Anatomical Nourishment: 9 Holistic Guides to Cope with Migraine

Written By: Vivian Benjamin

What is Migraine?
Migraine is a neurovascular disorder that affects approximately 1 billion people around the world. Neurovascular disorders are the leading cause of disability among people globally. Migraine can impact both adults and children.



It is characterized by intense throbbing pain on one side of the head. This condition can happen at any time however; usually occurs early in the morning after waking up. Some women tend to have migraine before menstruation.



 There are 3 types of migraines:
   
1.  Migraine without aura (most common) – recurrent headache usually lasting 4-72 hours and accompanied

    by nausea, vomiting and sensitivity to sound and/or light. 

 
2.  Migraine with aura – generally happens due to sensory disturbances called aura which includes visual   
           
     disturbances (flashing & zigzag lines), sensory changes (numbness & tingling), speech or language 
 
     difficulties, which last minutes followed by migraine without aura symptoms.

 
3.  Chronic migraine – persistent headache that lasts 15 days or more in a month typically for at least 3 months. 

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Causes of Migraine
The cause of migraine is not fully understood despite many studies done on the condition however; family history seems to be a leading cause for this condition as it is for any disease.


Besides that, several triggers lead to developing migraine:

•     Before menstruation (for women)

 

•     Anxiety and depression

 

•     Exhaustion

 

•     Irregular mealtime

   

•   Too much caffeine

 

•    Changes in environment and weather

   

•    Sleep disturbance and/or insomnia

 

•   Bright flashing light

   

•  Loud noises

Symptoms of Migraine
The standard symptom of migraine is intense throbbing pain at one side of the head nevertheless;
it can be accompanied by other symptoms such as:

•    Nausea

 

•    Vomiting 

 

•    Sensitive to light, noise and smell

 

•    Mood change

 

•    Increased thirst and urination

 

•    Pain around the eyes or the back of the eyes

 

•    Numbness and/or tingling sensation

 

•   Dizziness

 

•   Fatigue   

   

• Stiff neck

Complications of Migraine
There are several complications migraine sufferers can develop which influence their quality of life:

•     Chronic migraine that lasts more than 72 hours

 

•     Persistent aura without infarction – aura symptoms that last for more than a week

 

•     Migrainous infarction – 1 or more aura symptoms associated with brain ischemia (insufficient blood flow to     the brain causing stroke)

 

•   Migraine aura-triggered seizure – seizure is accompanied when migraine with aura occurs

9 Holistic Tips to Cope with Migraine

1. Diary/Journal
Writing a journal or keeping a diary is a great method where you can keep track of your migraine occurrence. Documenting is the best way to keep a history of when your migraine happens or what triggers it. In addition, writing things down helps you know yourself better and what may assist you in coping with migraine.



2. Nutrition
Nutrition or the food you eat plays a vital role in any diseases or disorders you encounter. Always strive to consume a balanced diet filled with macronutrients and micronutrients to nourish your body. Ensure sufficient intakes of fruits, vegetables, healthy fats, fibrous food and a balanced plant and animal protein throughout your day. Apart from that, avoid long gaps between meals and have a regular mealtime every day. Consider healthy snacking if you are unable to get a balanced meal while working. 



3. Hydration
Dehydration is a common trigger for headaches. Therefore, always endeavour to drink enough water to maintain optimal hydration. Avoid drinking too much caffeine and alcohol as these are migraine triggers. Check out my article on how to stay hydrated with 10 simple tips.



4. Sleep
Sleep disturbance is one of the main reasons for developing migraine hence; having good sleep is crucial. Establishing a healthy night routine that you follow every day can help you get a good restful sleep. Check out my article on how you can sleep better with 10 simple tips.   



5. Stress/Relaxation
Every human around the world is prone to stressful situations. The current world that we live in is polluted with things that make an individual feel anxious and stressed. It is highly important to learn how to navigate these stressful environments and learn to relax. Breathwork is one of the popular techniques used to release stress besides aromatherapy. Check out my article on 10 simple ways you can manage your stress. 



6. Yoga
Yoga is currently gaining popularity as one of the methods used to cope with migraine based on numerous studies.  Yoga is an ancient holistic lifestyle approach that cultivates positive thinking, inner happiness and inner peace. It is a technique that connects your mind and body to promote mental, physical, emotional and spiritual well-being.

Examples of yoga poses you can try to manage your migraine are:

•     Corpse Pose (Savasana)

   

•    Downward Dog Pose (Adho Mukha Svanasana)

   

•    Child Pose (Balasana)

 

•    Standing Forward Bend (Uttanasana

7. Meditation
Meditation is a technique used to connect your body and mind to increase focus and concentration on the present moment. It’s all about connecting with yourself and letting go of thoughts to create a sense of inner peace. This can be a great way to relax your tired mind and body after a long day. Body scan meditation, focused meditation and visualisation meditation can be beneficial to managing migraine.



8. Exercise
Exercise can have either positive or negative effects on migraine sufferers. According to several studies, strenuous or high-intensity exercises worsen migraine. If you have migraine try engaging in moderate or mild intensity exercises such as brisk walking, cycling or swimming. Make sure you are not forcing yourself to exercise and be mindful of the weather and/or environment when you exercise as these are triggers to developing migraine.



9. Herbal Supplements
When you have a nutritional deficiency it’s a quick response to get dietary supplements to supplement yourself. We tend to forget that medicinal plants like flowers, herbs and spices are packed with nutrients that the body needs.


According to several studies, migraine is linked with Magnesium deficiency so why not supplement yourself with Cardamom, which has a high level of Magnesium? Apart from that, prebiotics and probiotics are also beneficial in coping with migraine. Several studies display that keeping your gut microbiome happy would reduce the intensity and severity of migraine. 









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All in All
Migraine is a neurovascular condition that reduces the quality of an individual’s life. Although pharmacological therapy can help migraine sufferers nothing can beat holistic interventions that focus on mind and body connection.



Nutrition Takes explores 9 holistic guides that can help you cope with migraine. Share in the comments section if this article has benefitted you in any way. Alternatively, if you have different insights feel free to share them too.













 
References
1. https://www.ninds.nih.gov/health-information/disorders/migraine

2. Pescador Ruschel MA & De Jesus O (2023); Migraine Headache. In: StatPearls
    (https://www.ncbi.nlm.nih.gov/books/NBK560787/)

3. Messoud A et al. (2021); Migraine: Epidemiology and systems of care; The Lancet; 397: 1485-1495.

4. Timothy J.S. et al. (2023); Global Epidemiology of Migraine and its implications for Public Health and Health Policy; Nature Reviews
    Neurology; 19: 109-117.

5. Cuciureanu D.I. et al (2024); Migraine Comorbidities; Life; 14(1): 74.

6. Shashikiran H.C et al. (2022); Effect of yoga nidra on the brain activity in individuals with Migraine; Yoga Mimamsa; 54(1): 18-23.

7. Rajesh (2023); The Effect of Possible Yogic Practices in Management of Migraine Headaches; Journal of Clinical
    Otorhinolaryngology, Head, and Neck Surgery; 27(1): 2626-2634.
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