How to Prevent Migraines While Traveling: 9 Simple Tips

Traveling should be about fun adventures, not battling migraines. Unfortunately, when you travel migraine triggers lurk around every corner. Long flights, skipped meals, and jet lag are a few things that can turn your dream vacation into a nightmare.

Luckily, there’s a lot you can do to prevent migraines from ruining your trip. So if you love exploring new places, but dread the migraine attacks that come with it, read on. We’ll cover nine tips to help you stay migraine-free while traveling.

9 Travel Tips to Avoid Migraines

1 – Plan ahead
It’s no secret that stress can trigger migraines. Between flight delays, lost luggage, and long security lines, a lot is out of your control when you travel. But here’s the good news: planning can help you sidestep many travel snafus.

Take care of any pre-trip chores well in advance. Pack your bags early and allow plenty of time to arrive to the airport. Double-check your baggage weight and travel liquid limits (3.4 oz) to prevent any unwelcome surprises. And keep your airline’s customer service number handy in case a flight cancellation comes through. The more prepared you are, the smoother your journey will be.

2 – Stay hydrated
One easy way to dodge a migraine is to drink more water. Dehydration is a common migraine trigger. And travel, especially air travel, can make you more prone to dehydration. That’s because airplane cabins have much lower humidity than on land.1 Less moisture in the air means you need more water to make up for the loss.

On top of that, when you’re out of your routine and exploring new places, hydration can become an afterthought. To help you hit your water goals, pack an empty water bottle in your carry-on. Once you pass through security, fill it up and sip away on your flight. And keep water on hand for all daytime excursions too.

3 – Destress
Whether you’re jetting off to an exotic locale or headed out on a cross-country road trip, travel is an exciting experience. But it can also be stressful. And stress is the number one migraine trigger.²

To prevent migraines from disrupting your trip, practice relaxation techniques anytime you feel stressed. Even 5 minutes of meditation or deep breathing can help you unwind. Consider downloading a mindfulness app like Headspace or Calm before you leave for your trip.

4 – Stick to your sleep routine
Jet lag and sleeping in unfamiliar environments can make it tough to get enough Zzzs. Unfortunately, poor sleep can set the stage for a migraine attack.³ When you’re on “vacation time” it’s tempting to stay up late or sleep in. But try to stick to your regular sleep schedule.

Sleep environments can be unpredictable when traveling. So consider packing an eye mask and earplugs to block out light and noise. And if traveling to a new time zone, try using the free Timeshifter app. It tells you how to tweak your light exposure and caffeine intake to help you adjust to the new time zone quicker. Melatonin can also be a handy tool to ease jetlag symptoms from long flights.⁴

5 – Eat right
A major perk of visiting new places is trying the local cuisine. But if those dishes contain migraine triggers like chocolate, aged cheese, nitrates, MSG, or aspartame, it could set off an attack.⁵ Alcohol, and especially red wine can be troublesome too. So, if you drink, do so in moderation – or consider a mocktail.

Skipping meals is another big migraine trigger. To keep migraine at bay, try to stick to your regular mealtimes. Keep snacks on hand at the airport and for daytime excursions so you don’t get too hungry. Opt for healthy snacks like nuts, yogurt, and fruit. Processed foods contain artificial flavors and sweeteners that can trigger migraine.⁵

6 – Schedule downtime
Many people try to squeeze in as much activity as possible on vacation. But if you overdo it, you could trigger an attack and end up missing out on all the fun. To prevent this, carve out time to rest and recharge. Read a book, take a nap, or sit on a bench and people-watch.

The same thing goes if you’re on a long road trip. Resist the urge to drive non-stop and take pit stops along the way.

7 – Go easy on the sun
Bright lights and extreme temperature changes can set off migraine for some people.² If you’re one of them, getting too much sunshine could pose problems.

But you can still enjoy beach days, pool time, and outdoor adventures. Just be smart. Wear sunglasses and a wide-brimmed hat and take plenty of breaks in the shade. And if you feel yourself getting overheated, find a nearby shop or restaurant to cool off.

8 – Watch out for other triggers
Be mindful of other environmental triggers like smoking, strong scents, and loud noises. If you’re in a public space and feel sensory overload, try moving to a quieter spot. Consider letting the airline or hotel staff know you deal with migraines. They may be able to make accommodations to help you avoid triggers.

Air pressure changes on planes can also trigger migraines. To help your body adjust, consider chewing gum, especially during take-off and landing. This opens up the Eustachian tube to relieve the pressure.6 Wearing earplugs can also have a similar effect.

9 – Keep a migraine toolkit handy
If you take migraine medication or nutritional support, pack it in your carry-on bag so it’s within reach. That way, you won’t have to worry about it getting lost in checked luggage.

The tips above should make migraines less likely while traveling. But even if you’re careful there’s no surefire way to guarantee you won’t get one on your trip.

That’s why it’s a good idea to pack other items that would make you more comfortable if and when a migraine hits.

You can create your own DIY toolkit with essentials like an eye mask, ear plugs, and natural remedies. Or consider one of our MigreLief Rescue Kits. Each one includes:

Migrelief headache cap: block out light and get soothing comfort from hot or cold therapy with our 360° gel cap.

Migrelief essential oil comfort stick: a portable roll-on blend of essential oils like rosemary, lavender, spearmint, and peppermint, for head soothing comfort.

Migrelief NOW: fast-acting nutritional support for neurological comfort designed to be taken at first warning signs (2-4 capsules asap and repeat the dose if necessary in 2 hours). Available in convenient travel size bottle.

Grab your rescue kit here. And happy travels!

Sources

The Migraine and Tinnitus Connection

Tinnitus, or the perception of sound when no external sound is present, affects millions of people worldwide. In fact, estimates suggest that as many as 10 to 25% of all adults may have some form of tinnitus. In this guide we’ll explore what tinnitus is, its causes, types, effects, its connection to migraines, and effective treatment strategies to manage this condition.

What is Tinnitus?

Tinnitus is more than just an occasional ringing in the ears; it’s a persistent condition that can significantly impact daily life. It is characterized by sounds such as ringing, buzzing, or clicking, which can vary greatly in intensity and duration.

Tinnitus is often described as a phantom auditory perception, where the person hears sounds without any external acoustic source. This condition can be a temporary issue for some, a symptom of an underlying condition, or chronic problem that requires ongoing management.

Signs and Symptoms of Tinnitus

Tinnitus symptoms can vary greatly between individuals and can change over time. Some people experience constant symptoms, while others may have intermittent episodes. The intensity and type of sound can also vary, sometimes worsening at night or in quiet environments when there are fewer external sounds to mask the tinnitus.

Common Sounds

The most common symptom of tinnitus is hearing sounds that aren’t present in the environment. These sounds can vary from person to person and may include:

Ringing: A high-pitched, continuous sound, like the noise of a ringing bell.
Buzzing: A low, continuous hum or buzz.
Hissing: A sound similar to steam escaping from a pipe.
Clicking: Intermittent or rhythmic clicking sounds.
Roaring: A deep, echo-like noise.

Physical Sensations

In some cases, tinnitus can be accompanied by other physical sensations, such as:

Ear Fullness: A sensation of pressure or fullness in the ear.
Ear Pain: Occasional sharp or dull pain in the ear.
Vertigo: A spinning sensation that can occur with inner ear issues related to tinnitus.

Emotional and Psychological Effects

Tinnitus can also have significant emotional and psychological effects, including:

Anxiety and Depression: The persistent noise can lead to feelings of anxiety, frustration, and sadness in some people.
Irritability: Constant tinnitus can make individuals more irritable and stressed.
Sleep Disturbances: Tinnitus can interfere with sleep, leading to insomnia or poor sleep quality.
Concentration Issues: The noise can make it difficult to focus on tasks, potentially affecting productivity and daily functioning.

What Causes Tinnitus?

Hearing Loss

Age-related hearing loss, or presbycusis, is a common cause of tinnitus. As we age, the inner ear’s hair cells deteriorate, leading to hearing loss and sometimes, tinnitus.

Loud Noise Exposure

Exposure to loud noises can also damage the delicate hair cells in the inner ear, resulting in tinnitus. This can occur from a single loud event or prolonged exposure to noisy environments. Factory and construction workers, call center employees, military personnel, and musicians have some of the highest reported incidences of tinnitus.

Ear Infections and Blockages

Ear infections, excessive earwax, or other blockages can cause tinnitus by affecting normal ear function.

Medications

Certain medications have ototoxic effects, meaning they can harm the ear and cause tinnitus. These include some antibiotics, diuretics, and chemotherapy drugs. In these cases, tinnitus usually resolves once the medication is discontinued.

Other Health Conditions

Some health conditions, such as cardiovascular issues, TMJ disorders, head and neck injuries, and certain tumors, can also lead to tinnitus.

Types of Tinnitus

Tinnitus can be categorized into a few different types, including:

Subjective Tinnitus

This is the most common type, where only the individual can hear the noise. It’s often linked to problems in the auditory pathways or the brain’s interpretation of nerve signals as sound.

Objective Tinnitus

A rarer form, objective tinnitus can be heard by both the affected individual and a doctor during an examination. It typically results from vascular issues or muscular contractions in the ear.

Pulsatile Tinnitus

Pulsatile tinnitus is characterized by rhythmic pulsing, often in sync with the individual’s heartbeat. This type is usually linked to changes in blood flow or increased awareness of blood flow near the ears.

What Are the Effects of Tinnitus?

Tinnitus can have wide-ranging effects on a person’s life, impacting both mental and physical health.

Psychological Impact

Tinnitus can significantly impact mental health, leading to anxiety, depression, irritability, and insomnia. The constant noise can make it difficult to concentrate, relax, or enjoy silence.

Cognitive Effects

Persistent tinnitus can affect cognitive functions, causing difficulties with memory, attention, and problem-solving. The brain’s efforts to manage the persistent noise can be mentally exhausting.

Quality of Life

Severe tinnitus can interfere with daily activities, work, and social interactions. The constant presence of sound can make it challenging to engage in conversations or enjoy hobbies, leading to social isolation and reduced quality of life.

Severe cases of tinnitus can lead to social isolation

The Tinnitus-Migraine Connection

The relationship between tinnitus and migraines is complex, and it seems to be a significant one. Both conditions share similar neurological pathways and can be triggered by common factors such as stress, diet, and environmental changes.

Neurological Links

Migraines and tinnitus are believed to share similar neurological pathways. Both involve abnormal nerve activity and heightened sensitivity in the brain. This overlap means that managing one condition can often help alleviate the other.

Shared Triggers

Common triggers for both migraines and tinnitus include stress, certain foods (such as caffeine and alcohol), and changes in sleep patterns. Identifying and avoiding these triggers may help manage both conditions more effectively.

Co-occurrence

Studies have shown that individuals with headaches are more likely to experience tinnitus. The presence of one condition can exacerbate the other, creating a vicious cycle of discomfort and distress.

Treating Tinnitus

Treatment of tinnitus involves a combination of medical treatments, lifestyle changes, and dietary supplements. Here are some approaches that may help manage tinnitus:

Medical Treatments

Hearing Aids: For those with tinnitus associated with hearing loss, hearing aids can be beneficial. By amplifying external sounds, hearing aids can make tinnitus less noticeable while also improving hearing.
Sound Therapy: Sound therapy involves using external noises to mask tinnitus. This can include white noise machines, specialized ear devices, or even smartphone apps. The goal is to distract the brain from tinnitus, making it less intrusive.
Cognitive Behavioral Therapy (CBT): CBT is a type of talk therapy that helps individuals manage tinnitus by changing their response to it. Techniques focus on reducing stress and anxiety associated with tinnitus, improving coping strategies, and altering negative thought patterns.
Medications: While there isn’t a specific medication for tinnitus, some drugs can help manage its symptoms. Antidepressants and anti-anxiety medications may reduce the distress caused by tinnitus, although they don’t cure the condition.

Supplements

Zinc: Some studies suggest that zinc supplements can improve tinnitus symptoms, particularly in individuals with a zinc deficiency. Zinc is vital for immune function and cell growth, and a deficiency may affect hearing health.
Ginkgo Biloba: Ginkgo biloba is a popular herbal supplement believed to improve blood flow to the inner ear and brain, potentially reducing tinnitus symptoms.
Magnesium: Magnesium plays a crucial role in nerve function and blood flow. Magnesium supplements may help reduce the severity of tinnitus, especially if the individual has a magnesium deficiency.

Lifestyle Changes

Incorporate yoga to manage stress

Avoiding Loud Noises: Protecting your ears from loud environments is vital. Using earplugs or noise-canceling headphones can prevent further damage to your hearing and reduce tinnitus severity.
Managing Stress: Stress can exacerbate tinnitus symptoms. Techniques such as mindfulness, meditation, yoga, and regular exercise can help manage stress and improve your overall wellbeing.
Healthy Diet: A diet rich in fruits, vegetables, whole grains, and lean proteins supports health, including auditory health. Limiting caffeine and alcohol, which can worsen tinnitus, may also be beneficial.

In Closing

Tinnitus is a common yet complex condition that affects millions of people worldwide. Understanding its causes, types, and effects can help you manage and alleviate symptoms. While there is no cure for tinnitus, various treatments and lifestyle changes can significantly improve the quality of life for folks who struggle with this condition.

Allodynia and Migraine: What You Need to Know

It’s hard to imagine a light touch or gentle breeze causing pain. But this is the reality for people with allodynia – a symptom of migraine that’s often overlooked. Allodynia can make simple actions like washing your face or wearing glasses hurt. This can further limit migraineurs’ daily activities and quality of life. Keep reading to learn what allodynia is and how it’s connected to migraine.

What is Allodynia?

Allodynia (pronounced ‘a-luh-di-nee-uh’) is a type of nerve pain caused by things that aren’t normally painful. For people with allodynia, light touches and simple activities like hair brushing can trigger extreme pain.

Allodynia is rare among the general population. But it’s common among those with neuropathic pain. Between 15 to 50% of people with neuropathic pain suffer from allodynia.¹The exact cause of allodynia is unclear. However, it’s linked to several conditions, including fibromyalgia, diabetic neuropathy, trigeminal neuralgia, and yes – migraine.¹

Allodynia Symptoms

The hallmark sign of allodynia is pain from stimuli that don’t typically cause pain. However, there are three types of allodynia – and symptoms vary depending on the form.

Types of allodynia include:

Tactile (static) allodynia: Pain that arises when an object lightly touches or presses against the skin. This could be due to clothing (like elastic waistbands), a light tap on the shoulder, or wind blowing hair against your face.
Mechanical (dynamic) allodynia: Pain triggered by an object moving across the skin. This could be from combing your hair, shaving your face, or bedsheets brushing against your skin.
Thermal allodynia: Pain that occurs from mild temperature changes. With this form, a warm plate or even a small drop of cold water may trigger intense pain.

Some people have only one form of allodynia. Others may have all three. Some may experience allodynia in one location. Others may feel it all over, like having a full-body sunburn.

Allodynia vs Hyperalgesia: What’s the Difference?

Allodynia is often mistaken for hyperalgesia, another form of nerve pain. But they’re not the same thing.

Allodynia is pain that occurs from stimuli that don’t usually provoke pain. Hyperalgesia, on the other hand, is an increased sensitivity to pain. The main difference is hyperalgesia comes from stimuli that normally trigger pain.² However, with hyperalgesia, the level of pain is more intense than expected.

To make matters more confusing, some people may suffer from both allodynia and hyperalgesia.

What Causes Allodynia?

The exact cause of allodynia isn’t fully understood. However, scientists think central sensitization plays a role.³

Central sensitization is when the nervous system becomes overly active. This causes the nervous system to react to non-painful stimuli like light touches with high levels of pain. For example, a soft peck on the cheek would only be a sensation for most people. But for those with allodynia, that same peck could trigger intense pain.

Many factors can increase the risk of allodynia, including:

Migraine: About 65% of people with migraine experience allodynia during attacks.1 This neurological disorder causes debilitating headaches, as well as other symptoms like nausea.
Fibromyalgia: A chronic condition that causes pain and tenderness throughout the body, as well as fatigue, depression, and sleep issues.⁴
Diabetic neuropathic pain: Roughly 1 in 10 Americans have diabetes.¹ Of those, at least 10% develop neuropathic pain, a type of nerve damage that results from diabetes.
Trigeminal neuralgia: This rare neurological condition causes severe facial pain, similar to electric shocks. It’s caused by irritation of the trigeminal nerve.⁵
Medications: Certain medications, like opioids, can make you more sensitive to pain.6 This is known as opioid-induced hyperalgesia. Chemotherapy drugs can also increase the risk of nerve pain.⁷
Shingles: Allodynia is a common symptom of shingles, a painful rash caused by the same virus that causes chicken pox. For some people, allodynia lingers for weeks or months after the shingles rash clears.⁸
Nutrition deficiencies: Not getting enough B vitamins or vitamin D can cause nerve damage and increase the risk of allodynia.1
Alcohol overconsumption: Drinking too much alcohol can also damage nerves, which may lead to allodynia.⁹

Drinking too much alcohol can by linked to allodynia

Allodynia and Migraine: What’s the Link?

Allodynia is not just a random association with migraine but may be an unavoidable consequence for many patients.¹⁰ Allodynia is a common migraine symptom. Yet not all migraineurs experience allodynia. It’s most prevalent among women and those with migraine with aura.^{11, 12}

Allodynia usually occurs during the headache phase of migraine attacks. However, some migraine sufferers get allodynia between attacks, in the interictal phase too.¹³

During a migraine attack, the nervous system becomes hypersensitive.¹⁴ This can cause it to overreact to sensory input and alter pain processing. As the frequency and severity of migraine attacks increase, so does the risk of allodynia. Having allodynia also increases the risk of episodic migraine progressing into chronic migraine. This makes migraine prevention extra important for those with allodynia.

Allodynia Treatment & Prevention

Treatment depends on the underlying condition causing allodynia. For those with diabetic neuropathic pain, this could mean making dietary changes to steady the blood sugar. If nutritional deficiencies are to blame, supplementation may be needed. Topical treatments like lidocaine ointment or capsaicin patches may also offer relief.

As for migraine, triptans are often prescribed to treat acute attacks. However, these meds are often not as effective once allodynia pops up.¹⁴ And relying on triptans too much can lead to medication overuse headaches.¹⁵

Luckily, many lifestyle habits and natural remedies may help keep allodynia at bay:

Cognitive behavioral therapy (CBT). This form of therapy helps people understand how their thoughts and emotions affect their perception of pain. Research suggests it may benefit those with chronic pain.¹⁶
Physical therapy. Physical therapists may use desensitization techniques to help those with allodynia.¹ This involves applying gentle pressure to the skin for short periods. Over time, this may help reset the pain threshold.
Mindfulness training. Mindfulness-based practices like meditation reduce stress, which can impact the perception of pain. Research shows mindfulness can ease pain and help people cope with pain better.^¹⁶
A man practicing mindfulness
Acupuncture. Some research suggests acupuncture may relieve pain due to central sensitization.¹⁷
Lifestyle changes. Simple tweaks like wearing loose clothes or switching your hairbrush may ease symptoms of allodynia.
Eat a healthy diet. A nutritious diet, rich in colorful fruits and veggies helps prevent the vitamin deficiencies linked with allodynia. Daily sun exposure can also help you meet your vitamin D needs.
Avoid triggers. Steering clear of migraine triggers can help prevent attacks from occurring in the first place. Fewer attacks mean less risk of allodynia. To learn more about common migraine triggers, check out this article.
Nutritional support. Just as allodynia is linked with nutrition deficiencies, the same goes for migraine. About half of migraine sufferers are low in magnesium, a mineral crucial for nerve function.¹⁸ Correcting this deficiency can be very beneficial for migraine sufferers. Research also suggests riboflavin (vitamin B-2) can support brain cellular energy.¹⁹ MigreLief delivers 360 mg of magnesium, 400 mg of riboflavin, and 100 mg of Puracol feverfew in each dose, for targeted triple-action migraine support.

Takeaways

Allodynia is a type of nerve pain triggered by stimuli that don’t typically cause pain. This could be due to mild temperature changes, a pat on the back, or even wearing clothes. Allodynia is linked to several health conditions, including migraine. Certain medications and nutritional deficiencies can also lead to allodynia. Treatment involves addressing the underlying condition that’s at the root of allodynia.

For those with migraine, prevention strategies can help reduce the occurrence of allodynia. Avoiding triggers, keeping a healthy lifestyle, and getting nutritional support can help keep migraine symptoms like allodynia in check.

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How to Avoid Summer Migraines: 9 Tips to Beat the Heat

Summer is the season for beach trips, pool days, and outdoor fun. But for people with migraine, summer can be a real bummer. Between the heat, bright light, and changes in routine – migraine triggers are around every corner.

But migraine doesn’t have to ruin your summer. With the right planning and know-how, you can prevent migraines from spoiling your fun in the sun. Read on to learn why summer migraines happen and what you can do to avoid them.

Why Summer Weather Triggers Migraines

Weather changes are a common trigger for over 53% of people with migraine.¹ And summer brings a slew of weather changes and potential triggers. Here are a few reasons migraines can be triggered by hot weather:

Barometric pressure changes

As the seasons change, so does the barometric pressure. And this is bad news for people with migraine.

Barometric pressure, also known as air pressure, measures the force or weight of the earth’s atmosphere. It shifts depending on the temperature, altitude, and water vapor. Research suggests people with migraine are more sensitive to these shifts. One study found that even minor fluctuations in barometric pressure can trigger migraine attacks.²

As the temperature climbs in the summer, the barometric pressure drops. This can cause blood vessels to swell, which may aggravate migraine.

Sunlight intensity increases

Light sensitivity is super common among people with migraine. According to the American Migraine Foundation, between 85 to 90% of migraineurs experience sensitivity to light.³Since sunlight is more intense in the summer, this can make it a tricky time for people with migraine.

One study looked at headache patterns for over 1,000 people living in the Arctic. It found people with migraine were more likely to have headaches in the bright, summer season.⁴

On the flip side, people without migraine had more headaches during the dark, winter season.⁴This suggests that increased sunlight in the summertime may trigger migraine attacks.

Dehydration

You sweat more in the summer thanks to the hot weather. This can make it easy to become dehydrated in the summer months. And dehydration is a common trigger for headaches and migraines. Not to mention, people tend to be more active in the summer, which increases your daily water needs. This can also set the stage for dehydration – unless you’re upping your water intake.

How to Prevent Summer Migraines

By now, you understand why summer can make you more vulnerable to migraines. So, let’s get to the good stuff: what you can do to prevent them.

1 – Drink up
Drink plenty of water to stay well hydrated. If you’re doing something physically active, like beach volleyball or swimming, drink even more. Water needs vary depending on your body type, activity level, climate, and health conditions. But according to health experts, here are some general guidelines for daily water intake:⁵

Males: 15.5 cups (3.7 liters)
Females: 11.5 cups (2.7 liters)

One easy way to gauge your hydration levels is to peek at your urine. If it’s clear or light-colored, you’re drinking enough. If it’s dark yellow, that’s a sign of dehydration. When choosing summer beverages, opt for water or electrolyte drinks. Iced tea and cold sodas may be refreshing. But they contain caffeine, which can trigger migraine for some.

2 – Stick to schedules
Schedules often get thrown off in the summer. Kids are home from school. The sun stays out longer. And in general, the pace of summer tends to move slower.

This can disrupt routines, which can spell trouble for migraine. You may skip meals or skimp on sleep – both of which can trigger migraines. The sizzling summer months can make it tempting to get lax with routines. But do your best to stick to consistent meal and sleep schedules. That way, you’ll be less likely to have a migraine attack ruin your summer fun.

3 – Check the weather
Extreme weather changes can trigger migraines for some people. High humidity, wind, dry air, temperature changes, and shifts in barometric pressure are some of the common culprits.

If you’re sensitive to weather changes, it’s a good idea to keep an eye on the forecast. That way, you can alter plans if weather triggers are headed your way. Or at the very least, have a migraine toolkit handy.

AccuWeather has a great feature that allows you to check the migraine risk for each day. Simply plug in your city and zip code and it’ll show you the best days to get outdoors, which days could be problematic.

4 – Wear some shades
The sun’s glare can be brutal in the summer. This can trigger migraine attacks for many people with migraine.

One simple way to avoid this is to invest in some polarized sunglasses. These can reduce glare and help block out bright lights. FL-41 glasses can also help relieve light sensitivity. They have a special tint that targets the wavelengths linked with photophobia.

Whichever shades you choose, keep them handy whenever you head outside. And if the sun peeks through the sides of your shades and it bothers you, wear a hat.

5 – Plan breaks from the heat
You don’t have to skip all the summer fun just because you have migraine. You can still enjoy picnics, pool time, and BBQs. Just be smart and plan breaks from the sun. For example, if you head to the beach, find an air-conditioned store close by in case you need to cool off. Or if you visit a theme park, take breaks from outdoor rides to cool off in the shade.

Keep a MigreLief Cool Cap in your freezer or ice-chest and slip on to cool down on hot days.

6 – Shift your exercise routine
Between heat, glare, humidity, and dehydration, exercising outdoors in the summer can be a nightmare for migraine. If you do outdoor exercise, like running, cycling, or tennis, consider shifting your workouts to early morning and sunset. During the heat of the day, stick to indoor workouts to stay cool. Lift weights, do some yoga, hit up a spin class, or swim in an indoor pool.

7 – Upgrade your picnic food
Many common picnic foods are migraine no-nos. Hot dogs, cold cuts, and other processed meats are high in nitrates, which can trigger migraine in some people. Alcohol can also aggravate migraine. So, while cold beers and wine spritzers may sound fun, they could be risky.

To prevent this, think outside the traditional picnic basket. Chicken wraps, pasta salad, watermelon, and hummus are all picnic-ready and migraine-approved. And consider alcohol-free drinks like ginger ale or lemonade to cool off.

8 – Watch out for fragrances
Many summer products like sunscreen and insect repellant contain fragrances with strong scents. If you’re sensitive to odors, this may aggravate migraine. To minimize this risk, opt for fragrance-free versions.

Check your local health store to see what fragrance-free options are available. EWG’s Skin Deep database can also point you to natural, fragrance-free products.

9 – Get nutritional support
People with migraine often have certain nutritional deficiencies. For example, about half of all migraine patients are running low on magnesium.⁶ This mineral plays a role in over 300 bodily processes. It relaxes muscles, helps nerves communicate, and controls vasospasms that can restrict blood flow in the brain.

But here’s the good news. Research shows supplementing with magnesium can significantly benefit migraine sufferers. Meaning, taking magnesium may help you fit in more summer fun. Also, riboflavin (vitamin B-2) can help support healthy mitochondrial energy reserves (the powerhouses of brain cells) for healthy neurological function and comfort.

Triple-Action Support for Summer Migraine Sufferers

The tips we’ve covered should go a long way to helping you avoid summer migraines and enjoy the season. But if you’d like to give your body some targeted nutritional support, consider Migrelief and fast-acting MigreLief-NOW

Sources

Migraine vs. Headache: How to Tell The Difference

You’re at work staring at your computer screen when your forehead starts throbbing. You pop an over-the-counter pain med and brush it off as “just a bad headache.” When in fact, it could be a migraine.

Migraines affect over one billion people worldwide.¹ While headaches are the textbook sign of migraine, they’re just one piece of the puzzle. So how can you tell if your headache is more than just a headache?

Read on to learn the difference between migraines and headaches and how to tell them apart.

What is a migraine?

For starters, it’s way more than just a bad headache. Migraine is a chronic neurological disorder that affects roughly 1 in 10 people.²

Throbbing head pain is the classic symptom of migraine. This usually occurs on one side of the head. However, some people may have pain on both sides.

Migraine attacks typically last between 4 to 72 hours.³ For some the pain is mild. For others, the pain can be severe enough to disrupt daily tasks – or even land them in the emergency room.

While migraine headaches can be intense, they’re not the only symptom. Migraine symptoms vary from to person and may include:⁴

Neck pain
Nausea or vomiting
Sensitivity to light, sound, or smells
Changes in mood
Fatigue
Trouble sleeping
Visual disturbances
Food cravings
Trouble concentrating

What causes migraines?

It’s not entirely understood. But scientists say neuroinflammation may play a role. This can make the nerves overactive and trigger chemical changes in the brain. For people with migraine, this often looks like high levels of calcitonin gene-related peptide (CGRP) and low levels of serotonin.³

CGRP is a chemical that causes the blood vessels around your brain to swell, while serotonin makes them shrink. If these chemicals are imbalanced, it can set the stage for pain and inflammation.

In addition, there are a few risk factors that can increase the chances of migraine, including:

Genetics. According to the American Migraine Foundation, if one parent has migraine, their child has a 50% chance of developing it. If both parents have migraine, the risk shoots up to 75%.
Women are three times more likely to suffer from migraine than men.⁵ Hormonal changes are believed to be the culprit.
Certain health conditions are linked with migraine, including depression, anxiety, asthma, epilepsy, restless leg syndrome, heart disease, hypertension, and stroke.⁶

Migraine triggers

Migraine triggers vary from person to person. Common migraine triggers include:³

Stress
Hormonal changes
Skipping meals
Lack of sleep (or too much sleep)
Changes in weather
Strong scents like perfume or gasoline
Bright lights
Dehydration
Certain foods including alcohol, chocolate, aged cheeses & foods containing food additives like aspartame, nitrates, and monosodium glutamate (MSG)

Other types of headaches

Now that you understand more about migraine, let’s cover some other headaches that may be mistaken for migraines.

Headaches generally fall into two categories: primary headaches and secondary headaches. Primary headaches, like migraines, are headaches without any clear cause. Secondary headaches, on the other hand, are due to an underlying health condition.⁷

There are over 150 different types of headaches. So clearly, we can’t cover them all in this article. But here are three other common types of headaches to watch out for:

Tension headaches

Tension headaches are the most common type of headache. Close to 80% of people get a tension headache now and then.⁸ They’re often described as a dull pressure or tightness spread around the head, much like wearing a tight hat or band. Like migraines, tension headaches are a type of primary headache. But unlike migraines, they usually occur on both sides of the head.

Stress, lack of sleep, and hunger are the most common causes of tension headaches.⁸ However, alcohol and menstruation can trigger them too. Unlike other types of headaches, physical activity doesn’t worsen their intensity.

Sinus headaches

Sinus headaches are secondary headaches that occur due to sinus infections. This can cause pressure to build in your sinus cavities, leading to pain in your cheekbones, forehead, or nose. If your headache comes with other symptoms like a runny nose, cough, fever, or facial pressure, it could be a sinus headache.

Sinus headaches are a sign your body is fighting off bacterial or viral infection. Once the infection is gone, the headache resolves. If the infection is due to bacteria, some people may need antibiotics. Unlike migraines, sinus headaches do not cause nausea or vomiting.

Sinus headaches are often most intense in the morning. Bending forward, lying down, or making sudden movements may worsen the pain.

Cluster headaches

As the name suggests, cluster headaches happen in “clusters.” Attacks occur several times a day for weeks or months, followed by periods of remission. They’re more likely to occur at night. A cluster headache usually lasts between 15 minutes and 3 hours.

Like migraines, cluster headaches cause severe pain on one side of the head. They start suddenly and create a sharp, burning, or piercing pain around or behind your eye. Other symptoms of cluster headaches include:

Red or watery eyes
Runny nose
Droopy eyelid
Flushing or sweating
Restlessness

While women are more likely to get migraines, the opposite is true for cluster headaches. Men are three times more likely to suffer from cluster headaches than women. Smoking also increases the risk, as 88% of people who suffer from cluster headaches are smokers.

Like migraines, cluster headaches have many potential triggers, including:

Alcohol
Smoking
Bright lights
Hot weather
Changes in altitude
Exercise or exertion
Foods containing nitrates like bacon or deli meats
Stress
Strong scents

Here’s a quick recap to help you compare the different types of headaches:

What’s the difference between migraines and headaches?

One key difference between migraines and other headaches is their intensity. Migraines are often so painful that they leave people unable to function. You may miss work, cancel plans, and struggle to keep up with simple day-to-day tasks.

Another major difference between migraines and other headaches is that migraines happen in phases with distinct symptoms. However, not all migraine sufferers experience each phase. Understanding the phases may help you recognize when you’re having a migraine.

The following are the four phases of a migraine attack:

Prodrome

Prodrome, also called the premonitory phase, is when your body sends signals that a migraine attack is coming.

Common prodrome symptoms include frequent yawning, mood changes, tiredness, and neck pain. This usually happens 24 to 48 hours before the headache kicks in.³

Aura

About 25% of migraineurs experience the second phase, known as ‘aura.’³ This phase is marked by sensory disturbances that affect a person’s vision, speech, or touch.

For some people, this may manifest as flashing lights, zigzags, blurred vision, or blind spots. Others may experience tingling or weakness in one limb or one side of the face. And while rare, some people may have trouble speaking. While aura can be intense, it’s usually over within an hour.

Headache

The third phase of migraine is when the headache finally hits. Migraine headaches involve throbbing or pulsing pain, usually on one side of the head. The pain can range from mild to downright debilitating. It can last anywhere between a few hours to a few days.

As the pain intensifies, other symptoms may be triggered including nausea, vomiting, and sensitivity to light, sound, and touch.

Postdrome

The last phase, postdrome, is sometimes called a “migraine hangover.” This is because its symptoms resemble what you might feel after a night of drinking. Common symptoms include exhaustion, dizziness, and trouble concentrating.

How to prevent migraines and headaches

Certain lifestyle shifts may prevent migraines and other headaches from occurring in the first place.

Here are some preventative tips to consider:

Keep a migraine or headache journal. This can help you track patterns and identify any triggers contributing to head pain. Download your free migraine diary here.
Reduce stress. Stress is a common trigger for migraines, tension headaches, and cluster headaches. So managing stress is crucial. To keep stress in check, set aside time each day for relaxation techniques like meditation, yoga, or slow, deep breathing.
Exercise, but not too much. Research shows that regular exercise can help prevent migraine attacks from occurring.¹⁰ However, try not to overdo it. Strenuous exercise can trigger migraines and cluster headaches.
Get enough sleep. Lack of sleep can trigger migraines and tension headaches. To keep headaches at bay, aim for 7 to 9 hours of sleep each night.
Eat a healthy diet. Processed foods contain additives that can trigger migraines and tension headaches. Instead, opt for wholesome foods like fruits, vegetables, whole grains, nuts, seeds, and legumes.
Get nutritional support. People with migraine are often running low on key nutrients like magnesium. Also, brain energy metabolism has been found to be disturbed in many people with migraine which can make the brain more sensitive to migraine triggers¹¹– something high dose riboflavin can help correct. Nutritional supplementation can fill in the gaps an be very beneficial to migraineurs. Each daily dose of Migrelief gives you 360 mg of magnesium, along with 400 mg of riboflavin and 100 mg of Puracol feverfew to help maintain healthy cerebrovascular function , support brain cellular energy and healthy brain nerve transmission.

Keep a migraine diary

For more migraine prevention tips, check out this article.

Takeaways

Sometimes it’s hard to tell migraines apart from other types of headaches. But generally, migraines tend to be more debilitating and linger longer. If your headache lasts several days and comes with symptoms like nausea, vomiting, or visual disturbances, it could be a migraine. No matter your symptoms, if your headache doesn’t go away or keeps coming back, visit your healthcare provider.

Sources

Post-Concussion Headaches: Understanding and Managing the Pain

A concussion is a common injury to the brain that can cause a variety of physical, cognitive, and behavioral symptoms. One of the most persistent and debilitating symptoms following a concussion are post-concussion headaches, which can be local, occurring only in the head, or more generalized, affecting other areas such as the neck and back. Post-concussion headaches can also mimic other types of head pain, such as migraines or tension headaches. In this article, we’ll explore post-concussion headaches, their causes, types, duration, and effective treatment methods.

What is a Concussion?

A concussion is a type of traumatic brain injury (TBI) caused by a bump, blow, or jolt to the head that can change the way your brain normally works. Even mild concussions can have significant, and sometimes lasting effects, including cognitive impairment, balance issues, and headaches. The impact disrupts brain function temporarily, leading to a cascade of symptoms that can persist long after the initial injury.

Concussions can happen from any type of direct trauma to the head, such as sports injuries, car accidents, falls, etc. The symptoms may not be immediately apparent and can develop over hours or days following the injury, which makes concussions sometimes tricky to diagnose. Common symptoms include headaches, confusion, dizziness, nausea, and sensitivity to light and sound.

Dizziness is a common symptom of post-concussion headaches

Why Do Post-Concussion Headaches Occur?

Post-concussion headaches can happen due to a variety of factors. Studies show that trauma to the head can cause structural changes in the brain, leading to altered blood flow, chemical imbalances, and inflammation. These changes, particularly inflammation, can lead to headaches in the hours or days following the injury. Additionally, the stress and anxiety associated with the recovery process can further exacerbate headache symptoms.

That said, the exact mechanisms behind post-concussion headaches are complex and multifaceted. The brain’s response to injury involves a series of biochemical changes, including the release of neurotransmitters and inflammatory substances. These changes can also lead to increased sensitivity in the brain’s pain pathways, resulting in headaches.

How Long Do Post-Concussion Headaches Last?

The duration of post-concussion headaches varies widely among individuals, with personal factors, such as your age, the nature of the injury, and your overall health status influencing how fast you might recover from a concussion. For some, headaches resolve within a few weeks, while others may experience them for months or even years.

Research suggests that most individuals with mild concussions recover fully within three months, but up to 33% may experience prolonged symptoms, including headaches. Chronic post-concussion headaches can significantly impact quality of life, affecting daily activities, work, and social interactions. This is why early, and effective management is crucial in mitigating long-term effects and improving outcomes.

Types of Post-Concussion Headaches

Post-concussion headaches are not one-size-fits-all. Concussion headaches can mimic different types of headaches like migraines or tension headaches. The pain may be localized to the head, neck, or shoulders. Some people experience migraine-like symptoms such as light and sound sensitivity, nausea, fatigue, and dizziness with their post-concussion headaches. Others may have more of a dull, tension-type headache pain.

The headaches typically begin within 7 days after the head injury and can last for weeks or even months in some cases, becoming chronic post-concussion headaches. Monitoring symptoms and seeking treatment is important if headaches persist beyond the expected recovery period.

Post concussion headache can manifest in several different forms, each with unique characteristics and treatment approaches. Types of post-concussion headaches include:

Migraine Headaches
Migraine headaches are common post-concussion and are characterized by intense, throbbing pain, often on one side of the head. They can be accompanied by nausea, vomiting, and sensitivity to light and sound. In people with a concussion, migraines are typically triggered by changes in brain chemistry and blood flow.

Migraines can be particularly debilitating, often requiring folks to retreat to a dark, quiet room until the pain subsides. If you struggle with migraines, identifying and avoiding triggers, such as certain foods, stress, and sleep disturbances, can help manage their frequency and severity. In the case of a concussion, medications specifically designed to treat migraines may be prescribed.

Tension Headaches
Tension headaches are a constant, dull ache, often described as a tight band around the head. They are usually less severe than migraines but can be equally debilitating due to their persistent nature. When it comes to concussions, these headaches are thought to be related to muscle tension and stress following the injury.

Tension headaches often respond well to relaxation techniques, such as deep breathing exercises, meditation, and progressive muscle relaxation. Physical therapy and massage following a concussion can also help alleviate muscle tension in the neck and shoulders, which can contribute to tension headaches. Over-the-counter pain relievers, such as ibuprofen or acetaminophen, may provide relief as well.

Local Headaches
Local headaches are specific to the area of the head that sustained the injury. They can vary in intensity and duration, often presenting as sharp or throbbing pain at the site of the impact, such as the side, back, or top of the head. These headaches may be a direct result of damage to the scalp, skull, or underlying tissues.

Treatment for local headaches often involves addressing the underlying injury. For example, ice packs and anti-inflammatory medications can reduce swelling and pain at the injury site. In some cases, more advanced interventions, such as nerve blocks or injections, may be necessary to manage chronic pain.

How to Treat a Post-Concussion Headache

Treating post-concussion headaches may vary depending on your symptoms, health status, and the severity of the headache and concussion.

Rest and Recovery: The most important part of concussion treatment and recovery is rest. Immediately following a concussion and in the days after, it’s critical to allow the brain time to heal by avoiding physical and cognitive strain. This includes limiting screen time, avoiding strenuous activities, and getting plenty of sleep.

Medication: Your doctor may prescribe over-the-counter pain relievers like acetaminophen or prescription medications based on the severity of your symptoms. It’s important to avoid taking medications that can increase the risk of bleeding or worsen symptoms. In some cases, your doctor may prescribe medications specifically designed for migraines or chronic pain.

Hydration and Nutrition: Staying hydrated and maintaining a healthy diet can help manage headache symptoms. Dehydration and poor nutrition can exacerbate headache symptoms, so it’s important to drink plenty of water and eat a diet rich in fruits, vegetables, and lean proteins.

Physical Therapy: Some people require physical therapy to heal after a concussion. Particularly, therapies that focus on neck and spine health can alleviate tension headaches. Plus, vestibular therapy may also be recommended to address balance issues related to the concussion. Physical therapists can teach patients exercises to strengthen the neck and shoulder muscles and improve posture, which can help reduce headache frequency and severity.

Cognitive Behavioral Therapy (CBT): For people whose headaches are exacerbated by stress and anxiety following a concussion, CBT can provide strategies to manage these triggers. CBT helps individuals develop coping mechanisms and cognitive strategies to reduce stress and manage pain more effectively.

Avoiding Triggers: Identifying and avoiding headache triggers, such as certain foods, bright lights, and loud noises, can reduce the frequency and severity of headaches after a concussion. If you suffer from chronic migraine or headaches, keeping a headache diary can help identify patterns and triggers, allowing you to make lifestyle adjustments to minimize headaches.

Alternative Therapies: Some people find relief from post-concussion headaches through alternative therapies, such as acupuncture, biofeedback, and chiropractic care. These therapies can provide additional options for managing pain and promoting overall well-being.

MigreLief: Many concussion specialists and sports medicine clinics have recommended the nutritional support of MigreLief for their concussion patients. MigreLief is a dietary supplement containing two forms of magnesium, high dose riboflavin and Puracol, feverfew, and formulated to maintain healthy cerebrovascular function, healthy mitochondrial energy (powerhouses of brain cells) and healthy nerve transmission in the brain.

In Closing
Post-concussion headaches can be a debilitating and challenging symptom of traumatic brain injury. That’s why understanding the different types of headaches and their underlying causes is so important for effective management and recovery.

With the right combination of rest, medical attention, and lifestyle adjustments, individuals who’ve suffered from a concussion can find relief and return to their normal activities. Remember to always consult with a healthcare professional for personalized advice and treatment plans tailored to your specific needs. Post-concussion recovery can be a long journey, but with the right support and strategies, it’s possible to overcome the challenges and regain a healthy, pain-free life.

The Overlooked Importance of Breathing

Breathing is quite literally the essence of life. Every few seconds, our bodies perform this vital function automatically without any conscious effort on our part. We inhale oxygen and exhale carbon dioxide in a continuous cycle that sustains our very existence. Yet despite being so fundamental to our survival, breathing is something most of us rarely think about and often take for granted.

With each breath, oxygen enters our lungs and diffuses into the bloodstream to be circulated throughout the body and utilized by our cells. At the same time, metabolic waste in the form of carbon dioxide travels back to the lungs to be expelled.

As we age, the effortless act of breathing can become compromised, leading to respiratory complications and breathing difficulties. This inability to breathe freely and maintain optimal blood oxygen levels can trigger a cascade of adverse effects. From heightened anxiety and emotional turmoil to diminished energy reserves and a weakened immune system, the consequences of impaired breathing can be far-reaching and detrimental to overall well-being.

It is crucial to recognize the profound impact of breathing on our health and take proactive measures to preserve and enhance this fundamental bodily function.

Why Deep Breathing Helps

You may be wondering why “just” breathing can be so powerful. Slow breathing activates the parasympathetic nervous system, also called the “rest and digest” system. Its job is to conserve energy to be used for bodily processes such as digestion and urination. Deep breathing also activates the vagus nerve, which controls the parasympathetic nervous system, controlling things like mood, digestion, and heart rate. It will also send more oxygen to your brain and other organs.

What is Diaphragmatic Breathing?

Diaphragmatic breathing, also known as belly breathing or abdominal breathing, is a technique that engages the diaphragm, the primary muscle used for breathing. It involves inhaling deeply through the nose, allowing the belly to expand, and exhaling slowly through pursed lips. This type of breathing has several benefits backed by research studies:

A woman practicing breathing

Diaphragmatic breathing can help reduce stress and anxiety by lowering levels of the stress hormone cortisol and activating the parasympathetic nervous system, which promotes relaxation.^{1, 2} A review found that diaphragmatic breathing may decrease stress as measured by physiological biomarkers and self-reported psychological tools.²

For individuals with chronic obstructive pulmonary disease (COPD), diaphragmatic breathing can improve breathing efficiency, increase oxygen saturation levels, and make physical activities less strenuous.^{1, 4} One study showed improvements in respiratory rate and salivary cortisol levels after a diaphragmatic breathing interventio.²

In asthma patients, diaphragmatic breathing may help alleviate symptoms like shortness of breath and improve quality of life when used as an add-on therapy.^{4, 5} A review of three trials found moderate evidence of short and long-term improvements in quality-of-life scores after practicing diaphragmatic breathing exercises.⁵

Other potential benefits include lowering blood pressure, improving core muscle stability, and enhancing tolerance for exercise.^{1, 3} A study demonstrated improvements in systolic and diastolic blood pressure following a diaphragmatic breathing intervention.²

While diaphragmatic breathing is not a standalone treatment for conditions like anxiety, COPD, or asthma, the evidence suggests it can be a useful complementary technique to manage symptoms and reduce stress when combined with standard medical treatments.

Here are the key steps to practice diaphragmatic breathing:

1. Get into a comfortable position, either lying down or sitting upright. Relax your shoulders.

2. Place one hand on your upper chest and the other on your abdomen, just below your rib cage.

3. Inhale slowly and deeply through your nose, allowing your belly to expand outward against your hand. Your chest should remain relatively still.

4. Exhale slowly through pursed lips, feeling your belly gently contract inward.

5. Focus on keeping your breathing slow, controlled, and using your diaphragm to draw air into your belly rather than your chest rising.

6. Aim for 4-5 consecutive deep belly breaths. Take breaks as needed if you feel shortness of breath initially.

7. With practice, you can increase the duration up to 5-10 minutes per session, 3-4 times per day.

8. You can try variations like rib-stretch breathing by placing your hands on your lower ribs to feel them expanding outward on the inhale.

The key is using your diaphragm to fill your lungs from the bottom up, keeping your chest still. Go slowly and don’t force it. With regular practice, diaphragmatic breathing will become more natural.

Takeaway

Being mindful about breathing will help you reap its benefits. The next time you inhale and exhale without thinking, take a moment to appreciate this incredible, automatic function. Breathing may be something we all do every day without realizing it, but it’s also what allows us to live each day. It’s the fundamental life force that should never be taken for granted.

References:

https://www.healthline.com/health/diaphragmatic-breathing
https://pubmed.ncbi.nlm.nih.gov/31436595/
https://www.va.gov/WHOLEHEALTHLIBRARY/tools/diaphragmatic-breathing.asp
https://www.physio-pedia.com/Diaphragmatic_Breathing_Exercises
https://www.medicalnewstoday.com/articles/diaphragmatic-breathing

10 Things People Without Migraine Don’t Get About Migraine

Ever wonder why your friend with migraine always cancels at the last minute? Or why your coworker with migraine misses so much work? Migraine is an invisible illness – so migraines are hard to explain to someone who has never experienced them.

Not to mention that there are many misconceptions about migraine floating around. Some see people with migraine as oversensitive or flaky, assuming migraines are simply an excuse to skip work or cancel plans. But that couldn’t be farther from the truth.

In this article, we’ll shed some light on some of the most common misconceptions people have about migraine. Hopefully, understanding these can help you better support any migraine sufferers in your life.

Without further ado, here are ten things migraineurs wish people knew about migraine:

1 – It’s not just a bad headache

Migraine is much more than a “bad headache.” It’s a complex neurological disorder/disease that’s debilitating for many. In fact, migraine is one of the most common causes of disability worldwide.1

While throbbing, one-sided head pain is the most classic symptom of migraine, it’s not the only one. Migraine can cause a wide range of symptoms that affect the entire body. More on this later.

2 – It’s super common

Migraine is much more common than you think, affecting roughly one out of seven people. According to the American Migraine Foundation, over one billion people live with migraine worldwide, including 39 million Americans.2,3

This makes migraine the third most prevalent disease worldwide.4 What makes this even more alarming is that 50% of people with migraine are undiagnosed. Meaning, that the actual number of migraine cases could be much higher.

3 – Head pain isn’t the only symptom

Yes, severe head pain is what migraine is best known for. But that’s just scratching the surface. Migraine can cause a host of other intense symptoms too, including:

Fatigue
Neck pain
Nausea
Vomiting
Sensitivity to light and sound
Vertigo
Food cravings
Constipation
Diarrhea
Dizziness
Mood swings
Slurred speech
Trouble concentrating
Changes in vision
Frequent yawning
Loss of appetite
Confusion

Migraine symptoms vary from person to person, and even from attack to attack. This can make it difficult to understand what someone with migraine experiences – even if you have migraine yourself! In fact, some migraine attacks can occur with head pain.

4 – Migraines happen in phases

Migraine attacks happen in four stages: prodrome, aura, headache, and postdrome. But not everyone with migraine experiences each stage with each attack.

About 65% of people with migraine experience the first stage, prodrome. During this stage, migraineurs get hints a migraine is on its way. This usually happens a day or two before the headache hits. Yawning, mood changes, food cravings, neck stiffness, and trouble concentrating are just a few signs of prodrome.

Aura

After prodrome comes aura, which is marked by neurological symptoms. For some, this may come in the form of visual disturbances like flashing lights, zigzags, or blind spots.5 Others may experience tingling or numbness on one side of the face or have trouble speaking.5

Next comes the headache, which can start hours or minutes after aura passes. This involves throbbing pain, usually on one side of the head.

Once the headache passes, the postdrome stage follows. This phase is often called the “migraine hangover” because its symptoms are like what you’d feel after having one too many drinks. Extreme fatigue, body aches, and nausea are common in this phase.

So as you can see, the headache is just one piece of the puzzle.

Learn more: Migraine Phases Explained | Outsmart Your Migraines

5 – Migraine attacks can last for days

How long a migraine lasts varies from person to person and from attack to attack. Some migraine episodes are over in a few hours. Others persist for days and go through all four stages. Here’s what that could look like…

When prodrome occurs, it lasts between 24-48 hours, while aura is usually over within an hour.6 The headache phase typically lasts somewhere between 4 to 72 hours. Postdrome, aka the “migraine hangover,” lasts anywhere between a few hours to two days.7 Add it all up from start to finish, and a migraine attack can stretch for several days or even a week.

So, if you’ve ever felt skeptical when a co-worker with migraine missed work for a few days, know they’re not faking it. Try to give them some grace. Trust us, they’d much rather be at work than sleeping in a dark room waiting for the attack to pass.

6 – Smells and Foods can trigger attacks

People with migraine can come off as picky eaters. But it’s not because they’re following some fad diet. It’s because some of the most common migraine triggers are foods.

Potential trigger foods include:

Alcohol
Chocolate
Canned, cured, or processed meats
Dairy products
Artificial sweeteners like aspartame
Soy foods
Eggs
Food additives like monosodium glutamate (MSG)
Nuts, beans, and other foods containing tyramine
Wheat

Scents can be triggering

Potential smell triggers include:

Perfume
Gas
Paint
Cigarette smoke
Cleaning products like bleach
Nail polish
Asphalt

As you can see, the list is long. So if you eat out with someone who has migraine, and they seem high maintenance, they’re not. They’re just trying to prevent a future attack.

7 – Hormones can trigger migraine

Menstruation isn’t particularly fun for any woman. But it’s especially tough for women with migraine. That’s because migraine is affected by hormonal changes – which explains why 85% of people with chronic migraine are women.8

Between 60-70% of women with migraine get attacks during their periods. This is due to the sudden drop in estrogen that menstruation brings.9 On the flip side, migraines tend to die down throughout pregnancy when hormone levels steadily rise.

8 – Migraine isn’t one-size-fits-all

Migraine affects everyone differently. Some people have chronic migraine, meaning they get 15 or more headache days per month. Others have episodic migraine and experience fewer headache days.

On top of that, each person’s migraine symptoms are unique. Some people with migraine get severe nausea and vomiting, while others don’t. About 25-30% of migraineurs experience aura: visual and sensory disturbances that signal a migraine is coming.10

To make matters even more complicated, there are also several types of migraine. For example, about 40% of migraineurs have vestibular migraine, which includes vestibular symptoms like vertigo and dizziness. Then there’s hemiplegic migraine, a form of migraine that can cause one-sided paralysis and resemble a stroke.

As you can see, no two cases of migraine look the same. If you and your next-door neighbor both had migraine, your symptoms could look quite different!

9 – Living with migraine can be lonely

People with migraine often feel misunderstood, even by their own families. At times, they’re told “it’s all in your head” – when their intense symptoms say otherwise.

Not to mention that migraineurs often have to cancel plans when an attack strikes and miss all the fun. Some pass on events altogether, feeling they’re too risky. They’d love to go to that concert but know those bright lights and loud noises are a recipe for a migraine.

And when a migraine does hit, hiding in a dark, quiet room can make for a sad, lonely time. Just as you can’t understand what someone with fibromyalgia or ADHD experiences unless you have it yourself, the same is true for migraine.

Connecting with a migraine support community can help those with migraine feel less alone. And having supportive loved ones can also help migraineurs feel seen and heard.

Migraine can be lonely

10 – Pain meds often don’t work

Many assume people with migraine can just pop a pain pill to end an attack. But it’s not that simple. Not all migraine medications work for everyone. Even if they did, taking too many pain medications can actually trigger headaches and migraine.11 These are known as medication overuse headaches or “rebound headaches.”

For this reason, many migraineurs choose to focus on prevention. This could involve lifestyle habits like exercise, stress management, and getting enough sleep. Avoiding trigger foods, eating a healthy diet, and getting the right nutritional support unique to migraine are also important tools for migraine prevention.

Remember, migraine is a complex disease. So managing it takes a multi-pronged approach.

Wrapping it up

Migraine is a condition that’s difficult to grasp unless you’ve experienced it yourself. But the better you understand migraine, the more you’ll be able to empathize with any migraine sufferers in your life.

If you know someone with migraine and aren’t sure how to best support them, just ask. Even a simple check-in can make a world of difference in the midst of an attack.

Sources

Honoring the Resilience: Migraine in the Military Service

The Invisible Battle

If you suffer from migraine headaches, you understand how debilitating and incapacitating they can be. Now, imagine enduring the rigorous training that soldiers undergo while experiencing a migraine. Picture being in life-threatening situations, required to perform and make split-second decisions, all while grappling with the intense pain and potential visual and cognitive disturbances (aura) that accompany some migraines.

The prevalence of migraine among active military personnel is significantly higher than in the general population. Approximately 12% of the U.S. population and 20% of service members suffer migraine.

The Department of Veterans Affairs has reported that veterans are more likely to experience migraine and headaches than non-veterans. About 36% of U.S. veterans who served a one-year deployment to Iraq were diagnosed with migraine or showed signs of migraine, according to the Department of Veterans Affairs.

Triggers in the Line of Duty

Military personnel experience many of the same migraine triggers as civilians, but some factors are more prevalent due to the unique demands of military service. Common migraine triggers for military members include:

Environmental factors like exposure to bright lights, loud noises, extreme temperatures, and chemical irritants, which are common in combat zones and training environments.
Stress is a major trigger, affecting 67% of military personnel with migraines. The high-stress nature of military operations, deployments, and training can precipitate migraine attacks.

Fatigue and sleep disruptions are frequent triggers, affecting 57% of military migraineurs. Irregular sleep patterns and lack of rest are common issues during deployments and operations.
Consumption-related triggers like skipping meals, dehydration, alcohol, and caffeine withdrawal affect 60% of military personnel with migraines. Disrupted eating and drinking patterns are common during deployments.

Head trauma and mild traumatic brain injuries sustained during combat or training can also trigger migraines and post-traumatic headaches in military personnel.
While the types of triggers are similar for military and civilian populations, the unique stressors and environmental exposures of military life make service members more susceptible to these migraine precipitants.

A Call to Action: Supporting Our Troops

Emphasizing the need for improved migraine education, screening, and access to treatment for military personnel, and calling for support from the broader community to ensure the well-being of our service members.

Improved migraine education, screening, and access to treatment for military personnel are imperative to ensuring the well-being and readiness of our service members. Migraines, often debilitating, can significantly impair the physical and mental performance of those who serve, affecting not only their health but also their ability to carry out their duties effectively.

Despite the high prevalence of migraines among military personnel, many remain undiagnosed or inadequately treated due to a lack of awareness and accessible care. Therefore, it is crucial for the broader community to support initiatives aimed at enhancing migraine education, implementing thorough screening processes, and ensuring comprehensive treatment options are readily available.

By prioritizing the health of our service members, we honor their dedication and sacrifice, ultimately strengthening the resilience and operational capacity of our armed forces.

LINK – MigreLief Military Discount

The Clockwork Migraine: When Head Pain Strikes Like Clockwork

If you’re one of those people who experience migraines at the same time every day, you’re not alone – and there’s a scientific reason behind this maddening pattern. It’s all about your body’s internal clock, also known as the circadian rhythm.

The Circadian Connection

Our bodies are hardwired with an internal timekeeping system that regulates various physiological processes, including sleep-wake cycles, hormone release, and even pain perception. This biological clock is controlled by a tiny region in the brain called the hypothalamus, which acts as the body’s circadian pacemaker.

For some migraine sufferers, their headaches seem to be intimately linked to this internal clock. Studies have shown that migraine attacks often follow a monophasic 24-hour cycle, with a peak in the early morning or late-night hours. This suggests that migraines are influenced by the body’s circadian rhythms.

A 2023 meta-analysis found that migraine and cluster headaches are highly circadian at multiple levels, reinforcing the importance of the hypothalamus (the body’s master circadian clock). However, cluster headaches and migraine followed different patterns. Cluster headaches were found to be more likely in the spring and fall, with attacks generally occurring between late night and early morning. Migraine, on the other hand, showed a consistent low ebb with few attacks late at night and a broad peak ranging from late morning to early evening.

The Genetic Connection

Interestingly, some of the genes associated with an increased risk of migraines are also involved in regulating circadian rhythms. This genetic connection may contribute to the timing of migraine attacks for certain individuals.

Hormonal Influences

Hormones like melatonin and cortisol, which play a crucial role in driving circadian rhythms, have also been implicated in migraine pathophysiology. Lower levels of melatonin, the sleep-promoting hormone, are often seen during migraine attacks.

Breaking the Cycle

If you’re experiencing migraines at the same time every day, it’s essential to maintain a consistent sleep schedule and practice good sleep hygiene. This can help align your body’s internal clock and potentially prevent these predictable daily migraine patterns.

Do your migraines strike at the same time each day?

Here are some tips to help break the cycle:

Stick to a Regular Sleep Schedule: Try to go to bed and wake up at the same time every day, even on weekends. Consistency is key for regulating your circadian rhythms.
Consider melatonin supplementation. Some studies suggest melatonin, a hormone that regulates the sleep-wake cycle, may help prevent migraines when taken as a supplement, especially for those with circadian misalignment.
Create a Sleep-Friendly Environment: Keep your bedroom cool, dark, and quiet. Use blackout curtains or an eye mask to block out light, and consider using earplugs or a white noise machine to minimize disturbances.
Establish a Relaxing Bedtime Routine: Engage in calming activities like taking a warm bath, reading a book, or practicing gentle stretches or meditation before bed. This can help signal to your body that it’s time to wind down.
Limit Screen Time Before Bed: The blue light emitted by electronic devices can disrupt your body’s natural sleep-wake cycle. Avoid using smartphones, tablets, or computers for at least an hour before bedtime.
Stay Active During the Day: Regular exercise can help promote better sleep and regulate your circadian rhythms. However, avoid intense workouts close to bedtime, as they can be stimulating.
Consider Melatonin Supplements: If you’re struggling with sleep issues, melatonin supplements may help reset your body’s internal clock. Consult with your healthcare provider before taking any supplements.
By addressing your sleep habits and promoting circadian alignment, you may be able to break the cycle of daily migraine attacks and find relief from this debilitating condition.
Consider foundational nutritional support with proven benefits for migraine sufferers, such as magnesium, high-dose riboflavin, and the herb feverfew.

In summary, the cyclical nature of migraines occurring at the same time each day for certain individuals is likely due to an intrinsic connection between migraine mechanisms and the body’s circadian timing system regulated by the hypothalamus and associated genes/hormones. Maintaining good sleep hygiene and circadian alignment may help prevent these predictable daily migraine patterns.

Remember, migraines are complex and can have multiple triggers and pathophysiology (underlying biological mechanisms and processes that lead to the development and manifestation of migraine attacks). If you’re experiencing frequent or severe migraines, it’s essential to consult with a healthcare professional for proper diagnosis and treatment.

RELATED ARTICLE – HOW TO RESET YOUR CIRCADIAN RHYTHM

Overhydration: 6 Signs You Might Be Drinking Too Much Water

We’re constantly being reminded that we should drink enough water. But what is enough water? And when does enough actually become too much?

What Happens When You Drink Too Much Water?

Drinking water does more than quench your thirst. Water is essential to keep your body functioning properly and feeling healthy. In fact, water is much more vital to the body than food; without it, your body’s temperature wouldn’t be able to stay regulated, your joints may not work properly, your blood pressure may dangerously increase or decrease, and your brain may swell.

Some research even suggests that most people can only survive for three to five days without water. However, just as insufficient hydration can bring about a wealth of adverse health effects, overhydration—drinking more water than your body needs—can also lead to health issues. Here are five signs that you might be drinking too much water and its potential consequences.

6 Signs You’re Drinking Too Much Water

Frequent Urination
While it’s normal to urinate several times a day, excessively frequent urination could be a sign of overhydration. If you find yourself constantly rushing to the bathroom, even when you haven’t consumed large amounts of fluids, it may indicate that your body is expelling excess water.

Colorless Urine
Contrary to popular belief, clear urine isn’t always a sign of good hydration. While it’s important for urine to be pale yellow, indicating adequate hydration, urine that is consistently colorless may suggest that you’re drinking more water than your body needs. Aim for a light yellow color to ensure proper hydration without overdoing it.

Swelling or Edema
Overhydration can lead to swelling or edema, particularly in the hands, feet, ankles, and legs. When you drink excessive amounts of water, your body may struggle to eliminate the excess fluid, resulting in swelling and discomfort. Pay attention to any unexplained swelling and consult a healthcare professional if you experience persistent edema or have any health concerns.

Headaches and Nausea
Drinking too much water can disrupt the balance of electrolytes in your body, including sodium levels. When sodium levels become too diluted, a condition known as hyponatremia can occur, leading to symptoms that may include headaches, nausea, and confusion. If you frequently experience headaches, migraine, or nausea without an obvious cause, consider evaluating your water intake.

Fatigue and Weakness
While hydration is essential for maintaining energy levels, overhydration can have the opposite effect. Consuming excessive amounts of water can dilute electrolytes in your bloodstream, affecting muscle function and overall energy levels. If you find yourself feeling unusually fatigued or weak despite sleeping well during the night, excessive water intake may be a contributing factor.

Muscle Weakness or Shaking
When sodium levels become too diluted from drinking too much water, it can impair the ability of your muscles to contract effectively, leading to weakness or shaking sensations. If you notice persistent weakness or shaking in your muscles, especially after consuming large amounts of water, it may be a sign of electrolyte imbalance caused by overhydration. Consult a healthcare professional to evaluate your condition and determine the appropriate steps to restore electrolyte balance and alleviate any unpleasant symptoms.

Consequences of Drinking Too Much Water

Overhydration is a topic that’s often overlooked when discussing hydration. However, it can have severe implications for your health. Drinking too much water can lead to a condition called hyponatremia, which is characterized by an imbalance of sodium levels in the bloodstream. This can disrupt the body’s normal functions and potentially result in symptoms such as confusion, seizures, coma, and even death in extreme cases.

Despite its potential dangers, hyponatremia is often mistaken for other conditions or attributed to factors unrelated to hydration. Symptoms such as confusion, headaches, nausea, and fatigue may be dismissed or attributed to things like stress, fatigue, or lack of sleep. This is why it’s so important to be mindful of your water intake, particularly during intense exercise, to maintain a balance.

Athletes, in particular, are at risk of developing hyponatremia since they may consume large volumes of water during endurance events without adequately replacing the electrolytes they lose through sweat. In fact, research has shown that hyponatremia is more prevalent among marathon runners and other endurance athletes than previously believed. However, older adults and folks with certain medical conditions or those taking medications that affect fluid balance may also be at an increased risk of developing this condition.

Overhydration can also worsen existing health problems such as heart failure or kidney problems, by putting additional strain on these organs. It can also lead to electrolyte imbalances, disrupting the delicate equilibrium required for proper muscle and nerve function. Plus, it may interfere with the body’s natural thirst signals, making it difficult to gauge when you’ve had enough to drink.

Moreover, overhydration can have psychological implications, with some individuals developing a compulsive urge to drink excessive amounts of water known as psychogenic polydipsia. This can lead to even more health complications if left untreated.

The Takeaway

Staying hydrated is crucial for your overall health, but it’s just as important to be aware of the signs of overhydration. Remember: hydration needs may vary from person to person due to factors such as age, activity level, climate, and overall health. If you experience symptoms of overhydration such as frequent urination, colorless urine, swelling, headaches, or fatigue, don’t hesitate to seek medical advice. Your healthcare provider can assess your hydration status and provide guidance on how to maintain a healthy fluid balance.

Moderation is key when it comes to hydration. Always be mindful of your body’s needs and practice healthy drinking habits to support optimal health without risking overhydration-related complications.

Stress vs. Anxiety: How to Tell the Difference

With the exception of a few lucky ones, most of us have moments of stress or anxiety on a pretty regular basis. Stress and anxiety are both common – so common that the terms are often used interchangeably. And they also share a few overlapping symptoms. But despite their similarities, there are actually quite a few differences between experiencing stress and experiencing anxiety. Understanding what makes each of them unique can help you find more effective ways of coping with these emotions and feeling better in the future.

What are stress and anxiety?

Stress and anxiety are part of the natural fight or flight response, and both trigger more or less the same sequence of events within the body: when your brain detects a threat, it floods your body with all sorts of hormones and chemicals, like cortisol and adrenaline, which are meant to get you ready to respond to the situation.

Generally speaking, a rush of adrenaline (sometimes known as epinephrine) increases your heartbeat and breathing rate, contracts blood vessels in order to redirect blood to your muscles, and triggers perspiration (sweating). Cortisol, on the other hand, raises the amount of glucose in your bloodstream and restrains functions of systems that the body doesn’t consider essential during life-threatening situations, like digestion and reproduction. In ideal conditions, these hormones should return to normal levels after the threat passes.

The big difference between stress and anxiety lies in the circumstances that trigger each. In order for the cycle of stress to begin – i.e., for the body to release these hormones and chemicals – there must be a stressor. A stressor is defined as an external event or situation that causes stress. Family issues, physical health problems, and the dreaded “We need to talk” text are all examples of stressors. However, when it comes to anxiety, there is no one specific threat, or stressor, prompting the body’s response.

Anxiety, unlike stress, is rooted in worry, which is what happens when the mind dwells on uncertainty, negative thoughts, and what-ifs. To make matters worse, we usually have little to no control over these things. For example, you may feel stressed about a specific work project, but you feel anxious about what your boss will think about your performance.

A moderate degree of stress and anxiety is not necessarily a bad thing. In fact, they often serve as motivating forces that can help us complete intimidating or challenging tasks. But when either (or both) of these states become chronic, they can start to interfere with your life and take a toll on your physical and mental health.

Are you experiencing stress or anxiety?

Symptoms of stress and anxiety

Stress and anxiety can affect your mind, body, and social interactions in overlapping ways.

Symptoms of stress can include:

Irritability or anger
Restlessness
Increased heart rate
Headaches and migraine
Muscle tension
Digestive issues
Increased sweating
Feelings of overwhelm or nervousness
Trouble sleeping

Symptoms of anxiety can include:

Feeling restless or on-edge
Negative thoughts or beliefs that are difficult to control, including panic, fear, and overwhelm
Irritability or anger
Trouble falling or staying asleep
Fatigue
Headaches and migraine
Trouble concentrating
Clammy hands
Unexplained aches
Rapid breathing

How to tell the difference between stress and anxiety

Since stress and anxiety share nearly identical symptoms, telling them apart boils down to identifying the underlying issue triggering these feelings. If you aren’t sure whether you’re experiencing stress or anxiety, take a step back and consider what’s going on in your life right now. Is there a specific event, like an illness or a family situation, that may be triggering your symptoms? Are you worried about the state of the world at large? Maybe you’re feeling the punch of raising prices and wondering if you’ll be able to pay the bills in the near future.

If you find yourself worrying excessively about things that are beyond your control, you may be dealing with anxiety. Keep in mind, though, that anxiety is not always irrational; there are many valid reasons why one might become overwhelmed by worry and rumination. Instead of focusing on whether your feelings are or are not reasonable, a better approach is to take steps to regulate your symptoms to avoid negative consequences in the future.

Coping with stress and anxiety

Stress and anxiety are usually the results of external or perceived situations that activate the body’s fight or flight response, so in order to cope with them, you must first identify what’s triggering them. Grounding techniques, like journaling and meditation, can help you relax and distract yourself from anxious thoughts. Taking a walk, calling a friend, and limiting common stimulants like caffeine, sugar, and alcohol can also help break the anxiety loop. Some people also benefit from taking effective combination supplements that help reduce symptoms of stress, like those containing ashwagandha, magnesium, huperzine-A, pantathonic acid, bacopa monnieri, vitamin B-6, vitamin C and sage extract.

A great combination supplement for reducing stress and occasional anxiety is Calm and Clever
which is formulated with ingredients known to reduce the physical and psychological impacts of stress, balance levels of the stress hormone cortisol and promote healthy cognitive function, memory and recall.

Keep in mind that if you have extreme anxiety that lasts for more than six months or significantly interferes with your daily life, it’s best to talk with a doctor or mental health professional. This is because chronic stress and anxiety can be a symptom of generalized anxiety disorder, a mental health condition characterized by excessive worry and distress about everyday issues. If that’s the case for you, a mental health provider can help you find personalized strategies to manage your situation.

The bottom line

Stress and anxiety are normal biological responses that, in small doses, can serve as great motivators in our lives. But chronic or uncontrolled stress and anxiety can cause serious physical and mental health problems. The good news is that there are things you can do in your day-to-day life, like getting better sleep, moving your body, taking key nutritional supplements and connecting with other people, to help manage your symptoms. And there’s also professional support available for those times when extra help is needed.