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!

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

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!

I was sitting at the headache clinic under gray dim lights as I was surrounded by a whispering team of nurses.  One grabbed my blood pressure and another nurse started intake by asking about my pain level.  Without thinking twice, I replied, “About five or six” as I grabbed my forehead to reinforce the pain. 

I was at the clinic again for an emergency IV to (hopefully) give me some relief. By now I had learned to keep my pain level under seven to stay out of CT – something I desperately wanted to avoid.   My brain MRI findings were always clear and another CT scan would only further delay treatment… and I had had enough!  

As the nurses continued poking and prodding me I sat there wondering, “How did I end up here?”  All the other migraine patients with varying headache disorders physically appeared ‘sick’ and I was healthy – right?  

Well, let’s start at the beginning… here’s the long story.

My sister, Jenn Omo, and me at the Nice 70.3 Championship finish.

The Beginning of the End…

After years of suffocating in the hustle culture – which at the time I convinced myself, I loved much like a moth to a flame –  I started to experience headaches.  It was November 2019, I finally reached the limits of my physical, mental, and emotional stress levels… all at the same time. 

I now refer to this time as The Perfect Storm as everything collapsed around me like a giant Jenga game.

I had finished what would be my last race in September at the 70.3 Ironman World Championships in Nice, France.  (There was also the Berlin Marathon three weeks later to add to the storm!) But looking back, these were great races to go out on – I’m thankful for that. Yet, after the high of the amazing experiences, I was having the usual post-race blues; further heightened by a foot injury that kept me from being active.  

Not being able to run left me without community, without stress relief, and without those amazing little endorphins. On top of it all, I felt guilty and mad at myself that I couldn’t keep going! 

 “I’ve run through injuries before?” 

“I don’t need time off, I’m OK”

“I can still do it all?”  

The results?  Eventually, I could barely walk!  And I put everything into my corporate marketing job that was already incredibly demanding, high-stress, and frankly, dysfunctional.  I was in the DANGER ZONE and didn’t even know it!!! 

Do I even need to tell y’all what happened next?

Hello Burnout

Since I thought my competitive lifestyle was slowing down, we had this genius idea to go off birth control.  Because why not try to have a baby when your body is completely falling apart? #sarcasm.  I immediately went back on the pill but the ‘damage’ was done with all the changes and stress on my body.  I couldn’t win. (More on this later)

It was like my body was hating on me ….

But did I listen and rest – or even try to slow life down? Nope, I kept going – full speed, of course – right into burnout!  Except for this time at work. 

By the start of the pandemic, internal stress finally displayed itself in chronic and debilitating migraines. I’ve had migraines and migraine-like headaches my entire life so this was not unfamiliar – but the everyday pain slowly took over my life.  

It got to the point where I could no longer work – or function, period.  Leaving my job was a blessing in disguise – but again, at the time again I felt like a failure.

I thought work was all I had left, so to speak. 

Talk about depressed.

Medical Leave

Everyone, including myself, thought this would be the answer – taking medical leave (recommended by my doctor) and removing the work stress would give me time to heal and kick off those pesky migraines and headaches.  Nope.  

As a matter of fact, they got way worse before they got even a tad better.  So, after the 12-week medical leave, I didn’t go back to work. 

While I was still in a lot of pain, I spent this time doing some very important inner work and was forced to embrace a slow living lifestyle.

I worked on myself.  

I slowed the F*ck down.  

I spent time alone. 

I asked myself the tough questions.  

I focused on self-care.  

I did about a million personality tests. 

I opened my Bible.

I spent a lot of time asking, “Who is Jules…really?”

There’s a quote by Brene Brown that really spoke to me during this time, 

“ Crazy-busy’ is a great armor, it’s a great way for numbing. What a lot of us do is that we stay so busy, and so out in front of our life, that the truth of how we’re feeling and what we really need can’t catch up with us.”

I had been living such a busy life that I had ignored what my body and soul were really craving.  

And it was time to figure out what that was – it was the only way I was going to heal, inside and out. 

Quiet time with my devotional, coffee, and dogger.

In Search of Migraine Relief 

I don’t think I could concentrate on anything else besides my migraines and daily persistent headache for months.  It was the most intense pain I’ve ever experienced and it lingered for days at a time, if it improved at all.  It felt like the blood vessels in my body were about to explode like a bursting water balloon hitting the pavement.

All my focus and energy over the next several months went into researching numerous neurologists to help crack this case of unwelcome severe headaches. 

It was when I landed at the North Texas Institute of Neurology and Headache Clinic (NTINH) in October 2020, I finally had hope again.  To date, I’ve tried almost everything in their headache toolkit including Botox/Xeomin, Ketamine infusion series, and most recently, occipital nerves freeze (cryo injected into nerves). Not to mention all the latest CGRP injections, abortives, preventative drugs, and migraine prevention diets.

It was at NTINH that I was able to see a neurologist trained to work specifically with women and hormonal migraines (One of the trickiest headache types to treat). I’m not sure how I got so lucky to have this angel walk into my life, but after a year of uncertainty, she was the first one to agree to test my hormones to see what was going on.  Everyone else declined my requests, even though I had a deep feeling something was up with my hormones given that birth control caused terrible flares throughout my body. 

Hormone Replacement Therapy (HRT)

My labs came back to the neurologist and she immediately had me go in for more tests and to see an Endocrinologist.  Long story short – my body wasn’t producing any hormones.  

NO HORMONES. 

None. 

Zero.  

Zilch. 

There are a couple of reasons why this might have happened. But none of them made sense for my situation.  I had been checked for tumors (brain, spinal cord, and ovaries).  I wasn’t undernourished, and I wasn’t doing any opioids. Promise!   So this still remains a huge mystery!?  My docs & specialists have never seen this before so they attributed it to stress, of course!  (See a pattern yet?)

I agreed to do hormone replacement therapy to attempt to get my levels up and stabilized again. I declined high doses (that were recommended) and started slow.  Research suggested by normalizing my hormones I would see better migraine control…. Or, so they told me. 

I proceeded with the treatment of bio-identical estrogen and testosterone pellets and oral compounded progesterone.  The other hormones we didn’t worry about, besides cortisol… 

My Adrenal Insufficiency

Adrenal insufficiency disease happens when your adrenals are no longer able to make enough cortisol for the body.  A lot of folks often confuse or compare this with Adrenal Fatigue, which is not medically recognized but very real in the functional medicine space.  It is the idea that our adrenal glands get overworked by stress and stop producing the hormones we need, including cortisol.  

While cortisol gets a bad rap, it’s super important for regulating blood pressure, metabolism, and the body’s anti-inflammatory responses.  To be honest, I had no idea my cortisol tanked – or any of my hormones, really.  

I had been so preoccupied with head pain and trying to prevent myself from ramming my forehead into the coffee table that I hadn’t noticed. 

So, with my hormones taking a hiatus, I was urgently treated with the dreadful Prednisone to kickstart my cortisol production and prevent disease. 

I wasn’t happy. I was getting fat.  And I was starting to feel miserable. 

Of course, I wanted to stop, but apparently, it’s a dangerous hormone to live without.   Without it I could have gone into Addisonian Crisis (shock, seizures, coma) at any time.  

I was stuck. And starting to feel lost, sad, alone, and even more depressed.  

Why me?  And why can’t they figure anything out? 

My First Nutritionist

Since I was gaining weight at record speed and my digestive issues continued to get worse, I met with my first medical nutritionist. She ran a slew of tests – urine, poop, blood, food sensitivity, and…. DNA!  

I was on overload soaking in all this new information! I absolutely LOVED learning about this and for the first time I felt like I could start taking control of my own healing by using food as medicine. 

I have sooooooo many food sensitivities it’s a joke. Apparently, the more food sensitivities you have, the more impaired your gut bacteria is, and once it’s healed many of the sensitivities will fall away. 

 At first, I had to glance at my phone to google ingredients before eating anything!  At a high level, my body rejected most grains, dairy, nuts, and some meats.  But even chicken and quinoa were on the no list with my increased sensitivity (for now). 

My tests showed I had protein in my urine and my kidneys and liver were working hard – ‘congested’ – is the word that was used.  My pH level was actually on the alkaline side (a good thing, for which docs were confused) and my DNA tests revealed I likely had some nutrient insufficiencies such as Folate and B Vitamins. So, I have to take specific forms of these. 

I needed to limit high protein and focus on nourishing soft, easy-to-digest foods – while eliminating the off-limit food sensitivities for bit. 

I followed a fairly strict plant-based diet for months and saw some digestive improvements.  But my head was getting worse.  Or so it felt… and it turned out that an animal-based diet was what I truly needed!

Hail Mary – Mayo Clinic

We continued to seek out the best treatments in DFW and circle around varying specialists.  It felt like we were hitting dead ends everywhere and my pain was only increasing despite my best efforts.  It was incredibly disappointing. 

In February 2022 we went to Mayo Clinic desperate for answers and help. It ended up being a big dead end.  

You can read all about my Mayo experience here on my blog, here.

But needless to say, they put me on a pain management protocol with high dosages – not what I wanted at all.  And you know what?  It didn’t even work!  But I digress. 

Coming home, I told Paul, “I so badly wished there was a special surgery to fix me all up”

Fine, I’ll Fix Myself

When we got back from Mayo and the pain management program didn’t work, I decided I’m the only one who is going to take my case seriously.  So that’s exactly what I did. 

I stopped waiting for doctors to message me back or wait for another three to six months to get into another specialist.  

I took the initiative and made appointments with several functional medicine doctors, dietitians, chiropractors, and therapists. And despite my ‘physician fatigue’, I did get second opinions from doctors slightly outside of the scope of my care – a gastroenterologist doc and allergy specialist.

I’ve also researched several alternative therapies and met with other struggling chronic illness warriors, to swap info and tips. There’s comfort in knowing you’re not alone in this. 

While it has been exhausting and my brain muddied by the treatment, I’ve certainly felt more in control of my care and received more ‘nuggets’ and answers than I have in a long time. 

Spending time at home with Otis recovering

GI Doc & New Dietitian

When I got back we met with a GI doc that recognized all the autoimmune issues I was having (without running any labs) and mentioned my gut issues were likely connected.  He referred us to other specialists and ran more labs.  

Admittedly, I was sick of being tossed around but reluctantly agreed.  But it was going to take three to four months to get in.  

In tandem,  I met with another Dietitian specializing in autoimmune disorders and the microbiome. She’s probably one of the brightest individuals on my journey so far and ended up being a big help in breaking through to diagnosis – starting simply with gut health.

Long story short, I still have a number of gut issues ranging from more serious to quick fixes.  It will take over a year to turn around my gut microbiome and heal my body – but a little bit each day will go a long way. 

Once again, I worked through various healing supplements,  diets, and combinations of them including – Autoimmune Protocol (AIP), Heal Your Headache (HYH), and Whole Foods Plant Based (WFPB).  (And I’m currently implementing Stanton Migraine Protocol!)

We stayed away from Keto due to my hormone imbalance, but some research shows it can decrease headache frequency and improve migraine.  And is one of the most used migraine prevention diet programs, so it’s not off the table. While many doctors don’t know why ketones are helpful for migraine, it’s said to help with brain inflammation, improve mitochondria function, and balance neurotransmitter function.  

Today, I’m still being treated for SIBO (Small Intestine Bacterial Overgrowth) and adjusting my diet.   

A DIAGNOSIS OF LUPUS

It took about six weeks, but I eventually saw the doc I was referred to in June 2022 – she is a super smart triple board-certified Rheumatologist, Immunologist, and Allergist.  I went through the motions, not expecting much. But did ALL the testing, follow-ups, and screenings. I was honestly shocked when she called me back in with an actual diagnosis….

I have Lupus.  

What the heck is that?  My Google trigger fingers went into research mode instantly.  

It’s a chronic autoimmune disease that can attack almost every organ/system in the body. That’s why it’s incredibly hard to diagnose — Lupus can demonstrate a wide range of symptoms at different times.  And there’s not necessarily one single blood test to check for it, there are many tests & boxes to check for a definite diagnosis.  Many doctors miss the signs and several patients go years and years without an answer, diagnosis, or treatment. 

I had been tested before but now it’s showing up to be an official diagnosis, ‘active Lupus’. Unfortunately, I just had to get sicker for answers as my immune system further declined.  

Systemic Lupus Erythematosus

Systemic Lupus Erythematosus (SLE)  is a persistent multi-system immunodeficiency that primarily affects the central nervous system (brain and spinal cord).  This is why I might see improvement in migraines after starting Lupus drugs… but it’s still hard to say. 

Several studies have focused on the link between SLE disease activity and headache. Although several studies have reported increased headache incidence among SLE patients, there are other studies that say it doesn’t.  So, the jury’s still out!

People with Lupus have a wide range of symptoms with varying levels of inflammation which is why I think there’s so much bio-individuality among symptoms and treatment.  

How Lupus affects your nervous system?

It is difficult to know what causes Lupus symptoms in our body. For example, when my headache frequency increases I wonder, ‘Is this my Lupus headache or something else causing a flare?’ 

We know that Lupus affects the entire human body and the nervous system in particular. And Medical News Today shares that according to the Lupus Research Alliance about 1 in 5 people experience headaches, memory loss, mood swings, and stroke from Lupus attacking the nervous system.  

Lupus is caused by the creation of antibodies that are inflammatory in brain tissues nerves, etc which cause direct pain.  

Did I mention that almost 90% Lupus patients are women!?

Down for the count here! Giving Paul the thumbs up that I’m OK.

WILL THIS CURE MY MIGRAINES?

As I mentioned, we don’t know if this will significantly help my migraines or not.  Nervous system problems will always be there to flare up lupus headaches and my hormonal migraines will likely still be a part of my life for the duration.  However, my hope is that I can remove the daily migraine/headache with medication, treatment, and diet to live a more pain-free life.  

Only time will tell me if we’re on the right path.  

WHAT’S NEXT?

This Lupus diagnosis explains a lot now that I have a clear diagnosis.  It’s only when we look back that things make sense with my other symptoms. While I’ve started Plaquenil (Lupus-specific medication), it’s going to take 3-4 months to build up in my system and start to see and feel the benefits.  (So far, not much improvement yet….)

But for now, I’m being kind to myself.  Focusing on the positives of having a diagnosis.  Not beating myself up for not making it to events or dinners, etc… because I have some healing to do…

Stay tuned!

Update: I’m in remission! Read all about the healing process in this blog: Exactly How Im Healing Chronic Migraines

xo, jules

Living clean is important for all of us, but especially those who are battling a chronic illness.  This includes avoiding toxins in food, eating less processed foods, and using less harmful chemicals that may harm our bodies (and nature!)  

Experts and consumers are learning the serious consequences everyday chemicals have on our immune systems causing many ailments and worsening chronic health conditions.  It’s not just the ‘woo woo’ docs that are encouraging us to double-check what we’re putting in or on our bodies, but mainstream doctors are suggesting we reduce our exposure.  

Luckily, there has been a trend toward more toxin-free products coming to market.  Here are the best clean living products I’ve tried and believe are some of the best for chronic illness warriors.  

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.

Clean Living Tips & Products to Get Started 

Imagine the feeling of relief and wellness when you can start reducing toxins, releasing chemicals, and feeling BETTER!  Many chronic disease sufferers see a decrease in symptoms after lightening their toxic load.  (I was one of them, heck yeah!) 

Here are the 11 best products to get started if you have a chronic illness or not!

Choose Safe Cookware & Food Storage

Many of us have been raised on nonstick cooking equipment like Teflon or other nonstick brands. While it was a convenient solution that saved time and money, it was silently poisonous! Eek. Despite being in compliance with e-WG rules, DuPont has used harmful chemicals in their production and in the use of Teflon products for nearly 50 years, ignoring harmful impacts. So if you made it through the 90’s – congratulations. But what are the safest methods today? 

Answer: Ceramic and glass!

Most people are aware of the harmful effects of BPA that can mimic estrogen in the body and cause a slew of issues for both men and women. This affects the brain, hormonal functions and negatively impacts reproduction in women.

Note: Even plastic containers that claim it’s ‘BPA Free Plastic’ can have high levels of toxic chemicals so avoiding them altogether is best when focusing on clean living!

1. GreenPan Swift Healthy Ceramic Nonstick

We just got this cookware set as part of our non-toxic, clean living lifestyle, and I’m loving it! It’s super easy to clean and cooks food FAST!  (Sometimes too fast, so word of caution here).  According to its description, ‘GreenPan’s Thermolon healthy ceramic nonstick coating is free of PFAS, PFOA, lead, and cadmium, so it will never release toxic fumes, even if it’s accidentally overheated’ 

GreenPan Swift Health Ceramic Nonstick Cookware

2. Glass Meal Prep Food Storage Containers 

There are alternatives to Tupperware containers to consider, such as these glass food meal prep and storage containers.  We just bought one five-pack and went back to order more – they’re that good! The 30oz size is perfect for individual meals or salads making meal prep a snap.  Plus, you can cook it up in the glass container and eat from it too!! Easy clean-up!

Swap your household cleaners (ASAP)

Even if you have no allergy or skin sensitivity, consider using less harmful cleaners in your home. The chemicals found throughout our supermarkets and in kitchens and bathroom products can have a severe impact on our immune system and can be especially dangerous for those living with chronic illnesses. 

Here are a few of the most dangerous chemicals lurking in our household cleaners to watch out for….

• Phthalates 
•  PERC 
• Triclosan
•  QUATS
•  2-Butoxyethanol
• Ammonia
• Chlorine
• Sodium Hydroxide

According to the EPA, health effects from indoor air pollutants may be experienced soon after exposure or, possibly, years later – further lingering and increasing our risks. 

So, how can we reduce these toxic substances in our homes? I’m glad you asked! Here are a few of my fav product swaps to get started! 

3.  Branch Basics 

Admittedly, I heard about this company from an influencer but after reading about the company online I fell in love before I even got my products!  Their motto:  We never set out to sell soap. We’re on a mission to help people create healthy homes and experience the power of pure.  I immediately connected with these ladies and I ordered *almost* their entire product line that day.  Now our home is a lot closer to being ‘toxin free’! 

Check out the starter kit and you can too! 

4.  Seventh Generation 

Seventh Generation is known for a full cleaning suite of products to clean the home.  All their products are made from plant-based ingredients and are Certified B-Corp, and USDA Certified BioBased among others. Plus, all materials used for packaging are post-recycled materials.  Btw, these work really well with our dishwasher!

Toss Your Air Fresheners 

We all want our home to smell fresh, yummy, and clean – but at what price?  According to WebMD, air fresheners are known to have chemicals that disrupt hormones and cause allergies such as formaldehyde, petroleum distillates, p-dichlorobenzene, and aerosol propellants.  Basically, loaded with harmful chemicals we’re spraying into the air we’re breathing.   Yikes! 

So what are the best options?

5.  Ceramic Essential Oil Diffuser  

Luckily there is a healthy and natural alternative!  Investing in an essential oil diffuser will provide the same soothing freshness without the toxic load on you and your family. Obviously, it’s important to use 100% organic oils and to choose scents that don’t cause headaches, such as lavender and lemon.  

I was just gifted a Young Living diffuser and I’m digging it.  I had missed the smell of my lemon balm candles and the sweet aromas filling our home — and this diffuser was just the ticket!

ProTip – Essential oils can be great for aches and pains too, especially peppermint or lavender oil for Migraine Headaches. 

Non-Toxic Candles 

Still want the scent and feel of a candle in your home?  There are new options in the market to consider for non-toxic candle replacements.  My favs include :  

6.  Pure Plant Home Candles 

Pure Plant Home candles are homemade with real essential oils and coconut vegetable wax – free of petrochemicals, synthetic fragrances, artificial dyes, or colors.  Plus, they have a large collection of aromas and candle options – jars, tins, glass, etc. All their products are at a very reasonable price point too!

7.  Slow North Candles 

Slow North knows something about slow living and clean living…. they offer a variety of all-natural, soy-wax candles, made with 100% essential oils.   According to Slow North, ‘We’re proud to use only biodegradable and renewable resources and hand-pour our candles into American-made, frosted glass tumblers that feature a sustainably sourced, fire-branded cork lid.’  Plus, the candles are super classy and go with any decor. 

Slow North Spearmint & Grapefruit

Clean up your Beauty & Personal Care

 According to Goop.com, each day, the average American woman uses about a dozen personal-care products containing more than one hundred chemicals that we ingest, inhale, and absorb through our skin, so they end up inside us.  Crazy!  

While it’s clear that consumers are becoming more aware of the need for more non-toxic products, it’s still amazing how companies are sneaking in chemicals under labels like ‘Natural’ or ‘Pure’ – to get us to buy without questioning.  Greenwashing, the idea that a product portrays its green, natural, etc., is not new – but spreading further and further.  

A great way to check your current personal care products is to visit EW Skindeep, where you can get a ‘hazard score’ to determine the toxicity of what you’re using today. 

Also, here are a few of my clean beauty favs!

8.  Native Deodorant, Body Wash & Lotion

Native claims to make products ‘without dirty little secrets’ and have done so since the beginning, with a deodorant that eliminated aluminum, paraben, and other dangerous toxins.  Since their debut deodorant, they have been re-formulating and offering an entire line of body products with the purpose of offering clean personal products for all.   Did I mention how reasonable it is too? (Btw, Vanilla is my favorite!)

Photo via Native.com 

9.  KORA Organics 

According to KORA, all their products are Certified Organic in accordance with Ecocert/COSMOS strict standards —no Sulfates, Parabens, synthetic fragrance, synthetic colors, Ethanolamines (TEA, DEA), Glycols, Silicones, PEGs, Ethoxylate, Formaldehyde or Formaldehyde derivatives are used.  (Gosh, what a long list!) 

KORA has a full line of skincare, with their Turmeric Glow Moisturizer and NONI Glow face oil topping the list of most popular products.  

10.   Wellnese Shampoo, Conditioner & Dry Shampoo

Wellnese products are free of parabens and sulfates and actually contain ingredients that are not only effective but are beneficial to your body.  Win-Win!

Buy Organic Food (as much as possible)

Well, this topic is an entire post in itself!  While we know that we should avoid highly processed foods and cook organic and natural whole foods as much as possible, it’s not as easy in practice.  

Our busy culture paired with the convenience of fast food and pre-packaged treats has set us up for a higher toxic load. But when health is priority uno, such as for those dealing with a chronic illness like myself, it’s imperative that we set ourselves up for whole food options easily.. 

My favorite places to shop for organic ‘real food’ that have delivery include:

11.   Sprouts Farmers Market 

Sprouts offers thousands of organic, natural, and gluten-free foods throughout their store.  Personally,  I find they support many small brands, providing even more healthy options for customers.  

12. Whole Foods Market. 

Whole Foods is committed to high standards – which they set themselves!  For example, Whole Foods has banned over 230 food ingredients and 130 cleaning ingredients store-wide that prohibit nasty ingredients from entering our bodies. 

13.   Thrive Market.

While this retailer does require a membership, similar to Sam’s or Costco, Thrive Market has one of the largest varieties of clean/organic food, household, and beauty products –  all in one place.  

How to get started 

Phew, that is a lot!  Wondering how or where to get started decreasing your toxic load?  Like any new habit or routine, start with small steps.  For example, take a look at the biggest offenders in your home and start with those.  These include air fresheners, cleaning products, detergent, and dryer sheets.  

Next, take a look at the beauty products you use most frequently and start swapping them out with a non-toxic alternative.  (I started with deodorant because the brand I was using had a lot of endocrine disrupters in it!  Maybe you start there, too? ) 

Wherever you are now, you are one step closer to creating a less toxic environment for your health and healing as a chronic illness warrior! 

The Wrap 

No doubt, there are many products in our home we use on a daily basis that are loaded with chemical toxins so it can be hard to know where to start? 

 Remember, the exposure adds up quickly and even small steps and swaps can make a big difference.   Either way, a slow lifestyle paired with clean living are powerful first steps.

What are your favorite clean products? Holler at me to share!

Xo, jules 

It’s that time of year we’re all starting to think about healthy resolutions in 2024, but what if you’re battling constant, chronic, or even mysterious health issues? 

Trust me, I know exactly how overwhelming and frustrating it can be. My own journey with lupus took me through a wild rollercoaster of confusion and countless tests before finally getting an official diagnosis. 

It seemed like I was chasing my tail, going from one doctor to the next, and trying all sorts of holistic remedies. But guess what? The breakthrough moment didn’t come from any fancy specialist or the latest medical trend. 

Nope, it was a matter of doing all the right things, trusting in God, and keeping faith that finally made a real difference. 

Today, I’m thrilled to share that I’ve gone from taking 13-14 medications down to just one! I don’t claim to have all the answers, but here are a few tips that changed the game for me…

Chronic Diseases Start With You

Yes, we inherit autoimmune or chronic disease genes from our parents – it’s already in us!  While this may seem disheartening, it’s important to note that gene expression is a complex process influenced by many external factors and lifestyle choices. 

Say what? Gene expression refers to the way our genes are turned on or off based on environmental cues. In other words, we can potentially influence the activation of these disease-related genes through healthy or unhealthy lifestyle behaviors. 

Unfortunately, I learned this lesson the hard way. My autoimmune genes were triggered when I overworked my corporate gig + Ironman training, which led to extreme burnout and illness. 

Although I cannot rewind time or turn off the genes that have been turned on, I’m grateful for the lessons learned and motivators that drive me to maintain healthier living habits today and into the future. 

If You’re Battling Mystery Symptoms, Do This

Cut Dairy & Gluten

If you didn’t know, dairy and gluten are two of the most inflammatory foods, especially for those battling autoimmune diseases. 

Now, it’s important to remember that symptoms and inflammation can vary from person to person, known as bio-individuality. While one person might get a rash, another might get nauseous – making it even harder to nail down the root cause. 

But hey, here’s the good news: it’s easier than ever to eliminate these troublesome foods from our diets, thanks to the abundance of alternatives and substitutes now available. (When I first went gluten-free in 2013, there were barely any options!)

Today, some of my go-to choices include Kite Hill for creamy dips and cream cheese, any almond or coconut milk (though oat milk is still best avoided), and I can’t get enough of Nut Thins gluten-free crackers and snacks. 

Oh, and I have to share this amazing recipe for a gluten-free bread swap by Maria Emmerich – I bake a fresh loaf of it every week! Check it out here  

Ditch the Sugar

Ok, we already know that sugar is not a healthy choice… but did you know that sugar has a sneaky way of fueling inflammation in our bodies? 

Not only that, but there’s scientific evidence linking sugar consumption to the promotion and feeding of cancer cells. Yikes!

It’s pretty mind-blowing stuff! 

Sugar also has a hold on our brains, lighting them up in a similar way to addictive substances. It also wreaks havoc on our gut and brain, messing with their ability to regulate and function properly. 

And when our bodies can’t heal and stay healthy, things can quickly go downhill….

Decrease Your Carbs (At least for a little while….)

This might have been one of the most eye-opening discoveries along my journey…  But I learned that sometimes, we need to drop the carbs (at least temporarily) to allow for maximum healing.  

I know we learn that fruits and veggies are some of the best things for us, but for those whose bodies are already compromised, plant toxins can add to the frey.

Plant toxins can potentially impact individuals with autoimmune diseases by triggering immune responses and promoting inflammation. 

• Lectins, found in certain plants, can bind to sugar molecules in the body and trigger immune reactions. 
• Glycoalkaloids in nightshade vegetables may contribute to increased intestinal permeability (Leaky Gut!), potentially leading to immune reactions. 
• Histamine levels from veggies can trigger many people 

Now, I’m not talking about going on a restrictive low-carb diet forever – that’s not sustainable. But one of the fastest ways to healing can be through an animal-based diet for a couple of months.  

While I’m not 100% animal-based anymore, it was during this time that I experienced a major shift in energy and healing. 

Exercise (But Not Too Much)

​​I used to think that pushing myself to the limits and exercising super hard was the only way to get fit. But I’ve learned the hard way that going overboard with exercise can actually backfire and cause health problems, like turning on those autoimmune genes I just mentioned!

When we constantly stress our bodies with intense workouts, it ramps up cortisol levels over time, which can harm our overall health. (I completely burned out my adrenals and lost all my hormones…) 

I’m a walking reminder that exercise isn’t all about doing more and more and MORE!

But that doesn’t mean we should give up workouts altogether. Even something as simple as walking can do wonders. No fancy equipment or gym membership needed; just step out the door and start walking. 

Stop Stressing (And Do Something You Love)

I remember when I was in the middle of battling lupus and chronic migraines, everyone would tell me to just relax and that it was probably just stress. It used to frustrate me so much that I wanted to punch them in the throat! 

But the truth is, it becomes a never-ending cycle. Stress takes a toll on our health, which in turn stresses us out even more because we’re sick. 

It took a lot of therapy for me to change the narrative in my mind and realize that it’s okay not to be productive 24/7. 

So, where do we start? You don’t have to carve out an hour of quiet time every day to start reaping the benefits. You can try something as simple as a 7-minute devotional, like the one I found. It’s a simple way to begin your new chill routine.

Pro tip: They say that our childhood interests can reveal what truly brings us joy as adults. For me, as a kid, I loved swimming and rollerblading. I enjoyed being active, always on the move, and the sense of freedom those activities gave me. 

Today, not much has changed. I still find the most happiness in being outdoors, running in nature. It’s all about finding what fills your cup and doing more of that. 

Most of all, be easy on yourself – this is the time to embrace slow living lifestyles!

The Wrap – Fighting Mystery Symptoms

No doubt, navigating chronic diseases is never easy. I want to emphasize that I don’t claim to have all the answers, but I can share what has helped me and led to my healing and remission. 

Each person’s journey is unique, and I understand the challenges you may face. I genuinely pray for all of you on your own healing paths and hope that one day I can hear your testimonies, someday too.

Remember, I’m here cheering you on every step of the way.

With love,

Jules

Waking up engulfed in pain, each heartbeat sending chilling waves through my body, was a revelation I never saw coming. I was an athlete, I was healthy – 

“Why was this happening to me?” I thought over and over…

Even the simple act of walking to the bathroom in the morning caused nausea, dizziness, and head pain that left me crippled on the floor. 

Little did I know, this was just the beginning of a journey that would reshape my entire life and open me up to new perspectives. 

It wasn’t until this year that the puzzle pieces fell into place, the answers slowly unfolded, and while I may never be completely healed (so to speak), I have found hope,and gratitude and can enjoy a life well-lived again.

Only God!

Lessons Learned: Navigating the Maze of Pain

It’s Not Your Fault

One key lesson that really struck a chord on my journey is that having pain doesn’t mean there’s something inherently “wrong” with you. The social stigma around pain can make you feel like you’re carrying the weight of the world alone. 

But here’s the deal: understanding that factors like genetics, environment, and nutrition play a role can lift that heavy self-blame burden.

I’ve been there, struggling with pointing fingers at my love for endurance sports and climbing the career ladder as the sole culprits of my pain. 

But hey, truth be told – it’s not just ONE thing. Chronic illness and pain usually tag-team us when we least expect it. 

And through this, we learn that health is something to never take for granted ever again….

Lifestyle Changes Can Bring Relief

In the card game of life, sometimes you’re dealt a challenging hand, but that doesn’t mean you can’t reshuffle the deck. 

Researching and implementing lifestyle changes became my armor against persistent pain and helped me feel in control of my situation.

Even after seemingly failed attempts and trips to the Mayo Clinic, the key was to keep fighting for healing and recovery, keeping faith and hope alive.

We’re our own best advocate – we know our bodies and can recognize when something is working and when it’s NOT! 

So keep fighting, searching, and working for YOUR answers….

While professionals can offer assistance, choose those who treat you holistically, addressing the problem at hand but also understanding your overall well-being. 

Our health, whether sick or not, needs to be a 360-degree approach!

Choosing Your Response

Learning from my journey, I realized that how we respond to pain and illness needs to change.

Instead of dwelling in anger and frustration, choosing a positive attitude can be VERY powerful for healing. 

We hold the power to shape our response, and by approaching pain with resilience and optimism, we become a testament to the strength within us. 

Plus…. Research shows that a positive attitude can contribute to faster recovery and better overall well-being! So why not?

And, you can become an inspiration to those around you who may be struggling.

Be the LIGHT!

Journeying in Community

This probably goes without saying, but having friends who totally get you and always cheer you on can make all the difference in the world …

Whether it’s catching up with pals or joining online groups, sharing stories with folks who understand can lift a load off our shoulders and help us through the tougher seasons of life.

Now, here’s the thing – make sure your support group is encouraging and uplifting. Some of those online groups can be really negative (and downright depressing!) 

So fill your world with POSITIVE people!

Here’s the best part: having your own little community isn’t just about feeling warm and fuzzy; it’s actually good for your health. 

I stumbled upon this study, and it basically said that having strong social connections is not just nice—it boosts your mind and body in ways that can actually help you heal!

A Shift in Healing & New Views

Navigating my own battle with Lupus, which followed years of grappling with debilitating migraines and perplexing symptoms, became a journey of self-discovery.

In the middle of the mess, I became stronger – while fighting against my body, I became more resilient.  And when I was at the end of my rope, I learned to hang on. 

Healing, in my case, came from a transformative shift to an animal-based diet to battle deep inflammation. The shift I experienced, even after exhausting what felt like every conceivable option, went beyond mere natural remedies. 

It was a revealing journey, and as I look back, I can’t help but view it as nothing short of a true miracle unfolding in my life. 

So, while this might sound counterintuitive, I’m thankful for my journey… it’s made me who I am today, and I like her more.  

New Perspectives on Life and Health

This journey has gifted me a new lens through which I view life and health. It has softened my heart and opened my eyes to the beautiful blessings right in front of me. 

I’ve learned that ignoring signs from our bodies and advice from others can lead to a detrimental pursuit of the next milestone. 

My health has become the foundation for everything else in my world  —

• I can go out with my amazing husband
• I can attend parties & events with my beautiful friends
• I can travel to visit my supportive family 
• —basically, I can live AGAIN!

A Reminder to Cherish Life’s True Treasures

This journey serves as a reminder that a life centered around physical and mental well-being and meaningful relationships is far more fulfilling than anything else.

As I share this story, it’s a reminder to myself — health is the gateway to enjoying the life that has always been right in front of me.

And I’ll never take that for granted again…

XO,

jules

For I know the plans I have for you,” declares the Lord, “plans to prosper you and not to harm you, plans to give you hope and a future. – Jeremiah 29:11