NATURAL MIGRAINE PREVENTION & TREATMENT

Q. I have suffered from Migraines for the past 10 years at least. I have yet to really narrow down a trigger, although I know stress is involved. I have a couple really crazy weeks coming up and I need to be on my game, I just can't get a migraine. Can you suggest some dietary guidelines/supplements/anything that may prevent a migraine from developing, regardless of the trigger?

A. Migraine headaches are not only a frustrating and often debilitating ailment, they are also challenging to treat in the sense that the triggers are very hard to pin-point and there is great individual variation in terms of what may be a trigger for one individual and what may be a trigger for another. All this being said, there are a number of efficacious options in terms of natural migraine prevention and treatment. Migraine sufferers should not be content to grin and bare it any longer – although it may take some dedication and time, permanent relief is obtainable.

Diet:
Let's start with the basics. Diet can play a role in development of migraines and often food can act as a trigger in those who are susceptible. As I mentioned, what's most frustrating is there are no hard and fast rules in terms of which foods to avoid. It varies according to the individual. There are some usual suspects, however, that perhaps those individuals who suffer from migraines should be careful with. Processed foods, particularly processed meats, high in nitrates, have been suggested as a possible trigger, as have beer and red wine, caffeine, chocolate, MSG and tyramine containing foods, such as many cheeses, sausage and deli meats, fermented foods and vinegar.

For women whose migraines correlate with hormones, meaning they are more likely to get a migraine at or before menses or ovulation, you may want to avoid red meats and dairy products, or at least consider going organic and hormone free whenever possible, as these foods may also be exacerbating your migraines.

Keep a food diary. It's an easy and inexpensive way to keep track of what you are eating and when headaches develop. For the most part, if your migraines are food related, they will develop within 12-24 hours of ingesting the food. Another important thing to remember in terms of diet is to not let yourself get over hungry. With a little planning, you can regulate hunger (and blood sugar) by eating 5-6 smaller meals throughout the day. Not only does this help to prevent hunger, but it means ingesting less of the potential trigger foods in one sitting, causing less of a toxic burden to the body and hopefully less chance for migraine. It also helps to prevent a hypoglycemic state, often a trigger for migraines.

Try a whey protein or greens drink, if on the run, as these can be helpful in preventing dips in blood sugar between meals. Water and hydration is also extremely important, as many migraines can be traced back to chronic dehydration. Keep a 1 litre water bottle on you at all times and aim to drink about 2-3 litres total per day.

Lifestyle:

Sleep is also essential for migraine prevention and stress reduction (although chances are, if you lead a busy, stress-filled life, sleep is hard to come by. In general, aim to get 7-9 hours a night. It may seem like a lot for those individuals who seem to "get by" just fine on 6 hours, but getting by may be the problem. Over time, the sleep deprivation catches up and our physical and mental health do suffer because of it. Make sleep a priority, knowing that your capability to effectively and efficiently cope with everyday stress, work and family responsibilities will actually improve if you are well rested.

Exercise as long as it is not sudden and to intense in nature, can also help to prevent migraines from developing. Take a walk or go for a bike ride after dinner or first thing in the morning. Swimming is also a great low impact moderate intensity activity. There is research to suggest there may be a correlation between weight and headache incidence. Studies have shown there to be a increased incidence of headaches in children and teens who are overweight or obese. Furthermore, other studies have shown that with weight loss, incidence of migraine in adults decreased significantly. Just another reason to get a little more active this year.

Supplementation:
There are also some supplements that can help to decrease occurrence and severity of migraine headaches. Magnesium is a mineral that is often deficient in migraine sufferers, along with a good part of the general population. Magnesium may be particularly helpful in preventing menstrual or tension/stress related migraines, as it has a muscle relaxing action. If you are someone who suffers from occasional insomnia due to migraine (or which leads to migraine), consider taking magnesium before bed, as it can relax and help with sleep. 500-750 mg/day may be necessary. Try magnesium glycinate, as it is a highly absorb-able form.

Fish oils and evening primrose oil, both containing anti-inflammatory properties, can also help in migraine prevention, among their many health benefits. Aim to get 3 g of EPA + DHA/day, especially if your intake of fish is low. Butterbur and Feverfew are two herbs that also have some promising research behind them for use in chronic headache and migraine cases.

Feverfew has been shown to reduce the severity and frequency of migraines. It is thought to work by regulating serotonin release and reducing production of inflammatory substances in the brain. Feverfew may take anywhere from 1-2 months before a benefit is noticed. Don't be discouraged if you don't see results right away. Butterbur reduces inflammation and cerebral blood vessel spasm. Like Feverfew, studies have shown it can reduce the frequency of migraine attacks.

Look for a supplement that gives you 75-100 mg per capsule. Take 2 caps/day with meals. Lastly, take a multi vitamin or B-complex, to ensure you are getting adequate amounts of B vitamins, particularly B2, B3 and B6, all shown to help to decrease frequency and severity of migraines of different causes. Try to get 300 mg/day (100 mg 3x/day). B vitamins are also vital to regulating the body's stress response, and should be increased/introduced during times of acute stress.

Body Work:
One more thing to consider is body work. Massage and acupuncture have both been used to effectively reduce migraine severity and frequency. As a bonus, these treatments can help to ease muscle tension and alleviate stress. By combining some of these dietary, lifestyle and supplemental recommendations, over time you should find the combination that works right for you. Stay determined and your migraines will soon be a thing of the past.

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