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her ways what this also means is that what works for me may not work at all for you while this may at first seem to be a problem of its own oh no now i can t rely on anyone s recommendations it really is the most crucial mindset to cultivate because it s true one must approach and judge everything through one s own experience with it be skeptical while being patient methodical and optimistic until some results become clear test different things out and if they don t work try some others just don t give up without pursuing every possible safe relatively speaking option prescription medications i have always been reluctant to deal with prescription medications for this my first experience with migraine medication was with a blood pressure medicine that dropped my blood pressure so low i could barely walk uphill had violent mood swings and nearly lost consciousness later on when the chronic migraines started i saw a neurologist who prescribed a different blood pressure medicine which made things worse over the course of a few months an antidepressant which made me impatient and gave me an angry sweet tooth and an anti spasmodic medication that put me in a constant drowsy haze and again didn t provide relief for about two years i tried that approach and found it didn t work for me it didn t deal with the root of my problem and in my case it didn t even alleviate the symptoms all the while giving me a range of horrible side effects to deal with experiments with supplements after that i tried some supplements to see if they might help this can be a bit dangerous even if they are over the counter so you should always do some research and be careful even when desperate for relief for a year or so i took 5 htp which did seem to help a little however at the same time i was taking zyrtec for allergies and to keep my sinuses clear and i was wrapping a cloth with ground nutmeg around my forehead more on this later during migraine episodes after about nine months of some improvement the migraines began get progressively worse and worse until one afternoon dealing with some of the worst stabbing pain and nausea that i have ever experienced during a migraine i screamed out what is this what is this something had to change doing more research i learned that in addition to the serotonin boost from the 5 htp which i was well aware of since it directly metabolizes into serotonin and that is why i was taking it both zyrtec and nutmeg increase serotonin levels as well i had been in effect slowly poisoning myself with serotonin syndrome the miracle migraine diet it was time to stop looking at what else i could put into my body and start looking at what i was already putting into it day after day for years i had been resistant to making changes to my diet and to exercising regularly but really these two things diet and exercise should always be the first things to examine with any health issue so in my case a diet has worked wonders to prevent most of the migraines i had been experiencing 90 effective at least moderate exercise has helped reduce my stress a bit too which has probably also helped reduce my migraines and certainly my depression which is probably comorbid for me but it was definitely the diet that did the trick for my migraines this dietary advice came from a book called the migraine miracle by josh turknett which i credit for turning my health around i was skeptical at first due to the title sounds kind of new agey and i am always skeptical of the hyperbole that is everywhere with books about chronic illnesses but i gave it a try and i went from having chronic migraines about 20 days or more a month down to a couple of migraine days on average a month sometimes less related to this the book wired to eat by robb wolf is a great book about creating a personalized diet which follows pretty much all of the same rules that the migraine miracle follows i haven t put wolf s specific 30 day reset diet into effect for myself but his meal advice is helpful for those transitioning to a more paleo style diet which is what this is here are the highlights of what helped me i stopped eating drinking nearly all added sugar or honey which includes all juice candy desserts or foods with more than a few grams of added sugar honey i can tolerate some sugar but it can only come in very small doses and mostly from natural sources like fruits tubers and vegetables best to just avoid everything sweet except for whole foods the sugar in whole fruits and vegetables is better because the fiber content helps soften the impact of the sugar on blood insulin levels i think also i found it helpful to not eat even fruit alone as a snack i always pair it with something with protein additional fiber and or fat eating fruit as part of a meal is great and if you are able to eat dairy fruit parfaits with whole fat yogurt are wonderful i have reduced the amount of carbs in my diet to a more moderate level between 150 and 250 grams a day i would estimate though i have not been counting for a long while i would generally advise when trying this to cut down to a true low carb diet for a while and see if it helps then even try a ketogenic diet if that doesn t work cutting back severely or entirely on breads pasta and white potatoes is a huge part of this eating small portions of unsweetened sweet potatoes and other tubers that are higher in fiber is fine my wife is caribbean so i eat things like plantain green not sweet in the least bananas taro root and african jamaican yam gluten free oatmeal for breakfast is great too as a bowl is about 30 grams of carbs put some fruit banana or raisins dried cranberries in it for some sweetness if you boil it with some nutmeg and cinnamon that makes it a bit tastier too i am personally very sensitive to even small amounts in caffeine so giving this up was a no brainer on my part i would suggest removing caffeine to see if there is any improvement but many people with migraine are fine with caffeine and it even helps some people again this is individual maybe related to the caffeine issue i have found that chocolate is also a trigger for me i mourn this as much as the loss of coffee but the loss pales in comparison to positives of not have life destroying migraines all the time another big thing that helped me is removing gluten from my diet this is really a difficult thing to do if one is used to eating out or has a typical american diet i certainly did but you should find out within a month of strictly avoiding gluten if there is any benefit it is found in bread but also in many sauces some rice yes they add it often to rice at chinese and sushi restaurants prepared foods fried foods they often fry everything breaded or not in the same oil essentially anything made from wheat barley or rye or which has been in contact with it it is best to just avoid eating out or eating prepared processed foods altogether when testing for a gluten issue finally a really important thing is to avoid reduce your intake of omega 6 fatty acids and increase your intake of omega 3 fatty acids omega 6 fatty acids come almost entirely from vegetable and seed oils vegetable oil soybean oil sunflower oil safflower oil peanut oil grapeseed oil corn oil canola oil etc in terms of cooking use coconut oil olive oil check online to make sure the brand is really olive oil and not a vegetable oil substitute and butter also related to this i have also found that peanuts and especially peanut butter are triggers for my migraines although not if i only have a little very infrequently i think it has to do with the oil in it it has also helped me to supplement my omega 3 intake with a fish oil supplement here s a really highly rate one viva naturals that i use from amazon one a day after a meal is fine to help counteract the omega 6 fatty acids the only other things i do currently is take a vitamin d supplement for energy 5000 iu a day in the morning together with one vitamin k2 supplement 100 mcg if i don t take that that level of vitamin d gives me vertigo for some reason along with nasacort for my sinuses no more zyrtec i take the full dose of nasacort 2 sprays in each nostril one a day this helps keep my sinuses more open and lessens the impact of changes in the weather on me since this is a big trigger for me personally if you find sinus pressure or weather systems trigger migraines for you it s worth a try best to keep the number of pills medications to a minimum though not sure how much the vitamin d affects the migraines but if you find you have symptoms of vitamin d deficiency it might help it really helped bring up my energy level and base mood triggers warning thinking in terms of threshold instead you may have some other triggers in your diet to deal with that differ from mine too or possibly no obvious triggers i put this in quotes because a fixation on ridding yourself of the triggers which as the metaphor goes initiate a migraine like a trigger initiates a gunshot can be misleading and anxiety inducing turknett in the migraine miracle argues for a different way to think of how migraines start the threshold his theory which i think is a helpful way to think about this but maybe not completely the case i really don t know for sure is that there are a range of things that in combination add up until they reach a threshold where your brain reacts by launching a migraine attack diet may only account for half of this maybe more or less for different individuals and it is one of the few factors we have a great amount of control over for example stress and anxiety are major factors for me as well as large changes in the weather and they have been responsible for many migraines in part overstimulation or just getting too excited is also an issue with me that contributes to my migraines i have learned however in terms of breaching the threshold in this theory if you can lessen the impact of your diet and maybe your stress level then the other factors beyond your control will be less likely to reach to a combined point that will trigger a migraine one very welcome side effect of the migraine miracle diet oh and i lost about 30 pounds over a three month period by shifting to this diet i was a bit overweight so this was great for me this was an unexpected side effect of the diet and i still haven t put any of that weight back on after two years and have since stayed roughly 45 pounds beneath my previous weight which puts me in a healthy weight range for my body size diet is also a very individual thing so it may be different for you but for many people low carb higher fat diets lead to weight loss or healthy weight stabilization recommended natural remedy the nutmeg head wrap i also have one more suggestion for helping endure and sleep better through migraines this is the single most helpful treatment i have used for alleviating the agony of a migraine episode and it came from the folk remedies of the caribbean while visiting my in laws one summer in st lucia instructions onto a very thin cloth like a head wrap or neckerchief grate about half of a nutmeg in a line about as wide as your forehead along a line running diagonally across the cloth between two corners then wrap this around your head so it covers your forehead just over the eyebrows or wherever pain is concentrated just not directly on your eyes be sure to use whole nutmegs not the stuff that has been ground already freshly ground whole nutmegs are much more potent than pre ground nutmeg the fumes of the nutmeg are very helpful to breathe in as they are a sleep aid and act as a muscle relaxant additionally the nutmeg against the forehead will also numb the area quite a bit i d say 30 or so after 15 30 minutes when i do this i find that my muscles and body are much less sore after the migraine and i feel like i have had a least some rest i leave it on for 4 8 hours as i am sleeping with it on it will have a lingering effect after you take it off and if you find it to be too sedating try wearing it for less time or grating less nutmeg in the cloth for the first use of the wrap each time i grate the nutmeg i usually only keep it on for 4 5 hours caution don t do this too often though especially if you are on anything that already increases your serotonin levels which includes some prescription drugs supplements like 5 htp and pretty much all antihistamines four or five times a month even if you were on those medicines should not cause any harm doing this too much in combination with other serotonin elevating medicines supplements or foods though could lead to overly high levels of serotonin in the brain as i mentioned above i once got sick as well as some rebound headaches from using this 3 nights a week for over a year in combination with 5 htp and zyrtec i now use this method just for the migraines that are bad enough to warrant it i can reuse the same grating of nutmeg several times too although the effect becomes progressively milder other recommendations finally it is also best to give up on nsaid pain killers and even cut down on things like tylenol they can easily cause rebound headaches they generally have not worked for me at all for many many years anyways if you are taking them often you should really question if they are actually helping or just feeding the cycle and if you can change your diet and reduce the migraine frequency that will mean less medication in general you might try to get some cbd oil from a local health food store for some relief that helps for a little while but it is currently very expensive that helped me in the past although prevention is again much better and much more cost effective finally for those who spend a lot of time at computers or staring at their cell phones or tablets i heavily recommended using blue light filtering software to reduce the strain on your eyes especially in the evening and at night my favorite program is f lux i run a windows pc but there are many variations for different operating systems on my android phone i use the built in filter for daytime viewing then at night it switches to an oranger color using a night mode app that i installed for free my eyes are much happier this way and i m sure it has saved me from many migraines in conclusion i hope that advice helps that s pretty much everything i personally have learned about dealing with my own migraines i am very passionate about helping others deal with migraines they are beyond terrible and ruined my life for a long while so if my advice can point people towards real recovery i am glad to give it posted in migraine personal tagged migraines personal leave a reply getting back in the saddle posted on february 6 2019 by eric goddard scovel 1 it is more than two years now since i wrote a blog post two years of descent into and out of depressive episodes and personal stagnation deeper than any i had ever known and i am no stranger to depression and am even a great admirer of the positive i...
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