What works for one person may not work for another.  So it’s important to experiment with different headache diets to see what works best for you – but I hope my review and personal experience provide a place for you to start! Let me know if you give any a try.

Remember,  it’s important to speak with a doctor before making any major changes to your diet and embrace slow living to care for your mind, body and soul!

I’m cheering you on!

xo, jules

Do you suffer from debilitating migraine headaches? If so, you’re not alone. According to the American Migraine Foundation, 1 billion people around the world deal with this head pain on a daily basis. (I am one of them, btw!)

While there are many treatments available for migraine attacks, such as medication and various procedures, most people find that diet and lifestyle changes can be just as effective in managing their symptoms.

In this blog post, I review the worst foods to eat if you suffer from migraines (and what you should eat instead based on my personal experience!). I’ll also provide tips for managing migraine with nutrition and lifestyle changes moving forward, such as slow living!

Update! READ: Exactly How I’m Healing Chronic Migraines

What’s the link between diet and migraine attacks?

While migraine is a symptom of a variety of different factors, and differ from person to person, it remains clear that diet and dietary habits are associated with migraine & headache. 

What does that mean? Is it possible diets can cause migraine? (Or, that a diet can help CURE migraines?)   Turns out – both are right. What we put in our bodies has a profound effect on how we feel.  

Recognize your migraine food triggers

There are many things that can trigger a migraine, from weather, medications, extreme exercise, and even full moons!  However, one of the easiest triggers to manage comes down to the food we eat. 

Although migraines are a genetic condition, environmental habits and food choices still influence the frequency and extent of a majority of migraines that occur.

Migraine foods to avoid (List)

The following is a list of migraine food triggers that you will want to avoid:

1. Sugar

Or, any sweeteners, and glucose-inducing foods. These include (but are not limited to) candy, cake, cookies, ice cream, honey, syrups, sodas, energy drinks, and fruit juices. Make sure to watch out for artificial sweeteners like aspartame commonly found in Diet Coke and other calorie-free drinks that may increase the risk of migraine headaches. 

2. Processed meats

This includes lunch meat, hot dogs, bacon, ham, and sausage. Nitrites used in meat preparation, like salami, sausage, and bacon, may cause the triggering reaction. Other cured foods have high levels of tiletamine, another triggering agent.

3. Aged cheeses & meats

This includes cheddar, Swiss, mozzarella, Parmesan, and blue cheese.  Aged cheeses contain the amino-acid tyramine, a natural ingredient that helps control blood pressure.  Cured meats also can trigger headaches for the same reason since migraineurs already have low blood pressure, dropping LOWER can trigger migraine by limiting blood flow to the brain.  

4. Monosodium Glutamate (MSG)

This is a common food additive that can be found in Chinese food, some soups sauces such as soy sauce, and many processed foods. Approximately 10% of migraine sufferers report monosodium glutamate MSG causing their symptoms. (I personally avoid ALL soy!)

5. Alcohol

Wine, beer, and liquor can all trigger migraines. Yep, your fav alcoholic drink can cause trouble. However, red wine can be the worst due to chemicals such as histamine, or tyramine. Additionally, some studies suggest alcohol may trigger migraine attacks because it dilates the arterial blood vessels in the brain.

6. Caffeine

While coffee, tea, and energy drinks can provide a temporary energy boost, they can also be a migraine trigger in some people. Either way, fluctuations in caffeine cause vessels to dilate and restrict and may lead to headaches.

7. Chocolate

Around 42% report that chocolate triggers migraine attacks after eating (or drinking) it.  Molecular analysis suggests a link between beta phenylamine (released when eating chocolate) and brain stimulation.

8. Citrus Fruits 

Some citrus fruits such as lemon, lime grapefruit, and oranges can be traced to a migraine attack for some individuals, however, it’s not as common as others listed here.  I’ve never had problems with my morning lemon water, but I also make sure to avoid it when I already wake up in pain. 

9. Processed foods

Rich foods and even many healthy foods that come in a package can trigger migraine headaches.  Many chemicals found in packaged/processed food cause the brain to ‘light up’ with dopamine and cause over-stimulation leading to pain.  Best to reach for FRESH food whenever possible!

There are other potential foods that are known to trigger migraine attacks not specifically listed here, such as food additives, preservatives, and dyes (hint: you should avoid them all in foods and drinks!) 

Gluten & Dairy Products

Additionally, it’s often advised that for migraine prevention, patients keep a gluten and dairy-free diet. While there are many possible reasons why these foods cause issues, the most notable is the inflammatory properties of gluten and dairy stirring up trouble.  

So, if you find that you suffer from migraines after eating certain foods, even if not listed here, it is best to keep a journal to avoid those in the future. For example, cooked onions are a personal trigger for me.  I wouldn’t have figured that out without a headache diary app to log my migraine symptoms, such as migraine buddy.

Instead, try to focus on eating whole, unprocessed foods that are rich in nutrients & low in carbs. And don’t skip meals in order to keep blood sugar as stable as possible!

Carbohydrates – The biggest trigger (migraine attacks) 

While there are many different foods that can trigger migraines, one of the main culprits that get overlooked is carbohydrates. Yep.  Carbohydrates can be the demise of migraineurs.  

Why? Carbs are broken down into glucose, which can cause blood sugar spikes (and subsequent crashes). These blood sugar swings can be migraine triggers in susceptible individuals. Note: migraine brains are already glucose sensitive causing a cascade of issues when carbs are consumed!

The best way to avoid these blood sugar swings is to eat a balanced diet that reduces or eliminates carbohydrates and is focused on healthy fats and proteins. This will help to stabilize blood sugar levels and minimize the risk of migraines.

Healthy low-carb foods to eat for migraine sufferers 

The following is a list of healthy foods that you should eat if you suffer from migraines:

1. SALT

Yes, salt! Electrolytes are incredibly important for the migraine brain.  A slight shift or deviation can cause a spiral of migraines & pain.  I love LMNT electrolyte packs – The watermelon flavor is my fav!

2. Meat 

Yes, all meats – especially red meat as it emphasizes protein synthesis and is balanced in key electrolytes – potassium & sodium.

3. Dark leafy greens 

These are packed with nutrients and help to stabilize blood sugar levels. Try incorporating spinach, kale, and collard greens into your diet.  

4. Fatty Fish 

Fatty fish are high in omega-3 fatty acids, which have anti-inflammatory properties. Salmon, tuna, and sardines are all good options to try and are high in protein to help stabilize blood sugar too.

5. Nuts and seeds 

Nuts and seeds are also high in omega-3 fatty acids and magnesium to help reduce inflammation. Try incorporating flaxseeds, chia seeds, and pumpkin seeds into your diet.  However, take it easy on the nut butters – peanuts are not a seed, but a legume, which can be problematic for some migraine sufferers. 

6. Healthy fats 

Healthy fats help to stabilize blood sugar levels and reduce overall inflammation.  Good options include olive oil, avocados, and coconut oil.

7. Fresh herbs and spices

Fresh herbs and spices not only add flavor to your food, but they also have anti-inflammatory properties. Try incorporating ginger, garlic, and turmeric into your diet.

There are many healthy foods that you can eat to help reduce the frequency and help prevent migraines. Try incorporating some (or all!) and keep track of what works for you!

Keto and carnivore diet for migraine

There are a few different diet approaches that have been shown to be effective in managing migraines.  More research is needed to determine if keto or carnivore diets could help prevent a migraine attack for everyone,  but studies are promising.

Keto for Migraine

The ketogenic diet is one option that has gained popularity in recent years. This diet is high in fat and low in carbohydrates, with moderate protein, which can help to stabilize blood sugar levels and reduce migraines. 

For decades, ketogenic diets have been used to treat epilepsy – specifically in young children.   Many believe that the keto diet works in similar ways for migraine – by the brain creating ketones it provides an alternative energy source with an anti-inflammatory effect.  

Danielle Aberman, a clinical nutritionist and a certified health and wellness coach follows a ketogenic diet to help her manage her chronic migraines.  ” Since controlling the migraines with [Keto] diet and getting off of the daily mind-numbing medications, I have my life back. I have energy and can do everything I used to do before my migraines became chronic.”

Carnivore Diet for Migraine

Another option is the carnivore diet, which is a stricter version of keto that focuses on meat and animal products ONLY. This diet can also help to stabilize blood sugar levels and reduce migraines but by going carnivore, migraine sufferers also eliminate all plants. While this might be thinking, ‘Aren’t plants healthy?” you are correct.  However, many migraineurs’ DNA demonstrates a likelihood of sensitivities to plant toxins.  Which are in all plants, btw!

By going carnivore, this elimination diet also helps to reduce inflammation in the body, which can lead to fewer migraines. 

For example, Mikhaila Peterson,  one of the biggest advocates of the carnivore diet cured her severe autoimmune arthritis (she had multiple joints replaced as a teenager!), chronic fatigue, depression, etc. by switching to carnivore.

Keep in mind, Mikala went strict carnivore (meat & water only) to get the full healing benefits needed. There are other versions of the animal product-only diet that aren’t as strict. 

By removing plant toxins that stir up the immune system — the entire body can start to heal.  Additionally, plant toxins can lead to food sensitivities such as histamine, lectin, and oxalates.  

Both Mikhaila and her father, Jordan Peterson, a Canadian clinical psychologist  — swear by a carnivorous diet for their health transformations!  Could it be for you too?

Which Migraine Diet is Best for Me?

Both the ketogenic diet and the carnivore diet are effective in reducing migraines according to research.   Which of the low-carb diets is best for you?

Of course, before starting either of these diets be sure to speak with your medical professional first to make sure that it is right for you. For example, several preventative medications, such as Topamax, interferes with Ketosis – which happens on both keto & carnivore!! (This was me, but I’m no longer on this medication!)

The Wrap up 

There are many different foods that can trigger migraines. If you find that you suffer from migraines after eating certain foods, it is best to avoid those foods altogether.  And perhaps the keto or carnivore diet is a good place to start. Meanwhile, remember the migraine foods to avoid (list above!)

What are your thoughts on diet and migraines? Have you found any foods or lifestyle changes that help to reduce your symptoms? Share your experiences with me here! 

Xo, jules 

Are headaches or migraines sucking the life out of you?  I hear ya sis!  I admit I wasn’t interested in any type of yoga back in my triathlon glory days (that’s for hippies & it’s too slow!) – But when my competitive athletics took a back seat to chronic illness, I re-evaluated and started to embrace a slow living lifestyle. 

And it turns out, slow down and practicing yoga can help these pesky migraine headaches!   Let’s take a look….

Ease stress, muscle tension, and headache pain with these simple yoga moves

If you’re like me, you may want to consider taking it to the mat –  the yoga mat that is! Yoga is often found to be beneficial for people with migraines and headaches and is considered a useful complement to their pain-fighting toolbox.

In a study, researchers found that medical migraine patients whose migraines had been treated by yoga experienced greater relief when they began using an assigned 5-week program. 

In addition, they showed a reduction in physiological pressures & stress.  WIN-WIN!

Yoga for headaches: My personal top 8 poses for relief 

Take it from me, the last thing you want to do when feeling like crap is try to attend a full-on class to hone in on your yoga practice.  No thanks, I’ll stay in bed. 

But, a few of these poses on your own at home can make a big difference.  They each help manage pain by getting blood flow and oxygen moving through the body (and brain!) 

Let’s get to it!  

1. Downward-facing dog: 

The downward-facing dog position is one of the key yoga poses in any practice. It also helps provide more blood circulation to the head and usually relieves headaches and also helps with mood. 

How to do it? 

Starting at the knee. Put your hips forward while putting your hands in the V shape of an inverse body position. Take a deep breath while you practice the shakey pose. Take a moment to relax – inhale & exhale slowly.. You should feel a deep stretch all the way down the back of your body. 

Downward dogs also help relieve pains in the lower back, hamstrings and chest, and lengthen the spine.

2. Forward fold

This posture can help relieve headaches by flooding your brain with blood and oxygen as you bend your body over itself. 

How to do it? 

Start by standing with your hands hip-width apart and bending your hips so that your head will extend down towards the floor. You can soften the knees and maintain the heel flat on the mat. Ensure you keep an eye on a certain point on your mat and stretch your arms down towards the ground. 

Note: Your hands can rest on the mats and blocks if needed. And keep breathing! 

3. Supine Twist

When head pain or a migraine hits the entire body tenses up and the nervous system goes into overdrive! The supine twist yoga pose helps ‘unravel’ the tension in your upper body, neck, and back.

How to do it?

Place your hands down under the floor on the knees, with your knees on your chest and your leg in an upright position. Hold your hips up and place your hands up on top, with your palms facing up and extending your arms out. Look at the opposite side and turn your hands in front of your knees. 

Take five or six breaths on each side (or hold as long as you need!)

Photo by Miriam Alonso: 

4. Legs up the wall

This is a yogi favorite!  This pose helps by recirculating all the blood in your legs up through your entire body as your legs rest on the wall.  

How to do it? 

Simply place the buttocks as close as you can against the wall and walk your feet up the wall. Place your hands under your back or fold them together over your stomach. 

Relax your back and shoulders with palms pointing towards the ceiling on your yoga mat. It’s a perfect time for meditation – slow down your breathing, try for about 10 breaths a minute.

Photo by Thirdman

5. Child’s Pose

This resting yoga pose is a repeat winner when practicing yoga. It gives the brain and body a break!    

How to do it?

Face forward and tuck your legs under your bottom, and fold your torso over your knees with your legs squeezed together.  Hold your hands forward on the mat and then rest your forehead in front of the mat. Keep your chin extended. Take about 8-10 breaths.

Photo by Karolina Grabowska: 

6. Happy baby pose

This is another full-body relaxation stretch to support the migraine tension pent up. If you suffer from aching hips, neck, or aching spine you can do a quick relaxation pose. Instilling calm and rest is the key. 

How to do it? 

Place your hands in your lap on the floor with your knees raised up. You should be seated on a comfortable floor. Slow bending will help increase the stretch of your upper back or hip and also relax your mind.

7. Supine chest & shoulder stretch 

This really is my favorite!! I’m habitually tight in my chest, neck and shoulders so I do this pose all the time! 

How to do it? 

Grab a bolster, rolled-up towel, or even a yoga block – while laying down place it under your back vertically.  Then open your arms out to each side making a ‘T’ with your hands facing upwards.  As you relax into the pose you’ll feel your arms slowly making it down to the floor as the body stretches… ah!

8. Cat-Cow pose 

Another signature yoga pose to support headaches is known as the cat-cow.  This is perfect for headache sufferers because it stretches out your neck and spine.  

How to do it? 

Get on all fours (hands & knees) and make a ‘table top’ with your back – keeping it as straight as possible in a neutral position from neck to tailbone. Go ahead and inhale slowly and push your stomach down towards the floor and shift your gaze to the ceiling.  As you exhale go ahead and do the opposite – arch your spine up and bring your chin into your chest. 

9. Savasana

The best for last!  Everybody’s favorite Also known as corpse pose, this one is super important– but oftentimes skipped the most! By relaxing your entire body during savasana meditation, your body can release negative energy, emotions, and feelings. 

How to do it? 

Go ahead and lie down completely – stretch out your feet straight and arms overhead, then place your hands down at your slides, palms up. Make sure to RELAX every single muscle in your body – most importantly your face and jaw muscles!  Go ahead and breathe deeply for five minutes… and enjoy! 

Photo by Elina Fairytale: 

BONUS- What yoga pose helps most when a migraine headache hits? 

Upper Body Seated Neck Release

As the neck can often trigger tension headaches, it is advisable to stretch the area with yoga exercises like this easy seated neck release when you feel a migraine headache coming… 

How to do it? 

Sit comfortably in an upright position, with your spine straightened. Hold your left palm on your back and tilt gently toward the left. Hold for an extended period of time then gently switch sides. 

Repeating this several times can reduce pain on the other side as it becomes more intense. When the headache starts, try this pose and the steps above to help mitigate the pain.

Photo by KoolShooters: 

What causes migraines anyway?

Despite some triggers and specific identifiers and every individual’s uniqueness, migraines are still not fully recognized and are sometimes untreated and even undiagnosed. The most common trigger for migraine symptoms is stress or hormone changes. This is likely why relaxation and yoga can benefit so many individuals.

It is true that virtually anything can induce migraine for those susceptible because of our overactive sensitive brains.  So having these poses on hand can be extremely helpful. 

Can yoga help with my headaches?

As mentioned, migraines are very individual-specific.  However, yoga can help decrease the frequency of migraine attacks by helping reduce pain and inflammation. Gentle yoga postures encourage relaxation – ideal with poses that relax and stretch necks, and head and shoulder areas.

Studies show that yoga can reduce migraine symptoms if used as supplemental therapy with other treatments as well. 

I know I found that gentle yoga poses provided much needed relaxation in my neck, face, and shoulders.

Can I do yoga if I have a headache or migraine?

Extensive research shows yoga may help reduce tension which can downgrade stress-causing headaches and migraine symptoms.

However, vigorous activities can cause headaches. Sometimes it’s best to skip power yoga classes, which can worsen your pain.  And if you have nausea, worsening head pain, or visual disturbances, it’s obviously best to pass on exercise altogether! 

The Wrap 

Most current migraine treatment doesn’t offer much relief, although there are several treatment options available for the pain.  Therefore, alternative headache remedies such as yoga can help calm down an anxious nervous system before head pain hits!

Start your yoga practice today and let me know what you think of each pose!

Namaste!

Xo,

jules

If you suffer from migraines like me, you’ll probably try just about anything to seek relief!  If that’s you, you may want to consider a tragus piercing for migraine support. This type of piercing has been shown to provide relief for some people who are prone to headaches.

In this blog post, I’ll review the benefits of tragus piercings for migraine relief and answer some common questions about the procedure. I’ll also talk about the risks involved with getting this type of piercing and how to get started if you’re interested in giving it a try!

Let’s go! 

What’s a tragus piercing?

So, what exactly is a tragus piercing anyway? Well, it’s an ear piercing that goes through the tragus, which is a small piece of cartilage that protrudes slightly from the outside of the ear. 

You’ve probably seen many of them before without realizing the fashionable piercing might just help your head as well!  

The tragus is the perfect spot for a piercing because it has a high concentration of nerve endings. This means that it can be very sensitive to pressure when applied via acupuncture or acupressure. That is why some people believe that it can help relieve migraine headaches. 

Tragus Piercing | Image via www.jewelryshoppingguide.com

How does a tragus piercing help migraines?

When you get a tragus piercing, your piercer will insert a needle through the tragus and into the innermost layer of cartilage. This pressure point with its many nerve endings starts the cascade of nerve stimulation that runs through the vagus nerve to the brain.

Some people who have this procedure say the cartilage piercing help relieve migraine pain within a few days!  (Wouldn’t that be great!)

You may also want to consider a daith piercing for migraines & headaches

So, If you’re considering a tragus piercing for migraines, you may have also heard of daith piercings. 

Daith piercings are very similar to tragus piercings, but they are done in the innermost fold of cartilage in the ear – closer to the ear canal. (See image below)  

Like tragus piercings, daith piercings can be helpful in relieving migraines and tension-type headaches for the same reason –  they both hit very specific nerves stimulating the master vagus nerve. 

The vagus nerve & migraine pain 

So what’s up with the vagus nerve and why is it so important for migraine sufferers?  Well,  it’s actually important for everyone!  

According to Cleveland Clinic, the vagus nerve is the main set of nerves of your parasympathetic nervous system. This system controls specific body functions such as digestion, heart rate, and the immune system. 

The parasympathetic system also relaxes your body after periods of presumed danger or stress – it’s this system that kicks in to make you feel safe and relaxed.

Migraine sufferers rejoice 

This is important for migraine sufferers because by stimulating this nerve it’s thought we can suppress the overstimulation and neuronal excitement in our brain that can lead to the dreaded migraine attacks!   It’s thought by stimulating the vagus nerve, it changes the head pain pathways in the brain and body when activated.

The vagus nerve is also the longest and most complex of the cranial nerves (there are 12 in total), and it branches into several parts of the outer ear.  This includes the daith and the tragus – therefore, making stimulation accessible via piercings or acupuncture/pressure. 

Nerve stimulation devices for migraine

There is actually a new migraine device on the market that specifically targets the vagus nerve to treat migraine – it’s known as gammacore.  However, the device must be used daily AND comes at a hefty price tag of $598 PER MONTH! 

Like most migraine treatments, the reviews are mixed.  But it’s nice to see a non-medicinal option hitting the scene!  

As a matter of fact, vagus nerve stimulation has been used in many chronic health conditions  – specifically with research supporting the beneficial treatment of depression and epilepsy.  

Which ear to choose for daith and tragus piercings?

As a rule, it is recommended you get the piercing on the same side of the head you experience the most pain.  (Generally, migraineurs have one side that hurts the most!) 

Next, it’s important to choose an ear that is less likely to be injured and that is easy for you to keep clean. (obvs!)

When you get a tragus piercing, your piercer will insert a needle through the tragus and into the innermost layer of cartilage – 

What does the research say about tragus piercing for migraine?

There is some anecdotal evidence that tragus piercings can help relieve migraines, but there is no scientific evidence to support it yet. However, some research suggests acupuncture for the prevention of migraine symptoms – that also involves stimulating the same pressure points.

So there is definitely a direct connection!

While more research is needed, many forums filled with migraineurs swear this is the cats meow! 

Risks to consider for tragus piercing

After reading this, you might be considering a tragus piercing for migraine relief!  However,  it’s important to keep in mind that there are some risks involved. 

1. One of the most common complications is a risk of infection or possible allergic reactions. This can usually be treated with antibiotics, but it’s important to see your doctor if you notice any redness, swelling, or discharge from the piercing site. 

2. You should also avoid touching or rubbing the area, as this can increase your risk of developing an infection.

3. Another risk to consider is nerve damage. This is more likely to occur if the needle hits a nerve during the piercing process. This can cause numbness or tingling in the affected area. 

Finally, make sure you pick a pro piercer that is trained not only in body piercing but daith and tragus piercing procedures!

How to get started

If you’re interested in getting a tragus piercing for migraine relief, it’s not only important to find a reputable piercer who has the experience, but the piercer should be able to show you pictures of previous tragus piercings they’ve done and answer any questions you have about the procedure. 

1. Once you’ve found a piercer you’re comfortable with, they will clean the tragus and insert a needle through the cartilage.

2. After the piercing is complete, you will likely receive instructions on how to care for the piercing. This will usually involve cleaning the pierced area twice a day with salt water.

3. You should also avoid wearing headphones or other objects that could put added pressure on the tragus.

If you follow these instructions, it’s usually safe to remove the tragus piercing after six to eight weeks. 

Final thoughts on tragus piercings for migraines

If you’re looking for an alternative way to treat your migraines, a tragus piercing may be worth considering. This type of piercing has been shown to provide relief and improve health for many who suffer from migraine & headache. 

While there are some risks involved, these can usually be avoided by finding a reputable piercer and following the aftercare instructions.

Ultimately, it’s a personal choice if you want to make daith and tragus piercings part of your migraine treatment – but holler at me know if you give it a try! 

Update: Learn how I eventually cured my chronic migraines in this post! I’m positive it will change your life! And how I’m maintaining by embracing a slow living lifestyle… Cheering you on!

Xo, jules

If you’re one of the millions of people who suffer from chronic migraine like me, you know that traditional migraine medications or over-the-counter (OTC) options often don’t offer enough relief to treat severe migraine.   

These debilitating headaches can strike without warning, causing intense pain, and are often accompanied by nausea, light sensitivity, and dizziness. YUCK! 

That’s where migraine cocktails come in. But what is it and how do you know if you really need one? This post will answer all your questions about migraine cocktails, including what they are, how they work, and what to expect when you take one.  Let’s dive in!

Severe migraine – Not just a headache

First, let’s look at migraines and why these attacks can have us ‘crying uncle’ for medical attention! 

Migraine attacks rear their ugly head when the brain becomes over stimulated. This can occur from environmental factors, imbalances in the body, or a combination of the two. Due to a genetically disposed ‘sensitive brain’, it doesn’t take much overexcitement for a migraine to start in susceptible individuals.  

And you guessed it – once the migraine attack hits we can be down up to 72 hours with debilitating pain. 

Migraine – a full body attack

The entire body can be effected by migraine – not just the head.  There are many malfunctioning body systems that cause symptoms such as nausea, light intolerance, inability to focus/think… to name a few!

Some migraineurs can even lose control of one side of their body, stutter their speech or not even able to talk.  Since these symptoms can mimic stroke, it’s important to seek help if regular medications aren’t doing the trick! 

Migraine treatment: aura vs. without aura

While there are several migraine types and symptoms, the most important first step is to determine whether the person is experiencing migraine with or without aura. (If you have an aura, you know!!)  

Migraine without Aura

If the person does not have an aura, (no visual disturbances) then the first step is to try and treat the pain with OTC migraine medication or prescription migraine abortives

At-Home Treatment of Acute Migraine Without Aura

This includes popular at-home migraine therapy to treat pain and inflammation such as

• Ibuprofen (nonsteroidal anti-inflammatory drug) 
• Acetaminophen (Tylenol)
• Excedrin migraine (aspirin acetaminophen and caffeine) 
• Abortive prescription (triptans such as sumatriptan, eletriptan, and rizatriptan) 

In most cases, a migraine cocktail is only necessary for acute migraine pain that is not relieved by over-the-counter medication or triptans – a prescription abortive medication for the treatment of migraine. 

Migraine with Aura

Aura refers to sensory disturbances that can precede or accompany a migraine, such as visual changes and dizziness. If the person has a migraine with aura, often the best course of action is to head to the emergency room.  

Individuals who experience aura are more likely to not respond to treatment. 

What exactly is a migraine cocktail? 

The term ‘migraine cocktail’ comes from the unique combination of medications and treatment to help patients manage out-of-control migraine attacks via an IV.  They are designed to relieve the pain of a migraine plus a lot of the nasty associated symptoms just mentioned.  

In addition to preventing further attacks, this intravenous (IV) may help your frequency of migraine attacks in days to come.  Hallelujah! 

What are the ingredients of a migraine cocktail?

The exact ingredients of a migraine cocktail in the ER will vary depending on the health of the recipient, but it typically includes:

• Hospital-grade IV medication for pain relief (Toradol, Tylenol 3, Demerol)
• Anti-inflammatory drugs (NSAIDS) 
• IV Valproic acid (VPA) 
• Dihydroergotamine (DHE) 
• Anti-nausea medication (Zofran)
• Diphenhydramine (Benadryl)
• Ergot alkaloids (Similar to triptans – narrowing blood vessels to help with pain)
• IV steroids
• IV fluids
• IV sedative (Ketamine) 
• Vitamins: magnesium and b-12

Not quite a margarita with salt… but it can definitely feel like sweet bliss if you’re battling an ‘I want to die’ type of headache pain! 

Migraine in the emergency room

Migraine cocktails offer relief from migraine symptoms by targeting different areas of the brain with specific medical combinations. Note: Most clinical environments and ERs do NOT offer or provide opioids as part of migraine cocktails anymore.   Hence, the opioid epidemic!

However, patients often have to do a urinary analysis (UA) before receiving a migraine cocktail.   (I had to do this the last time I landed in the emergency department at my headache clinic!) 

This is to ensure the patient is not only on other problematic medications but also to check the overall health in advance. 

When to head to the ER?

Both types of migraines (with or without aura) are time-sensitive conditions that requires quick and effective treatment.  If your symptoms are getting worse and you’ve already tired OTC migraine meds, abortives and at home therapies such as icing & sleep … it might be time to head to the emergency department.  

Especially, if you’re nauseasted and can’t keep food down any longer – then IV fluids are the best way to re-hydrate your body with all the electrolytes and minerals lost. (Not to mention a combination of medications to help with pain and inflammation!) 

According to the Centers for Disease Control & Prevention (CDC), migraines are often treated in the emergency room (ER).  The CDC also stated that headaches account for about 3% of all ER visits annually in the United States.

Photo by Graham Ruttan on Unsplash

Do I REALLY need a migraine cocktail? 

Only you can decide when ‘enough is enough’ but if you are experiencing severe migraine symptoms such as those listed below, it might be time to make a trip.

• Nausea and vomiting
• Intense pain – throughout the head and neck
• Fever with neck stiffness 
• Atypical head pain – different than the usual headache or migraine 
• Neurological problems – vision changes, weakness, numbness 
• Attack lasts up to or longer than 72 hours without relief 

How long until I feel relief from a Migraine Cocktail?

One of the most common questions migraine headache sufferers have about getting a migraine cocktail is how long they have to wait before feeling some much-needed relief. 

First, the answer depends on the severity of your migraine. Also, the number of hours since your migraine attack started has an impact on all medication effectiveness. 

However, in general, patients should feel significant relief within an hour of starting IV. 

According to Dr. Jessica Kiarashi, in Medical News Today, “migraine cocktails typically reduce symptoms within 60 minutes. Doctors may add one medication at a time, but typically, they administer several at once…”

Remember to help prevent migraine headaches from increasing by aborting the pain as early as possible with at-home remedies. (mentioned above)

What are the side effects a migraine cocktail?

You should be aware of some potential side effects of migraine cocktails. The most common side effect is drowsiness, so it is important not to drive or operate heavy machinery after taking one. You know, if you have a job running a bulldozer  

But definitely plan on getting a ride from a trusted friend or family member before and after!  You will not be able to drive – and most facilities will not let you Uber home due to legal issues.     

Other potential side effects besides drowsiness include:

• Dizziness
• Dry mouth
• Constipation
• Low blood pressure
• Skin flushing 
• Tingling in fingers & toes
• Cramps
• Abdominal Pain & gut issues
• Et al

Personally, I have almost all of these side effects and they often last a few days after treatment. While the worst for me is constibpatin and abdominal pain, it seems like a small price to pay if it may help offer relief!

How long will a migraine cocktail last?

While migraine cocktails typically work within 30 minutes to an hour, the relief is not always long-lasting. If your migraine symptoms return after taking a migraine cocktail, another dose might be added as directed by your doctor.  

Additionally, you may be prone to rebound headaches that could occur the following day(s) after a severe attack.  (That’s me!)

I usually only get one full day of pain relief from a migraine cocktail (so I try and go early in the day if nothing is working at home!)  

Then the following days I’ll still have head pain, but it’s much more manageable and typical of postdrome migraine symptoms, which is the last of the four stages of a migraine attack. 

Typical postdrome symptoms:

• Low-grade headache
• Sluggishness
• Exhaustion
• Brain fog
• Muscle soreness
• Neck ache

The postdrome phase is often referred to as the ‘migraine hangover’ because it mimics a typical hangover! For many patients, the migrane hangover can be just as debilitating as the head pain and last for several days. 

What are alternative treatments for severe migraine?

If you are looking for alternative treatments for migraines, there are a few things you can try. In addition to taking over-the-counter medications, (ibuprofen, acetaminophen) and turning to prescriptions at the sign of pain, take a look at stress management! 

Many migraineurs report relaxation techniques, such as yoga or meditation, help to reduce and prevent migraine attacks.  Even stepping away from and taking 5-10 minutes to lay down and breathe deeply can bring down your heart rate and dilate your blood vessels enough to ease (some) pressure.

It’s one of the most basic things you can do (that you won’t see in any medical advice columns).  

For chronic migraines, preventative treatment may be necessary. If you think your migraines have turned chronic (more than 15 days per month of a migraine headache), talk to your doctor about the best course of treatment for you.  There are a lot of option to consider.

Where to get Migraine Cocktails?

We’ve talked about emergency clinics, and emergency rooms at hospitals – but are there any other options?  Yes! 

As a matter of fact, many dedicated headache clinics are offering their own acute care for migraine cocktail medications and treatment. 

Regarding medical insurance, this may be a better option than paying your emergency deductible.  Note: many on-site clinics are closed on the weekends only leaving you with ER treatment on Saturdays & Sundays. 

Wrap-Up

Anyone who has ever suffered from a migraine knows that they are not to be taken lightly. 

One of the most effective treatments for acute migraines is what is commonly known as a “migraine cocktail” –  a mixture of medications that are prescribed specifically offered to treat severe migraine. 

This concoction usually includes a combination of medication to help relieve pain and nausea, as well as caffeine to help reduce inflammation. While the exact ingredients will vary depending on the person, a typical migraine cocktail might include things like ibuprofen, acetaminophen, and caffeine. 

These cocktails, administered via IV,  offer relief from migraines within 30-minutes to an hour, but they are not a cure-all.  

The biggest side effect of migraine cocktails is that they can cause drowsiness and exhaustion. But getting some sleep is probably exactly what you need! Talk to your doctor about your own migraine cocktail options.  

It’s saved me more than once and is a key piece to managing my runaway migraine pain! 

My best piece of advice — start living a slow lifestyle. I know it’s easier said that done — I know! But it can make a world of a difference in frequent attacks and ongoing pain. At least it has been for me.

Read more about how I healed my chronic migraines here!

Xo, jules

Did you have a headache, migraine, or feel just plain lousy early last week?  I feel ya my friend and the full moon on Sunday night might be to blame for that headache. 

There’s something about a full moon that just doesn’t seem to sit right with a lot of people. And by a lot of people, I mean those like myself who suffer from headaches, migraines, and other various types of pain. 

But does the full moon really cause these issues? Or is it all in our heads? (Pun intended)

In this blog post, I’ll take a look at the phases of the moon and how they may be related to headaches and pain in general. I will also offer up some tips on how to deal with full moon-related symptoms you might experience. 

So whether you’re someone who typically gets headaches during certain times of the month or someone who experiences other kinds of pain during a full moon, this post is for you.

Let’s dive in! 

The Lunar Cycle

First things first: let’s go back to seventh-grade science and refresh ourselves on the lunar cycle. This is when the moon orbits around Earth and goes through different phases, eight in total.  

The moon phases include the new moon, waxing crescent, first quarter, waxing gibbous, full Moon, waning gibbous, third quarter, and waning crescent.  

For the purpose of this article, we’re going to focus on four in which the moon cycle can affect our body systems the most.  

These include: 

1. New Moon

The new moon is when the moon is completely dark and it’s difficult to see it in the sky. (It’s also the name of the second book/movie in the series of Twilight!  You know you saw it, don’t kid yourself!)

2. Waxing Crescent

The waxing crescent phase is when the moon starts to become visible again and it looks like a crescent shape. (The half-moon shape we’re familiar with)

3. Full Moon 

The full moon is, well, when the moon is full and bright. Wink  

4. Waning Crescent

And finally, the waning crescent phase is when the moon starts to become less bright and it looks like a crescent shape again.

The lunar cycle lasts for 29.5 days on average, but it can range from 29 to 30 days.

So what does this have to do with headaches & pain?  Let’s dig deeper to see the link… 

Full Moon Headache

Some people say they tend to get headaches or experience other types of pain during certain cycles of the moon. For example, you might get a headache right before the full moon or during the waning crescent phase.  

There’s no denying that the full moon is a pretty powerful event.  The gravitational pull changes the ocean tides and alters atmospheric pressure.  

Many believe these shifts contribute to head pain, changes in behavior, and even blood pressure modifications! 

Does the full moon really cause medical and physical health?

While there’s not any scientific evidence to support the correlation per se, that doesn’t mean it’s not true for a lot of people, (especially headache & migraine patients!)

In fact, a lot of people swear by increased pain each month during a full moon – And I am one of them!  

So, what should you look for?

Combating Full Moon Headaches & Migraines

If you find that you tend to get headaches and/or significant pain around the time of the full moon, there are a few possible explanations and things to look out for. 

Increased Light Sensitivity 

First, it could be that you’re more sensitive to light during this time. The bright moonlight might be triggering your headaches.  Even with the blinds shut and wearing an eye mask at bedtime, our bodies are still affected by the external evening brightness.

Poor Quality Sleep

Speaking of light… The moon can affect melatonin production because it’s a reflection of the sun, therefore it decreases our body’s natural signals to fall asleep (and stay asleep!)  

A new study published in Scientists Advances revealed that people sleep about 52 mins less on nights before a full moon – And go to bed about 30 minutes later.

And we know a lack of sleep causes a whole slew of health issues! 

Barometric Pressure Shifts

It’s possible that the change in barometric pressure associated with a full moon could be a major culprit of discomfort for a lot of us. 

When the air pressure shifts up or down, our bodies can feel the internal pressure build up which can cause a headache or migraine.  

A 2015 study in Trusted Source shared research that even small decreases in barometric pressure-induced migraines.

Note: While any shift in pressure can trigger pain, it’s when the barometric pressure decreases that can wrecks the most havoc!

Hormonal Fluctuations (Women)

Next, speaking of cycles, many women find that the moon can influence their menstrual cycle.  Lucky us, huh ladies? As a matter of fact, many women even cycle with the moon!  

If this is you, and you have your ovulation period aligned with the full moon – it’s a double whammy on your physical health each month.  

We already know hormonal shifts are a well-known trigger for migraines and headaches. (And pair that with the full moon – yikes, bear down for a long week sis!) 

Elevated Stress & Anxiety 

Finally, it could just be that you’re more stressed when the moon is fully illuminated. We tend to have a higher level of the stress hormone cortisol during a full moon. 

The heightened energy and emotions from this cortisol rise can take a toll on our bodies and minds.  

So stay positive and give yourself some grace during this time! 

Photo by Victoria Heath on Unsplash

Reduce Full Moon Headache Symptoms

If you’re someone who gets headaches during a full moon like me, there are a few things you can do to try to ease your symptoms. 

First, try to avoid bright lights as much as possible. This means staying indoors as much as possible or wearing sunglasses if you have to go outside.  I also highly suggest an eye mark and/or black-out curtains.  

Second, when you know the full moon is coming, don’t be afraid to take some ibuprofen or Rx migraine abortives before bed to try to prevent a headache from starting.  It’s the absolute worst waking up with a migraine because there’s almost nothing you can do! 

Next, make sure you’re drinking plenty of water.  Not only does the entire human body need water, but the brain is also 73% water.  Staying hydrated can help reduce the intensity of headaches.  (Super important!)

And finally, migraine patients – this one is for you! About 3 days prior to the full moon start taking extra salt and water.  For example: before bed, take ¼ tablespoon salt or electrolyte mix such as LMNT with a few sips of water.  If you wake up in the middle of the night with pain – same protocol!  More salt!  Why is this?  I’ll explain in upcoming posts! 

The Full Moon & Migraines

Migraines are a type of headache that can be even more debilitating than a regular headache. If you’re someone who suffers from migraines, you know just how painful and disruptive they can be.  

Migraineurs tend to be more sensitive to environmental variations than everyone else.  This is because our hyper-alert brain & body is always on alert.  The moon affects our system in a number of ways.   

Physical symptoms you might have noticed during full moons (on top of a potential migraine!) include:

• Nausea
• Dizziness
• Nerve pain
• Sleep disruptions at night 
• Full body pain
• Negative emotions 
• Lack of energy 

Be proactive & plan ahead 

The full moon has long been associated with headaches and migraines. In fact, some people even refer to migraines that occur around the time of the full moon as “lunar migraines” or ‘Moon Sickness’

A study found that people with pre-existing migraines were more likely to experience an attack during the full moon phase than at other times of the month. 

And this also often results in emergency treatment because they don’t even ‘see’ it coming! 

So, it’s important to plan ahead and prep your body for the moon’s orbit around the earth!  I believe tracking your migraines and symptoms in a tracker or calendar is the first step!  

I suggest doing so right away to get a sense of how the moon’s behavior affects you.  Soon you will start seeing a link between your headaches and migraines and to different phases of the moon. 

Best approach of all? When you know the full moon is coming, slow life down, embrace a little down time, and take care of yourself!

The Wrap Up

So, what does this all mean? The evidence is mixed, but it seems that the full moon may trigger migraines and other medical issues in those who are susceptible. 

If you’re one of those people, be sure to be extra careful about managing your migraines and overall health during this time. 

And if you’re not sure whether the full moon affects you yet, pay close attention to your symptoms around the time of the full moon and see if you notice any patterns.

Take care of you!

Xo, jules

If you’re anything like me when a migraine hits you’re down for the count.  It usually means a day of huddling in a dark room with a cozy neck pillow, eyemask, and plenty of ice packs. 

New wearable ice packs, known as Migraine Hats, are the latest trend.  With wearable hats not only does it ‘freeze’ the affected areas perfectly, but it also stays in place as you need to.  (Even if that means rolling around in your sleep!) 

So, I’ve tried all types over the years and I’ve learned what a game-changer an icy headache hat can be – it stays put, doesn’t leak, and softly molds to your head! Time to update your fridge or freezer, later frozen peas! 

Here’s a list of 5 of the best migraine hats and wearables by me, a migraine warrior~

5 Best Migraine Hats & Wearables to Freezeout Pain 

1.  I.C.E. Down Migraine Head Wrap 

The I.C.E. Down wrap is a well-known manufacturer of hospital-grade reusable gel cold packs.  They offer a wide variety cold therapy for the head, shoulder, elbow, etc. – and are used worldwide in orthopedic surgical centers, physical therapy clinics, chiropractors, and hospitals. 

PROS:

• Functionality:  The I.C.E. DOWN pack uses a unique gel formula that forms ice crystals allowing it to stay cold longer than similar gel packs. It also uses a multi-pocket system to help stay pliable when frozen for headache and migraine. 

• Fit & Comfort:  The wrap is made of soft neoprene making it stretchable and secure around the head.  While it does fit snugly around the head, you will have to readjust the tightness as the pack ‘softens’ for ideal pain relief.   

• Storage:  Easily folds in half for freezer storage, therefore not taking up a lot of room.  Has a vinyl side for intense cold and a felt fabric side for moderate cold therapy.

CONS:

• Gel only stays cold for up to an hour (But does offer replacement ice gel packs)
• No freezer pack cover/case 
• Only one size fits all

Why I recommend it:

Medical-grad technology with a one-year warranty. 

Price:

$34.99 on Amazon

Overall Rating:

3 Stars 

SHOP NOW

2. IceKap 

IceKap migraine hat is designed specifically for migraineurs by a migraine warrior!  It uses a combination of cold therapy and pressure therapy to provide effective natural headache pain relief. 

PROS:

• Functionality: Icekap has a total of 5 soft medical-grade gel packs that cover the temporal, occipital, crown, and parietal areas of the head and neck for complete therapeutic headache coverage. 

• Fit & Comfort:  Can be adjusted and secured with a compression band with easy velcro straps, plus comes in four different sizes starting at children sized to XL adult for a perfect fit.  The soft medical grade gels provide soothing cold therapy for migraine for 45min-1 hours and can be used for both cold and warm. The outer material is made from soft and stretchy fleece making Icekap comfortable to wear over the eyes alleviating the need for a separate eye mask for light-sensitive individuals.  (One of the most prominent migraine symptoms!)

CONS:

• Storage:  The large headpiece takes up significant room in the freezer.
• Doesn’t come with a storage bag. 
• Price is significantly higher than similar migraine hats (about double) 

Why I recommend it:

The only Migraine Hat that also comes in children’s size + uses medical-grade technology with a one-year warranty. Can pair with IceKap’s Therapy Grade Essential Oil (peppermint & lavender) to further the therapeutic healing of the cooling and warming migraine hat. 

Price:

$79.99 on Amazon

Overall Rating:

3 ½ Stars 

SHOP NOW

3. The Headache Hat

This ice pack was invented by a migraine warrior battling hormonal migraines (the worst kind!). Sherri Pulie was battling an attack one day when she struggled with ice ‘hitting all the right spots’ without dripping everywhere.  Plus, she needed to function upright to attend to her kids throughout the day.  And just like that, the Headache Hat was born! 

PROS:

• Functionality:  Unlike many others, this hat can be pulled down over your eyes also acting as a mask to block light sensitivity.  It’s also very versatile –  can be wrapped around your neck and shoulders, or used on other body parts for cold therapy of aches and pains.

• Fit & Comfort:  It’s SOFT and stretchy cap, unlike many ice packs that remain hard and stiff against an already tender head and sculpt.  It’s completely adjustable so individuals can make it as tight or loose as they wish, given their pain level. 

• Storage:  Comes with a freezer bag to protect from food smells.

CONS:

• Takes up significant space in the freezer.

Why I recommend it:

The pack stays colder much longer than competitors – up to two hours!  Plus it can comfortably be worn to sleep for migraine relief without having to stay in a particular place. 

What makes it the best overall?   

The headache hat has 24 individual ice packs that contour around the head hitting all the right pain points. (temples, sides, and back of the head). Plus, it comes in two different sizes – regular and large to get the perfect fit!

Price:

$39.99 on Amazon

Overall Rating:

4 Stars

SHOP NOW

 4. Catalyst Cryohelmet

Originally, Dr. Douglas Farrago went in search of a headache/ head pain ice pack to treat concessions after his son suffered a head injury in football. However, the biggest market for Cryohelmet ended up being migraine patients!   Cryohelmet users report they experience (at least some) migraine relief after only 30-45 minutes of use.  

PROS:

• Functionality: The Cryohelmet cold packs maintain a consistent soothing temperature for at least 90 minutes of migraine relief.  The cold packs freeze solid but remain flexible to wrap your head and neck similar to a snug hoodie complete with adjustable strings. 

• Fit & Comfort:  The Cryohelmet is completely portable for use at home or on the go.  (Although you probably don’t want to leave home with a migraine hat of any kind!) The integrated cold packs can be repositioned for custom fit based on your personal headache and migraine pain points.  Comes in two sizes: youth and adult.

• Storage:  Comes with its own freezer storage bag AND reusable cold packs to swap out.

CONS:

• No eye coverage or mask
• Price is on the higher side

Why I recommend it:

One of the only migraine wearables that offer BOTH head and neck cooling relief simultaneously. 

Price:

$69.99 on Amazon

Overall Rating:

4 ½ Stars 

SHOP NOW

5. TheraICE Rx (My pick!)

The TheraICE Rx Headache & Migraine Relief Cap combines compression with cold therapy to help reduce pain and promote migraine relief.  It’s one of the most well-known, featured on network TV such as Good Morning America (GMA).   

PROS:

• Functionality: Provides smooth 360-degree around-head coverage with both heat and cold therapy options for headache and migraine.  (No hard ice pack inserts!)

• Fit & Comfort: Uses a slip-on cap design that stretches easily across the head during a migraine. The comfortable soft gel evenly covers the head’s tension and pressure points during a headache/ migraine without using straps, and/or velcro.  Can be worn over the eyes to block out light during intense migraines, or worn just above the eyes to help ease the pain while moving around the house (or in bed!)  Comes in one size.  (Does come in black and pink!)

• Storage:  No freezer bag of accessories included.  But the hat is one of the most reasonable deals available for customers shopping headache therapy. 

CONS:

• Only about 20-30 minutes of cool or heat therapy.
• Takes 2+ hours to ‘refreeze’ between wearing.
• (May need to purchase at least two to rotate.)

Why I recommend it:

This brand uses no velcro so it doesn’t get stuck in your hair – and much less bulky than competitors. Plus, has a 30-day money-back guarantee and a 1-year warranty – can’t go wrong giving it a try? 

Price:

One: $29.99 on Amazon (Current Deal!)  | Two Pack: $59.97 on Amazon 

Overall Rating:

5 STARS 

SHOP NOW

Why get a headache and migraine hat? 

Switching out bulky ice packs simply isn’t practical for migraine sufferers – continuous relief is a necessity when chronic pain and tension hit! These migraine hats hit all the right pain points with comfort and flexibility you can only get from a cold wearable. 

Icing your head has been shown to alleviate migraine and headache pain, reduce concussion symptoms and promote sleep.   

Why Trust my Headache Hat Review?  

I’ve tried tons of migraine hats and icepack options to find ones that work well enough for the severe pain migraineurs experience.   And being a migraine warrior for 20+ years of my life,  I understand firsthand.  I get it, friend! 

Bottom Line — the biggest game changer is learning to live a slow life lifestyle — it can make all the difference in the world.

The Wrap-Up 

For many years migraine and headache sufferers have been icing their heads seeking some form of pain relief.  Today, the new migraine hat brands reviewed provides ease and convenience to old-school hard ice packs traditionally used for headaches.  

I always have migraine ice in the freezer for when an attack might occur.  (Or, to soothe my head after a really bad one) – my head is literally sore with bruise-like patches after attacks –  like I got hit or something.  (If you suffer, you know!)

Hope my personal reviews are helpful!  And check out how I finally cured my chronic migraines here!

And happy icing!

xo, jules

As someone who lives with chronic migraine, I’ll be the first to say that migraines can suck the life out of you.  If you have experienced these debilitating headaches, you know what I’m talking about. (And I feel ya friend!) The good news is there’s been a lot of headway, (pun intended!) with more research and treatments being released all the time. 

But migraines are no fun, there’s no doubt about it!  Yet, getting armed with the right tips and tools can make a huge difference in migraine management.  

I’ve learned a lot about this disease over the last 20+ years.  Here are a few ideas you might find useful if you get migraines often, or just get pesky headaches once in a while…

Btw: Make sure to read my update here: Exactly How Im Healing Chronic Migraines

My Migraine Story

Real quick, let me give some background.  I’ve suffered from this condition since I hit puberty (thanks to Aunt Flo hitting the scene!) Back then, my family and doctors assumed I had bad sinus headaches so I was treated with Zyrtec and Allegra.  As you might guess, I never had any relief and significant migraine episodes throughout my teenage years. 

It wasn’t until I was in college that I was properly diagnosed with migraine attacks at a headache clinic in Ann Arbor, Michigan by a headache specialist.  I was put on a medication protocol that included preventive treatments (medicine I would take daily) and acute medication (medicine I would take at the onset of migraine.)  

While I still had an episodic migraine on occasion, I felt like I was finally getting my life back!  And I did, for many years. 

Fast forward to today, I’m suffering again but now it’s turned into chronic migraine – more than 15 days a month. I have some level of pain every.single.day. 

But now, in the 2020’s there’s a lot more awareness, research, and state-of-the-art treatments for the migraine.   Not to mention, I’ve personally learned A LOT along the way…. 

Ok, let’s get to my learnings for y’all!

What is a Migraine?

First of all, what’s a migraine exactly?  You might be surprised to learn that migraines are the most common neurological disorders. (Not just a headache, as most suspect). Migraine attacks are throbbing, ick-pick type pain – often on one side of the head – and last a few hours, to several days! (I have had migraines that last weeks or more!) And the associated symptoms can be just as challenging as the pain itself.  

Symptoms that often accompany migraine headaches are:

• Increased sensitivity to light and sound
• Nausea and gut pain
• Tingling and numbness in limbs
• Visual disturbances
• Stiff neck & body pains

Also, some individuals may experience specific visual disturbances that appear like a flashing light or zig-zag image just before and during the migraine episode – this is known as an aura.  

Yikes, right?  

According to JamaNetwork, “Migraine affects an estimated more than 10% of people worldwide and occurs most often in people 20 to 50 years of age.  It’s also about 3 times more common in women than in men. As a matter of fact, in a large US survey, 17.1% of women reported having migraine symptoms and only 5.6% of men.”  

Women are more likely to have migraines due to the influence of fluctuating hormones… lucky us ladies! :-/  

Additionally, according to the International Headache Society, migraine attack is among the top five leading causes of emergency department visits each year.  (The pain is for real!) 

Migraine Management – My Experience and Suggestions

While a lot remains a mystery to physicians on the exact cause of migraines, it’s thought that different triggers ‘over-excite’ and affect brain activity creating abnormalities to our nerve signals, blood vessels, and chemical messengers (neurotransmitters) that create the head pain.  

You may have heard of these popular neurotransmitters: serotonin, dopamine, norepinephrine, GABA, acetylcholine, glutamate, and histamine.  It’s thought when these neurotransmitters are disrupted it contributes – or may even be the primary cause of the migraine attack. 

Therefore, a migraine brain is extremely sensitive to change, disruptions, and stressors – anything that could disrupt the balance in the chemical makeup of the brain. 

There are 3 primary ways to address migraine headaches: 

• Lifestyle and migraine triggers
• Acute migraine treatment (such as when the symptoms are acute or worsen)
• Preventive treatment (medicines and interventions designed to reduce the tendency or frequency of an attack)

In this article, I’m going to cover lifestyle and migraine triggers as that’s the best way we can manage our conditions without resorting to medical treatments – medications should be used as a last resort and for worst-case situations. 

For example, reaching for acute migraine medications too frequently can result in what’s called medication overuse headaches. This occurs when you take acute treatment too often that you now get a migraine if you DON’T take it!  I’ve been there and it sucks a big one! And it’s a terrible and PAINFUL pattern to get out.  

Photo by The-Lore on Unsplash

Lifestyle Modification and Trigger Reduction

It’s sometimes difficult to identify triggers for severe headaches and migraines. Especially if it seems like EVERYTHING causes head pain, (I hear ya!) But lifestyle and trigger reduction is the best place to start because we can make adjustments ourselves. (While working with a migraine professional). 

Nutrition – Maintain Meal Times & Stick to Whole Foods

The food you consume is the best lifestyle change to address, yet nutrition is often overlooked by a healthcare professional as part of treatment options. Starting to maintain regular eating habits is helpful to reduce migraine occurrences.  My neurologist said fasting was not the best idea for migraineurs, and research confirms this.  

By fasting we put ourselves at risk of low blood sugar, also called Hypoglycemia – which is a known headache and migraine trigger due to the fluctuations of the hormone insulin.  

Also, research tells us that if you already suffer from headaches in general, you’re at a much greater risk of fasting headaches & migraines. So best to leave the intermittent fasting (IF) to others and stick to normal meals that keep energy and blood sugar as stable as possible. This also includes low GI foods and avoiding sugar/processed foods and when you do have meals to avoid blood sugar spikes. 

It’s not just when you eat, but what you eat that plays a big role in migraine management.  

A 2021 study in the Journal BMJ Case Reports revealed a case study of a man who suffered from chronic migraine headaches for more than 12 years who switch to a whole food, plant-based diet – the LIFE diet (Low Inflammatory Foods Every day) for two months and went from 18-24 migraines a month to one! 

There is something to be said about eliminating processed food from one’s diet and focusing on magnesium-rich leafy greens! 

Diets rich in magnesium and Omega 3’s are said to have a positive effect on migraine frequency.  As a matter of fact, recent research notes diets with increased omega-3 fats (while reducing linoleic acid sources, like vegetable oil) help migraine sufferers reduce the number and intensity of headache days.  So, even more, a reason to put down the Lay’s Potato chips and pick up some flaxseed Flackers instead!

Dehydration is a big trigger for migraineurs – even a slight dip can invoke a ‘run-away migraine’ that can cause several migraine days in a row as you try to catch up on hydration. This was a big problem for me when I was competing in triathlon! Treat migraines before they start by keeping a water bottle with you all day! 

Read: How I’m Healing on an Animal Based Diet!

Photo by Bluewater Sweden on Unsplash

Routine Exercise & Physical Therapy 

While it might be hard to have the energy and stamina to get in physical activity while battling chronic migraine, research shows it benefits migraine headache sufferers. 

According to the American Migraine Foundation, “Exercise can help manage the symptoms and triggers of migraine in a few different ways. Exercise releases endorphins, which are the body’s natural painkillers. Endorphins also induce positive feelings and a sense of well-being which can be especially beneficial for those living with migraine, as they face an increased risk of anxiety and depression. Additionally, exercise can improve sleep quality and consistency and help relieve stress, which are common migraine triggers.”

I’ve found routine physical activity has been critical in reducing headache frequency and episodic and chronic migraine. Not to mention overall mood improvement and quality of life! I recommend everyone include exercise in their treatment plan. 

Walking and yoga are great options that I love + physical therapy is often recommended by headache clinics to help with neck and body pains that are common in people with chronic migraine. 

Note: Be careful to not overexert your effort or get your heart rate too high – perhaps get a heart rate monitor to gauge your effort.  Working at max effort for too long can actually cause a migraine in sensitive individuals – it does for me!  And don’t forget to ask your healthcare professional if you’re cleared to work out! 

Photo by Arek Adeoye on Unsplash

Catch Your ZZZ’s 

When healthcare professionals discuss common triggers the quality of our sleep is another that is often overlooked. But sleep is critically important when addressing chronic pain and health conditions – especially ones relating to the brain. 

According to the National Headache Foundation, “Sleep is a fickle factor when it comes to headaches. While too much or too little sleep can often spark a migraine, napping can sometimes relieve unbearable head pain.”  

Examples of sleep affecting episodic migraine and chronic triggers include:

• Sleeping in too late, known as the “weekend headache” 
  • This occurs most often in heavy coffee drinkers who miss their usual caffeine window by sleeping in causing withdrawal and therefore a rebound headache. 
  • It’s thought that the pain is caused by vasodilation or the expansion of the cranial arteries 
• Lack of quality and quantity of sleep 
  • It’s critically important for people with frequent headaches and other migraine symptoms to get enough sleep since fatigue is one of the most common triggers of migraine. 
  • Ironically, according to a study published in the Journal of Headache, people with chronic headaches also have a high prevalence of insomnia (~66%) further suggesting that the quality of sleep is a risk factor in chronic headaches. 
• Nap Strategically 
  • Napping can sometimes relieve pain that won’t go away on its own or with any abortive medications. (I do this a lot!!)
  • However, for some individuals, acute medications are necessary before hitting the sack otherwise they can wake up with more severe pain than when they drifted off… 

Photo by Vladislav Muslakov on Unsplash

Relaxation Techniques – Meditation, Yoga, Massage & Journaling 

Dealing with the stress of chronic pain and migraine headache is the understatement of the century!! Believe me, I get it!  But relaxation techniques to help de-stress have been shown to reduce migraine days significantly. 

Peter Goadsby, M.D., Ph.D. shares in American Migraine Foundation, “The migraine brain is vulnerable to change such as sleep and stress, and is, therefore, best kept stable.” 

To manage chronic migraine stress, start by protecting your time to allow for relaxation and downtime.  Use your calendar and book time for self-care – it’s important!  Even just 30 minutes can go a long way.  A few ideas include: 

• Meditation
  •  As mentioned in the American Migraine Foundation, “a study from the Journal of Headache found that people who practiced meditation had about 1.4 fewer migraines per month.”  What do you have to lose? 
• Yoga
  • According to WebMD, “A 2020 study published in the medical journal Neurology found that people with migraine who did yoga for 3 months reported fewer and less intense headaches than those who just took medications. They were even able to cut back to about half their usual dose of migraine medicine.”  Namaste~
• Massage
  • Even if you can’t get a professional massage, no worries!  A study in Frontiers Neurology says you’ll see benefits with a just one-minute peppermint oil temple self-massage. (Pro-tip: Check out The Migraine Stick and/or BioFreeze for easy at-home options!) 
• Journaling
  • By getting our thoughts down, it can feel like ‘therapy on paper’ and help us get in touch with our feelings as we battle disease daily. There’s something cathartic about putting everything out there and leaving it … 

Photo by processingly on Unsplash

Addressing Mental Health & Complementary Therapies 

According to an American Migraine Prevalence and Prevention (AMPP) study referenced in American Migraine Foundation, those suffering from chronic migraine were more likely to have depression, anxiety, and other medical conditions than those with episodic migraine. 

This further highlights mental health risk factors in migraine patients, especially chronic migraine-diagnosed patients.  

As a matter of fact, tricyclic antidepressants are often prescribed as a preventive medication to address both neurotransmitter function AND depressive symptoms in chronic migraine. 

The unpredictability and debilitating pain of chronic migraine can easily result in mood irregularities and add to negative symptoms. 

However, many treatment options for anxiety and depression have a lot of crossover with migraine management such as cognitive behavioral therapy (CBT), psychotherapy, antidepressants, and relaxation therapy techniques.  

If you’re like me, it can be scary and nerve-wracking to get help. “No, not another doctor” might run through your mind – that’s definitely what I thought! But getting started on some of these therapies can make a big difference on the battle of chronic migraines.  

Reduce Triggers 

Each of us has individual triggers and keeping a headache diary or using a migraine app can help you identify your personal trends.  (I’ve used MigraineBuddy which is great because it also shows weather and you can track your menstrual cycle).   Yet, there are still triggers across the board that affects almost all migraineurs.  We can bring down our risk factors by avoiding items. 

Popular Migraine Triggers

• Stress
  • Stress is a trigger in migraine attacks in nearly 80% of individuals
• Hormones
  • Shifts in female hormones estrogen (and progesterone) wreak havoc on headache-related chemicals in the brain and are actually known as the worse, most intense type of migraine 
• Caffeine & alcohol 
  • Migraineurs often experience more headaches after drinking coffee (likely by serotonin effects or brain electrical activity. 
  • Regarding alcohol and migraine Dr. Sheena Aurora, a neurologist and adjunct clinical associate professor at Stanford University explains, “The [migraine] brain is hypersensitive” and therefore “dehydration and tannins can trigger migraine.”
  • Red wine is noted as the worst alcoholic beverage among migraineurs 
• Weather changes
  • Many different weather changes affect migraine patients differently – but barometric pressure and humidity are among the worst offenders. 
• Dehydration 
  • Sometimes you can abort an attack simply by chugging some water! 
  • Dehydration affects our whole body at a cellular level – including our brain.
• Specific Foods
  •  Remove popular trigger foods such as; chocolate, cheeses, artificial sweeteners & colorings, histamine/MSG, aged meats, most citrus, processed foods high in sugars, etc.
  • Avoid your personal triggers as well. 
• Strong smells
  • Candles, perfumes and even chemicals and gasoline can hit nerves in our nasal passages that can trigger a migraine, or make one worse! 
• Bright or blinking lights 
  • Both bright light, fluorescent light, and even natural light can trigger or add to the pain of a current migraine attack.  Light sensitivity is actually one of the distinct differences between migraine vs other headache disorders. (On bad days, I’ll wear my sunglasses in the house! )
• Loud noises 
  • According to MigraineBuddy, “With migraine attacks, there is usually higher sensitivity to sensory stimuli which means that at least one of the senses of hearing, touch, sight, taste, and/or smell becomes more sensitive!” 
  • Sound sensitivity is one of the most common symptoms experienced by the migraine community.
  • A clock ticking, a vacuum running or a dog barking can feel like nails on a chalkboard! 

• Allergies
  • One study recognized 37% of individuals with allergies have migraines as well 
  • Migraine patients have a sensitive nervous system, so when they come in contact with allergens it quickly triggers their immune system to release histamine – a known migraine culprit.  
  • Additionally, allergens fuel inflammation throughout the body and brain creating pain and migraine. 

Food Triggers! Photo by Cristiano Pinto on Unsplash

The wrap-up

It’s still crazy to think that researchers still have such few answers on the mystery of migraines.  But I must say, the community has made more advancements in the last two years than the last thirty! (Seriously!) I’ve tried almost everything that has come to market and like all medications (even neuromodulation devices) they’re not without side effects… or medication overuse risk. 

So, I will continue to explore and share all the nutrition, lifestyle, and trigger-reducing strategies I can! My treatment plan for chronic migraine is a 360 degree approach… and a team effort!  #teamsimon 

Update: Read the latest here: Exactly How Im Healing Chronic Migraines

Xo, jules 

I am not a doctor or healthcare professional – I recommend you visit with your doctor before starting any  lifestyle or medical changes!