5 Diets for Migraine Management

If you suffer from migraines, you know their onsets aren’t always so mysterious. A bad night’s sleep, high-stress levels, and even certain foods might trigger a migraine. For that reason, it’s safe to say that migraine attacks are affected by multiple factors and are not just dependent on genetics. The environment, lifestyle, and diet can also trigger migraines.

Good nutrition seems to be the answer to most things health. According to the Global Burden of Disease, suboptimal diets are linked to more fatalities from noncommunicable illnesses than any other risk factor, such as smoking. So, as you would expect, trading an inadequate diet for an optimal one is the way to go. An effective way to decrease the burden of certain diseases is by consuming more of the good dietary components our current diets lack. Among the most under-consumed nutrition components is fiber. In fact, 95% of American adults and kids do not consume the advised amount of fiber. New research has found that increased consumption of fiber-rich meals may help protect against severe headaches or migraine.

Other dietary factors may also be involved with migraines. There are several nutritional triggers out there. Certain foods, such as chocolate, cheese, milk, or alcoholic beverages, are commonly reported triggers for migraine attacks. However, there is a severe misunderstanding revolving around the connection between food and migraines. Firstly, we eat many food ingredients at once, making it challenging to identify dietary triggers without the help of professionals. Secondly, one food component may affect your migraine one day while not the next. But generally speaking, most studies indicate that avoiding migraine-inducing foods, ingredients, and minerals while ingesting migraine-beneficial ones is advantageous. Some diets are even believed to reduce migraine through a variety of mechanisms.

In this article, we will look at the relationship between diet and migraine. We will also discuss beneficial diets and dietary components.

Relationship Between Diet & Migraine

Let’s be honest; migraines love to be disruptive. You’re just enjoying life when all of a sudden, a migraine starts creeping in. Before you know it, you’re in bed waiting for it to be over. The good news is migraines don’t have to be the ones controlling us; we can—to a certain extent—tame them. Multiple factors bring on migraine attacks, some of which we can’t control, like the weather, while others we can, like our diet.

Due to the limited efficacy of currently available drug and non-drug therapies, the prevention and management of migraines have proven difficult. Researchers have been looking for more efficient management methods, and a growing body of research indicates that migraine occurrence and relief are highly correlated with our nutrition. Among lifestyle factors, nutrition and diet play a significant role in migraine, so adjusting one’s diet may be helpful in both avoiding and treating migraines. Compared to drug treatments, dietary therapies are also less expensive and have fewer side effects. Carbohydrates, proteins, fats, minerals, and vitamins are the primary components of a diet. It is unclear, however, if some dietary variables cause headache episodes to occur, and there is still debate over the effectiveness of nutritional treatments for migraines.

Certain foods have been identified as possible triggers for migraine. Such foods may include aged cheese, smoked fish, chocolate, alcoholic beverages, yeast extract, milk, cured meats, and artificial sweeteners. These dietary products should be recognized and removed. However, not every migraine sufferer who consumes these foods will experience a migraine episode. Finding your unique dietary triggers can be challenging. Keeping a food diary alongside your headache log can help you remember what you consumed before migraine episodes.

Being provided with tailored nutritional advice based on your health and comorbidities may be helpful in lowering headache incidence or even delaying an episode. As we will discuss the various mechanisms in which food has a role in migraines and what diets are best later in the article, dietary fiber is a food component worth mentioning.

Fiber Intake & Migraine

With all the types of diets swarming the media, it’s easy to just go with the flow and follow one that can limit your intake of specific nutritional components. It’s possible that by abandoning certain foods, you’ll be depriving your body of many important nutritional components, like dietary fibers.

Dietary fibers are carbohydrates that the body cannot digest or absorb. Instead, they are fermented by the intestinal microbiota found in our large intestine. Foods high in fiber include fruits, veggies, beans, whole grains, and tubers. The American Heart Association advises eating a range of foods high in fiber. The recommended total dietary fiber intake should be between 25 to 30 grams daily.

High Fiber Diet for Migraines

The health benefits of fiber consumption are well established. For example, consuming adequate amounts of fiber helps improve intestinal health, regulate the intestinal microbiome, reduce blood glucose concentrations, lower serum cholesterol, and increase the feeling of satiety. In addition, due to their functions in the body, dietary fiber is linked to reducing chronic diseases such as type 2 diabetes.

A recent study explored the association between dietary fiber intake and migraines. It was found that increasing your consumption of foods high in fiber could protect you from migraines or severe headaches. The frequency of severe headaches or migraine dropped by 11% for every 10-gram increase of dietary fiber consumed a day. However, no such inverse relationship was observed among Mexican Americans, other ethnicities, or those with a BMI of 25 to 30 kg/m2.

However, the mechanisms by which dietary fiber acts on migraines remain unclear. A concept that has been in the spotlight in recent years is the gut-brain axis. Some experts believe that the relationship between the gut and the brain may contribute to neuro-related issues and that modulating the gut bacteria may help prevent and treat these issues. The process of the gut-brain axis’ impact on migraine has not been fully understood; however, it has been hypothesized that greater intestinal permeability may cause pro-inflammatory chemicals to enter the trigeminal vascular system and cause migraine to develop. Some evidence suggests that gradually increasing dietary fiber consumption may help migraine sufferers by regulating the gut-brain axis, gut bacteria, and short-chain fatty acids. Dietary fiber may also decrease inflammation and alleviate migraine symptoms.

Best Diets For Migraine Sufferers

Knowing that food plays a role in migraines, dietary interventions have been studied to help in managing episodes. Diet is a modifiable aspect, and so the effects of various types of diets have been researched, examining their relationship with migraines. It is said that the dietary interventions, which we will dive into later, affect migraines characteristics through various mechanisms as they may play a role in neuronal excitability, brain mitochondrial function, serotoninergic dysfunction, platelet aggregation, neuroinflammation, hypothalamic function, and the presence and amount of certain factors that have an effect on the pathogenesis of migraine (like nitric oxide, adiponectin, calcitonin gene-related peptide, and leptin). Nutritional supplements like MigreLief also work via several of these mechanisms of action, making them highly efficient in nutritionally supporting migraine sufferers. Neurologists and headache experts have been recommending MigreLief, the daily supplement for migraine patients, for over 25 years.

Migraine-specific diets have been created due to the identification of numerous dietary migraine triggers. Elimination diets, ketogenic diets, and comprehensive diets are just a few of the diets that have been suggested as being beneficial for migraine, mostly in helping to avoid them. Even though there is inconsistency in the literature, currently available data show a possible promise in dietary treatments for some migraine patients.

The idea of specific diets for migraine has been developed alongside elimination diets. According to a recent study, potentially beneficial diets for migraines include ketogenic, modified Atkins, low-fat, high omega-3/low omega-6, and high-folate. However, keep in mind that numerous factors impact the efficiency of the diet one chooses, such as sex, age, and heredity. Concomitant conditions or even particular migraine types must be considered in the reasoning. To get the best results, a combination of proven-effective diets or nutritional therapies may be useful. It’s recommended to always consult your doctor or a health care professional regarding your case.

Here are some of the most recommended diets for migraines:

Ketogenic Diet

We’ve all heard of the ketogenic, or keto, diet. It’s everywhere, from the labels on our food packages to the posts we see on social media. It has been widely adopted for weight loss over the past few years, with about 5% of individuals adhering to it in 2021. However, the keto diet is not new at all. The ketogenic diet was first used as an epileptic therapy in the 1920s to imitate the metabolism of fasting. In more recent years, this diet has had growing attention for its potential benefits in other neurological disorders.

A ketogenic diet is primarily a low carbohydrate, high fat, and moderate protein diet. Macronutrients are divided into 55%-60% fat, 30%-35% protein, and 5%-10% carbohydrates. The ketogenic diet’s goal is to allow our bodies to use a different kind of fuel source. Generally, carbohydrates supply the body with most of the fuel it needs. However, with the keto diet, carbohydrate consumption is restricted, so our body starts burning fat for fuel instead. In other words, instead of relying on glucose (sugar) that is obtained from carbs for fuel, the body starts depending on ketone bodies, a form of fuel that the liver creates from stored fat. These ketone bodies are widely responsible for why the keto diet can benefit migraine sufferers.

Ketogenic diets cause an increase of ketones in our bodies, which have been found to help prevent migraine. Ketone bodies affect oxidative stress, mitochondrial activity, inflammation, brain excitability, and the gut microbiota. A 2013 study examined the difference between ketogenic and low-calorie (1200-1500 kcal/day) diets in 108 migraineurs. The ketogenic diet outperformed the low-calorie diet with a 90% responder rate, whereas the low-calorie diet was not beneficial. In another study involving 96 migraine sufferers, migraine remission following ketosis was also found. A substantial improvement in headache-related characteristics, such as the frequency of episodes, was seen.

Keto diet for migraines

Modified Atkins Diet

Like the keto diet, the modified Atkins diet has also been commonly used in treating intractable epilepsy. However, this diet is a more relaxed version of the ketogenic diet. The modified Atkins diet is initiated without an induced fasting state or restriction of protein, fat, calories, or fluids and so can be applied on out-patients more easily.

Similarly to anticonvulsant drugs and the ketogenic diet, the modified Atkins diet’s positive effects on migraine, neurodegenerative diseases, brain tumors, autism, and amyotrophic lateral sclerosis have been studied for their use as a therapeutic strategy. In addition, both the keto and modified Atkins diets are believed to play a part in neuroprotection, mitochondrial function, and ATP generation improvement.

Low-Fat Diet

A low-fat diet is on the other end of the spectrum from the keto and the modified Atkins diet. However, it still made its way onto the list of diets good for migraines! This shows that individual factors play a major role, and no one diet fits all. A couple of studies have examined the effects of low-fat diets on migraines.

A 1999 research trial involving 54 migraine patients examined the role of a low-fat diet on migraine. After 12 weeks of restricting their fat intake to less than 20 grams per day, a reduction in migraine frequency, intensity, and the need for medication was observed in the patients. Another study found that the intervention group that was allocated a low-fat vegan diet, followed by an elimination diet and a reintroduction diet, had a drop in migraine frequency, intensity, and use of medication compared to the placebo group. Another cross-over study also found similar results, as a low-fat diet showed to have significantly reduced the frequency and intensity of headaches.

High Omega-3 + Low Omega-6 Diet

The amount and type of fat consumed have an impact on inflammatory reactions. The proper balance between omega 6 and omega 3 fatty acids helps to reduce inflammatory reactions, improve platelet function, and regulate vascular tone. Through our western diets, we often consume too much omega 6 while consuming too little omega 3 fatty acids. A ratio of omega-6 to omega-3 that is too high is linked to elevated inflammation in the body, raising the risk of certain diseases. A diet that reduces omega-6 fatty acid consumption while increasing omega-3 fatty acid may be greatly beneficial, specifically for migraineurs.

To unveil how different types of fat had differing headache-related influences, a randomized study was conducted, evaluating the impact of omega-3 and omega-6 intake. Fifty-five individuals with chronic migraine went on either a reduced omega-6 fatty acid diet or an increased intake of omega-3 fatty acids with reduced omega-6. Individuals on a high omega-3 paired with a low omega-6 diet improved their headache symptoms more than headache patients on a low omega-6 diet after 12 weeks.

High Folic Acid Diet

Researchers from the Queensland University of Technology (QUT) in Australia found that a diet higher in folate, a vitamin B found in various green leafy veggies such as spinach and kale, may decrease migraine incidence. Past research has shown that taking folic acid, vitamin B6, and B12 supplements reduces migraine symptoms, but the new research looked more at dietary folate’s impact. Folic acid is a man-made type of folate that is commonly found in supplements. The QUT study found that women who consumed more folate and folic acid had fewer migraine episodes than those who consumed less.

10 Migraine Facts & Statistics that Everyone Needs to Know

Migraine is the second leading cause of disability in the United States and the third most prevalent illness in the world. For those of us who experience these debilitating symptoms, we are well aware of the toll they can take on our social life, productivity, and overall well-being. But despite being so common, migraines are also incredibly misunderstood.

Whether you are a recurrent migraine sufferer, or know someone who is, we’ve put together a list of some of the most eye-opening facts and statistics to help you get a clearer picture of this condition and put to rest some of the most common misconceptions surrounding this disabling disorder.

Migraine Facts & Stats

A Debilitating Disease

For folks who’ve never suffered through a blinding migraine, it’s easy to think that it’s “just a bad headache.” But severe head pain is just a symptom of migraine, which is, in fact, a neurological disease with a wide range of symptoms and severity.

As far as health conditions go, migraine is more prevalent than asthma and diabetes combined, affecting over one billion women, men, and children worldwide. Although symptoms vary from person to person, some of the most common ones include:

A throbbing or pounding headache, usually one-sided, of varying intensity. Sometimes the pain may be hard to endure or even unbearable. Children often have pain on both sides of head.
Temporary perceptual disturbances, known as auras, such as flashing lights, trouble speaking, vertigo, brain fog, and more, that precede the actual migraine attack
Nausea and/or vomiting
Mood swings
Frequent yawning
Depression
Fatigue or low energy
Food cravings

Migraine and Women

Three in every four migraine sufferers are women, and more than 25% of women have had at least one migraine. But why? Most factors that trigger these disabling headaches are still unknown, but scientists have found clear links between hormonal fluctuations and the likelihood of developing a migraine.

The main culprit, or so it seems, is estrogen: women’s primary sex hormone. A woman’s menstrual cycle can be divided into two phases: the follicular phase and the luteal phase. Right after ovulation, at the beginning of the luteal phase, estrogen levels drop precipitously, slowly rising up again at the beginning of the following cycle in preparation for ovulation.

This quick drop of estrogen, researchers believe, may be responsible for migraines and so-called menstrual headaches in women of reproductive age. In fact, research suggests that migraines tend to improve, and often even disappear entirely, after menopause when estrogen and other hormone levels stop fluctuating.

The Economic Burden of Migraines

Like all disabling health conditions, migraines pose a significant economic burden for both the sufferer and society at large. The Migraine Research Foundation estimates that more than 90% of people who suffer from migraines are unable to function normally during an attack. That means that every day, tens of thousands of individuals have to miss work or school as a direct consequence of migraines. In addition, in households with at least one migraine sufferer, healthcare costs are estimated to be up to 70 percent higher.

According to the Journal of Managed Care, the economic impact of migraines in the United States is estimated to be around $11 billion in direct costs (healthcare services) and $11 billion in indirect costs (short and long-term disability, time off work, loss of productivity).

A Family Affair

Genetics play a huge role in migraines. Research shows that although environmental factors can cause migraine, there are certain genetic variations that can significantly increase a person’s risk of developing this neurological condition. In fact, according to the American Migraine Foundation, having one parent with migraine increases the risk of developing migraine by 50%, and if both parents have migraine the risk increases to 75%.

Babies and Migraine

Many people are surprised to learn that babies and toddlers can get migraines too, although there are some key differences in symptoms, especially in children younger than six years old. Some of the most notable differences include:

Abdominal symptoms – when young children experience migraine, they often do so in the form of abdominal migraine, which is a type of headache-less migraine marked by abdominal pain. The pain associated with abdominal migraine is usually located in the middle of the belly, around the navel. It may feel like soreness or a dull ache of moderate to severe intensity. Some children also experience nausea, vomiting, a pale appearance, and/or sensitivity to light and sound.
Attacks are often less frequent than in adults
Migraine headache episodes tend to be shorter (30 minutes to 48 hours)
Common precursors and symptoms of child migraine; cyclical vomiting, abdominal pain, vertigo, and sensitivity to light
Child migraine is often under-diagnosed by doctors, possibly due to the prominence of non-headache symptoms

Do your kids suffer from migraine?

Overlapping Conditions

For a lot of people, migraine is also associated with other illnesses, especially mental health conditions. Depression is a particularly common overlapping condition; according to the American Migraine Foundation, a person suffering from episodic migraine (headache 14 days or fewer each month), has a 20% chance of developing depression. Someone with chronic migraine (more than 15 headaches per month) has a 30 to 50% chance of depression and an even greater likelihood of having generalized anxiety disorder, panic disorder, or PTSD.

Migraine is also comorbid with a number of pain disorders, including fibromyalgia and arthritis. In addition, severe head pain, which is one of the hallmarks of migraine, is associated with a higher risk of hypertension, high cholesterol, and coronary heart disease. Nearly 35% of chronic migraine sufferers are also diagnosed with hypertension.

ER Visits

Every 10 seconds, someone in the United States goes to the emergency room (ER) with excruciating head pain. Yearly, 1.2 million hospital visits are for migraine attacks. Some people experience an attack once or twice a month, but more than 4 million people experience chronic daily migraines and at least 15 migraines per month. Given the pain and symptoms (such as uncontrolled vomiting) associated with severe migraine headaches, ER doctors often administer medications intravenously and focus on rehydrating the person to avoid more serious issues. Many people who go to the ER with a migraine experience such disabling and painful symptoms that they believe they’re having a stroke.

Endless Triggers

A trigger is something that a person does, or that happens to them, that can result in developing a migraine attack. Experts have identified hundreds of potential migraine triggers, including foods, activities, weather changes, lifestyle habits, and more. These are a few of the most common triggers:

Stress
Too little or too much sleep
Hormonal changes
Alcohol
Caffeine
Dehydration
Foods containing additives, MSG, and/or histamines
Medication overuse
Physical activity
Certain smells
Intense light or sounds
Migraine without headache?

Similar to abdominal migraines, silent migraines, also known as acephalgic migraines, are a type of migraine that doesn’t cause headache pain. Instead, a person experiencing a silent migraine may experience a range of symptoms, including visual disturbances, nausea, vomiting, light and sound sensitivity, and dizziness. These symptoms can be just as debilitating as traditional migraine headaches and can last for hours or even days. Silent migraines are thought to be caused by changes in brain activity and blood flow, and can be triggered by many of the same factors as regular migraines. Ocular and Visual migraines are a type of silent migraine.

Different Types of Migraine

There are many different types of migraines, each with its own unique symptoms and management strategies. The most common type is migraine with aura, which is characterized by sensory disturbances and other symptoms, such as trouble speaking. Migraines without aura, on the other hand, don’t have visual disturbances but do still cause intense head pain along with other symptoms, like nausea, vomiting, and light and sound sensitivity.

Other types include chronic migraine; vestibular migraines, which feature vertigo or balance problems); hemiplegic migraines, which can cause temporary paralysis on one side of the body; menstrual migraines; retinal migraines; and more.

To Wrap Things Up

Migraine is a complex and debilitating neurological condition that affects more than a billion people worldwide. A migraine is not just a bad headache, but a serious health issue that can have significant impacts on a person’s quality of life and economic status. Its overlapping conditions, particularly those related to mental health, further compound the burden of living with this disabling condition. There are many effective options for migraine sufferers but not everything works for everyone.

Hemiplegic Migraine or Stroke? How To Tell the Difference

Although nearly 40 million people in the United States struggle with migraines on a regular basis, only 1% of migraineurs get hemiplegic migraines. About 25% of migraine patients experience aura.¹ But only about 0.01% of the population suffers from hemiplegic migraine.²

What is a hemiplegic migraine?

The word hemiplegic derives from hemiplegia, which means paralysis on one side of the body. During a hemiplegic migraine attack, a person might have the same symptoms as a regular migraine – severe head pain, light sensitivity, nausea, vomiting – but will also experience temporary unilateral weakness or even full-blown paralysis. Hemiplegic migraines are one of the rarest and most severe types of migraine. It is a subtype of “migraine with aura.” Aura are neurological symptoms people with migraine may experience before or during a migraine attack. For many, this manifests as visual disturbances such as flashing lights, zigzag lines, or blind spots.

What causes hemiplegic migraines?

Hemiplegic migraine is thought to be due to genetic mutations in three genes that affect the release of neurotransmitters. These mutations hinder communication between nerve cells. This may lead to symptoms of hemiplegic migraine.

There are two distinct types of hemiplegic migraine:

Familial hemiplegic migraine (FHM) is due to abnormal variations on either the CACNA1A gene, ATP1A2 gene, or SCN1A gene. These genes produce proteins needed for the normal functioning of nerve cells. Children of hemiplegic migraine have a 50% chance of developing it themselves.⁴
Sporadic hemiplegic migraine (SHM) is when someone without a family history develops hemiplegic migraine.

Current theories are that specific mutations or disruptions in these genes may make a person more likely to develop this type of migraine. This is because as many as half of the people who are diagnosed with hemiplegic migraines inherited one of these genes from a parent. However, there’s also evidence that people without these genetic mutations can get them, too.

As with other forms of migraine, hemiplegic migraine attacks can be triggered by:

Stress
Lack of sleep
Dehydration
Weather changes
Skipping meals
Certain ingredients, additives, foods, and drinks
Physical exertion
Female hormones
Smoke and alcohol
Caffeine
Certain medications
Lights and sound

Hemiplegic migraine also has some connections to head trauma. In fact, in one study 24% of patients reported a head injury preceded their first migraine attack.⁵

Symptoms may last anywhere between a few hours or days, or in rare cases weeks! On average, the onset of symptoms begins between ages 12 to 17.² Although in some cases, symptoms may show up much earlier. Symptoms typically fade in intensity with age, especially after age 50.

What are the symptoms of hemiplegic migraines?

Hemiplegic migraines share many symptoms with ‘regular’ migraines and may or may not include:

Intense, throbbing head pain, typically restricted to one side
Sensitivity to light, sound, and/or smell
Nausea and vomiting
Tunnel vision, double vision, seeing flashes of light, or blind spots
Heavy or tingling sensation in the arms and legs (pins and needles feeling)
Slurred speech or difficulty speaking
Dizziness

Additionally, hemiplegic migraines can cause distinctive symptoms ranging from mild to severe, such as:

Numbness on one side of the body
Weakness or paralysis on one side of the body, which can include one half of the face, arm, and/or leg
Loss of coordination
Fever
Confusion and lethargy
Memory loss
Coma

The symptoms of hemiplegic migraines can last anywhere from a few hours to several days (or even weeks, on rare occasions). In many cases, symptoms can get bad enough that the person experiencing them may believe that they are suffering from a stroke.

Since it’s nearly impossible to tell the difference between a hemiplegic migraine and a stroke without a proper examination, it’s important to seek immediate medical attention or call 911 if you are experiencing any of the following symptoms during a migraine attack:

Trouble speaking or understanding what people are saying
Slurred speech
Loss of consciousness
Sudden numbness or muscle weakness
Seeing double in one or both eyes
Fainting or seizure

Occasionally, attacks may cause severe symptoms including:

Confusion
Loss of consciousness
Paralysis on one side of the body

Call 911 if you experience any severe symptoms. Hemiplegic migraine patients are at an increased risk of stroke and symptoms often mimic one another.³ In some rare cases, severe attacks led to cerebral atrophy, permanent brain injury, and even coma.² So getting immediate medical attention is critical.

Migraine vs. Stroke

While symptoms may be similar, during a stroke, blood flow to part of your brain is cut off. The cells in the brain that don’t get enough oxygen begin to die. There can be two causes of stroke. Either a blood vessel is blocked such as with a blood clot, or a blood vessel tears or bursts and causes bleeding in or around the brain. The kind of stroke that tends to be mistaken for a migraine is called a transient ischemic attack, or TIA. It’s also known as a “mini stroke” because blood flow to your brain is cut off only for a short time. Symptoms are less severe than with a regular stroke and may last less than an hour.

Can a hemiplegic migraine lead to a stroke?

Hemiplegic migraines have not been shown to cause strokes. However, it is important to point out that getting any kind of migraine with aura can double your risk of suffering from a stroke or heart attack, according to a large-scale longitudinal study.

How to get diagnosed

Getting diagnosed with hemiplegic migraine can be tricky. Diagnosis is based on symptoms, along with a detailed health history. Since hemiplegic migraine has a strong genetic component, a thorough family history is needed as well. Diagnosis criteria include having episodic, reversible weakness on one side of the body, along with at least one other kind of aura.

CT scans and MRIs are often done to rule out other health conditions. Typically, people with hemiplegic migraine have normal brain imaging. However, a small portion of patients may show atrophy of the cerebellum.⁶

Hemiplegic Migraine Treatment: What Are Your Options?

Living with hemiplegic migraine can be scary. Migraine attacks can strike anytime. And while migraine attacks are never fun, hemiplegic migraine attacks are especially intense.

So let’s dive into some treatment options that may help you manage or even prevent future migraine attacks. Remember – always work with your doctor to find a treatment plan that’s ideal for your own body and lifestyle.

Medications

Your doctor may prescribe over-the-counter meds such as NSAIDS to manage the pain. Anti-nausea medications may be prescribed for related symptoms. Triptans and ergotomines are often prescribed for other forms of migraine. But they’re NOT recommended for hemiplegic migraine, as they can increase the risk of stroke.²

Many medications interact and symptoms of hemiplegic migraine are intense. So preventative treatments using lifestyle and supplements can be invaluable.

Lifestyle Habits

Prevention is the best medicine when it comes to hemiplegic migraine. Practicing healthy lifestyle habits helps limit your triggers, lessening the frequency of attacks. Here are some lifestyle habits that may help prevent future migraine attacks:

Avoid trigger foods such as alcohol, caffeine, chocolate, nitrates, and MSG. Staying away from processed foods is a good place to start.
Exercise regularly but don’t overdo it. Remember, too much physical exertion may trigger an attack. Start with walking, yoga, or stretching, and work your way up from there.
Manage stress with calming activities such as meditation, mindfulness, breathing exercises, or journaling.
Don’t skip meals and always have snacks on hand. Low blood sugar can trigger migraine attacks. Fasting may be trendy, but it’s NOT for everyone!
Get enough sleep, but not too much. If you struggle with sleep, consider a natural sleep aid.

Supplements

Research shows certain vitamins, minerals, and herbs can reduce the number of migraine attacks in patients. Here are the top defenders:

Magnesium is a mineral involved in over 300 enzymatic reactions in your body! Unfortunately, magnesium deficiency is extremely common in people with migraine. Over time, low magnesium can lead to depression, anxiety, and insomnia. Stress also depletes the body of magnesium and living with migraine is certainly stressful! Supplementation can help you replenish your stores.
Riboflavin (aka vitamin B2) plays a key role in helping your mitochondria produce cellular energy. Research has shown that a mitochondrial defect may reduce an individual’s threshold to migraine triggers and lead to migraines. A deficiency of mitrochondrial energy reserves has been observed in many people exhibiting poor cerebrovascular tone.
Feverfew has been recorded as a medicinal remedy for millennia. Its anti-migraine effects are believed to be due to its potent anti-inflammatory properties and its ability to reduce blood platelet aggregation.

Takeaway

A hemiplegic migraine is a rare form of migraine headache that causes temporary weakness or paralysis to one side of the body. Sometimes hemiplegic migraines can resemble a stroke, so if you experience muscle weakness or paralysis, trouble speaking, and vision changes, it’s important to seek immediate medical attention to rule out other conditions.

If you have recurrent migraines, talk to a doctor to ensure you have an action plan for when an attack hits. It may also be a good idea to discuss your diet and lifestyle habits to see if there’s anything you could do to reduce the frequency or severity of migraine episodes in the future. For more information on migraine treatment options, download the Migraine White Paper.

References:

¹ https://www.ncbi.nlm.nih.gov/books/NBK554611/
² https://www.ncbi.nlm.nih.gov/books/NBK513302/
³ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5346116/
⁴ https://www.ncbi.nlm.nih.gov/books/NBK1388/
⁵ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6803542/
⁶ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5944084/
⁷ https://pubmed.ncbi.nlm.nih.gov/22426836/
⁸ https://pubmed.ncbi.nlm.nih.gov/15257686/
⁹ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8105190/

Migraine “Let-Down” Headache: What It Is & How to Prevent

Picture this: You made it through a grueling week at work and sailed through it migraine-free. But when you wake up Saturday morning, WHAM! A migraine hits.

Sound familiar? If it does, then you’ve just had what’s known as a “let-down” migraine.

Whether it happens the day after final exams or the first day of your honeymoon, let-down migraines are a confusing experience. After all, stress is the most common migraine trigger. So why do migraines happen when stress finally dies down?

If you’re curious to find out, read on. In this article, we’ll explore what let-down migraines are, why they happen, and what you can do to prevent them.

What is a Migraine “Let Down” Headache?

Stress is a migraine trigger for roughly 80% of people.¹ However, research suggests that drastic drops in stress can be an even bigger trigger for migraine episodes.

One study published in Neurology found that sudden reductions in stress from one day to the next often trigger migraine attacks.² This phenomenon is known as the “let down” effect.

In the study, migraine episodes increased nearly fivefold in the six hours following a decline in stress.² Meaning, that you are more susceptible to migraines once stress finally lifts.

Since this often happens on the weekends, let-down migraines are often called “weekend migraines.” This can make Friday “happy hour” a not-so-happy occasion.

In the study, stress levels were not significantly linked with the onset of a migraine attack.¹ However, fluctuations in perceived stress were.

What Causes Let-Down Migraine Attacks?

It’s not entirely clear. However, researchers suggest the stress hormone cortisol may be to blame.²

Periods of intense stress trigger your body’s “fight or flight” response. This ramps up cortisol production. While cortisol is often seen as the bad guy, it has anti-inflammatory effects that help numb pain.

When stress dies down, cortisol drops. And as cortisol dips, so do its pain-reducing effects.

Plus, living with migraine is stressful in and of itself. Going about your day worrying when the next attack will hit is enough to stress anyone out. Chronic pain from migraine attacks is a form of physical stress too. Add it all up, and the relief that follows an attack can take cortisol levels on a roller coaster ride, creating a vicious cycle.

Not to mention that in periods of stress, self-care often goes out the window. You may skip meals, skimp on sleep, forget to drink water, or skip workouts. This is bad news, as dehydration, missed meals, lack of sleep, and sedentary lifestyles can all lead to migraines. Meaning, each self-care activity you neglect increases the likelihood of a future attack.

In addition, people often engage in unhealthy behaviors to deal with stress, which can set the stage for migraine. You may drink more alcohol or rely on caffeine and convenience junk foods just to get through the day. This too, can make a migraine episode more likely.

How to Prevent Let-Down Migraines

In our modern world, it’s impossible to avoid stress altogether. That said, you have more power than you think. Prioritizing a healthy lifestyle is key. That way, you can keep your cortisol levels more balanced to prevent huge stress crashes.

Here are a few ways to reduce let-down migraines:

1 – Build awareness

Since extreme fluctuations in stress can trigger let-down migraines, step one is to become more aware of stress. Make an effort to relax during times of stress, not just after them.

According to the study co-author Dawn Buse, PhD, director of behavioral science at Montefiore Headache Center, “It is important for people to be aware of rising stress levels and attempt to relax during periods of stress rather than allowing a major build-up to occur. This could include exercising or attending a yoga class or may be as simple as taking a walk or focusing on one’s breath for a few minutes.”³

If you feel out of touch with your stress levels, journaling is an excellent way to build awareness. When you sense your stress levels rise, that’s your cue to slow down and carve out time to relax.

2 – Maintain healthy lifestyle habits

Keeping a healthy lifestyle, while important for everyone, is essential for people with migraine. That’s because many migraine triggers can be avoided by maintaining healthy habits.

Here are a few healthy habits to help prevent let-down migraines:

Prioritize sleep. Lack of sleep or too much sleep can trigger migraine attacks. So do your best to stick to a consistent sleep schedule. (And for more sleep habits to avoid migraines, click here.)
Stay hydrated. Dehydration is another common migraine trigger. To prevent this, keep a water bottle handy wherever you go. Aim for 2 liters a day (or more if you’re active).
Don’t skip meals. Skipping meals is a migraine trigger for 57% of migraineurs.1 So avoid skipping meals and keep snacks on hand so you never get hungry.
Exercise regularly. Exercise does double duty. It relieves stress and reduces the chance of future migraine attacks.⁴
Manage stress. Yoga, meditation, deep breathing, and spending time in nature can all help melt away stress. Talking to a supportive friend or therapist about your worries can also help prevent a stress build-up.

3 – Cognitive behavioral therapy

Cognitive behavioral therapy (CBT) builds awareness of your thoughts, feelings, and behaviors, and how they’re connected.⁵ This can help you recognize and reframe unhelpful thoughts that lead to stress loops. A therapist may also guide you through relaxation exercises to help you learn to handle stress better.

4 – Nutritional Support (Foundational and Targeted)

Research shows people with migraine are often deficient in certain nutrients like magnesium.⁶ Correcting these deficiencies is shown to be beneficial to migraine sufferers. Other beneficial supplements include vitamin B2 (riboflavin), feverfew, and CoQ10.⁷ Having the right nutritional support can make a big difference when taken consistently.

For more migraine prevention tips, check out this article.

Remember, let-down migraines are due to extreme fluctuations in stress. While you can’t avoid stress altogether, you can do things to prevent stress from building up. The more consistent you are with healthy lifestyle habits, the less likely major stress crashes, and let- down migraines will be.

References:

https://www.ncbi.nlm.nih.gov/books/NBK560787/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4001194/
https://www.montefiore.org/body.cfm?id=1738&action=detail&ref=1128
https://pubmed.ncbi.nlm.nih.gov/32529311/
https://www.ncbi.nlm.nih.gov/books/NBK279297/
https://pubmed.ncbi.nlm.nih.gov/22426836/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8105190/

What is Mal De Debarquement Syndrome (MdDS)?

Imagine stepping off a cruise ship or a long flight. Only this time, you feel like you’re still moving long after your feet hit the ground. This is the reality for people who suffer from mal de débarquement syndrome, or MdDS.

Mal de débarquement syndrome is French for “sickness of disembarkment.” Disembarkment meaning returning to land from a ship or a plane.

When you take a cruise or flight, your body has to adjust to the constant movement. This is often referred to as “getting your sea legs.” But for people with MdDS, their sea legs persist after they arrive onshore.

In this article, we’ll cover what MdDS is, common triggers, and treatment options. We’ll also explore the mysterious link between MdDS and migraine.

What Is MdDS?

Mal de débarquement syndrome is a vestibular disorder. Meaning, it affects your balance and sense of orientation.

When your body has a change in movement – whether from a roller coaster, boat, or airplane – your vestibular system needs time to adjust. You may feel like the ground is still moving for a few minutes, even though you’re standing still.

But with MdDS, that feeling persists for days or weeks. And for some people, MdDS symptoms can last for months or even years.

MdDS Symptoms

The main symptom of MdDS is feeling like you’re rocking, bobbing, or swaying even when you’re not moving and on solid ground.

Other MdDS symptoms may include:

Balance problems
Feeling unsteady
Confusion
Brain fog
Anxiety
Depression

Woman experiences brain fog

Unlike motion sickness, people with MdDS generally don’t have nausea or vomiting.

Often MdDS symptoms improve when moving and worsen when staying still.¹ For this reason, many people with MdDS notice their symptoms ease when driving.

Some people also find their symptoms improve if they return to the motion that triggered them. For example, say someone had MdDS symptoms when they left a cruise ship for a day trip. They may notice their symptoms fade when they return to the ship.

How Common Is It?

Not at all. It’s estimated that MdDS affects roughly 1 in every 150,000 people.2 Middle-aged women are most at risk, making up to 85% of MdDS cases.² In general, women in their 40’s are most affected. People with migraine also face a higher risk. More on this later…

What Triggers MdDS?

Sea travel is the most common trigger for mal de débarquement syndrome. Research suggests that for about 61% of people, MdDS symptoms pop up after taking a cruise.³

However, cruise ships aren’t the only culprit. MdDS can be triggered by other types of passive motion, including:

Riding elevators
Flying in a plane
Long car rides
Train travel
Sleeping on water beds
Wearing virtual reality goggles
Walking on docks

Train rides could trigger MdDS

In some cases, MdDS may be triggered not by passive motion, but by stressful events such as childbirth, surgery, or head trauma.³ And in some cases, MdDS occurs for no apparent reason at all. This is known as spontaneous mal de débarquement syndrome.

MdDS and Migraine Connection

Research suggests there’s a strong link between MdDS and migraine. One study took a close look at 80 MdDS patients. It examined their MdDS triggers, as well as any comorbid disorders.

It found that 23% of people with motion-triggered MdDS had migraine. Plus, 38% of people with spontaneous MdDS had migraine.⁵

Only about 10% of the general population experience migraine.⁶ So clearly, there’s a connection between migraine and MdDS. Yet the reason for this connection isn’t fully understood.

The study also found that in motion-triggered MdDS, migraine symptoms tended to start in tandem with the onset of MdDS.⁵ However, the non-motion group usually experienced migraine before the onset of MdDS.⁵

How Long Does Mal de Débarquement Syndrome Last?

It’s different for everyone. For most people, MdDS symptoms pass within 24 hours. Yet for others, it may take weeks or even months to recover.

When MdDS symptoms persist for more than a month, it’s known as persistent MdDS.⁴ Unsurprisingly, patients with persistent MdDS are typically the ones who seek treatment.

How is MdDS Diagnosed?

Because MdDS is rare, you’re unlikely to be diagnosed by a primary care physician. Often, MdDS diagnosis is done by a neurologist or otolaryngologist (ENT).

Even then, diagnosing MdDS can be tricky. That’s because no test can deliver a surefire MdDS diagnosis.

Instead, doctors typically run a series of tests to rule out related disorders, like vestibular migraine.

Testing may include:¹

Blood tests
Cardiac evaluation
Brain scans like a CT scan or MRI
Vestibular tests like VNG
Hearing tests

MdDS Treatment

MdDS symptoms usually resolve on their own. However, if your symptoms persist, there are a few treatments that may offer relief.

Keep in mind that not all treatments work for everyone. You may have to try a few before you find the right fit.

Here are a few MdDS options your doctor may recommend:

Medications: Anti-anxiety medications and antidepressants help for some people with MdDS.1 Some studies suggest migraine prophylaxis drugs like topiramate may also help.⁷ Motion sickness meds on the other hand typically don’t work with MdDS.¹

Brain stimulation: In this form of therapy, electrodes are placed at specific points on your scalp. Electric signals are then sent to stimulate or suppress different areas of your brain. The goal is to retrain your brain to ease MdDS symptoms.⁸

Vestibular rehabilitation: This type of physical therapy focuses on improving balance. Vestibular rehabilitation for MdDS may include eye movement exercises and balance retraining.

Manage stress: Research shows stress can intensify MdDS symptoms.3 So keeping a healthy lifestyle is important. Regular exercise, getting plenty of rest, and setting aside time for relaxation may offer relief.

MigreLief Nutritional Approach – Maintaining healthy cerebrovascular tone and function (blood vessels in the brain), healthy mitochondrial energy reserves (powerhouses of brain cells), and healthy neurotransmitter function (healthy nerve transmission in the brain), through a foundational and targeted nutritional approach with MigreLief may make a big difference. At MigreLief.com you can try MigreLief under a 90-day, money-back satisfaction guarantee.

Living with Mal de Débarquement Syndrome

Like migraine, mal de débarquement syndrome is a condition that can make life challenging. Most cases of MdDS resolve on their own within a day. But if you’re one of the unfortunate few whose MdDS symptoms persist, it can be overwhelming.

Be sure to get support from loved ones and talk with your healthcare provider. Living with MdDS is difficult. So do what you can to make your physical and mental well-being your top priority.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5764463/
https://www.americanbrainfoundation.org/diseases/mal-de-debarquement-syndrome/
https://link.springer.com/article/10.1007/s00415-017-8725-3
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9249277/
https://www.frontiersin.org/journals/neurology/articles/10.3389/fneur.2018.00261/full
https://jamanetwork.com/journals/jama/fullarticle/2787727
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5823515/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3529198/

Interictal Migraine Phase: The ‘In Between State’

There’s a misconception that symptoms disappear between migraine attacks. But that’s not always the case. Migraine is not just a headache disorder. It’s a complex neurological disease where symptoms occur in phases.

While headaches are the hallmark symptom of migraine, they’re just one piece of the puzzle. Many people with migraine experience symptoms between attacks. This is known as the interictal migraine phase.

In this article, we’ll cover the symptoms of interictal migraine and how they can help you manage future migraine attacks.

What is Interictal Migraine?

Interictal migraine is commonly called the ‘between headache state.’ It’s the phase of a migraine cycle where no headaches occur.

But being headache-free doesn’t always mean being symptom-free. Many experience symptoms before and after a migraine attack.

To quickly recap, here are the four phases of a migraine:

Prodrome (or premonitory) phase: Roughly 60% of people with migraine have symptoms before the headache sets in. This usually happens between two to 48 hours before the pain begins.
Aura: Around 25% of migraineurs experience the aura phase. This causes sensory disturbances such as flickering lights, blind spots, numbness, or tingling. Aura can last anywhere between a few minutes to a couple of hours.
Attack (or headache): This phase is marked by throbbing pain that usually occurs on one side of the head. Migraine attacks can last up to 72 hours and vary from mild to debilitating.
Postdrome phase: Also known as a ‘migraine hangover,’ this is the period after a migraine attack ends.

So in a sense, interictal migraine refers to any non-headache symptoms that pop up outside of a migraine attack. This may occur in the prodrome, aura, or postdrome phases.

Why Do Symptoms Occur Between Migraine Attacks?

It’s tough to say. Some believe it’s because people with migraine have brains that are inherently different.

For example, migraine sufferers tend to be hypersensitive to pain during and between migraine attacks. In fact, 42% of people with migraine experience hypersensitivity between headaches.

Other research shows that people with migraine tend to have elevated levels of calcium gene-related peptide (CGRP) outside of migraine attacks. CGRP is a protein that causes inflammation and is involved in pain transmission.

So if you have chronic migraine, there’s a lot going on under the surface even when you’re headache-free.

Interictal Migraine Symptoms

Many physical and psychological symptoms may occur in the interictal phase between headaches. These include:

Mood changes such as anxiety, depression, and worry
Fatigue
Nausea
Food cravings
Neck pain
Yawning
Sensitivity to lights, sounds, and smells
Visual disturbances such as flashing lights, zigzags, or blind spots

Some may not even realize their symptoms are related to migraine and brush them off. But often these symptoms are a red flag a migraine is on its way.

This can cause many chronic migraine sufferers to feel constantly ‘on edge,’ wondering when the next attack will strike. This anxiety can greatly interfere with well-being between migraine attacks. This is known as interictal burden.

Interictal burden can disrupt work, school, family, and social life. And for some, it leads to avoidance behaviors. Social plans may be canceled or not made at all in anticipation of the next attack. Others may feel like they’re constantly playing catch-up with work and school due to previous attacks.

So, while the interictal phase may be free of headaches – it’s not free of stress. Luckily, interictal symptoms can offer clues to help you prevent and manage future migraine attacks.

Using Interictal Symptoms to Help Manage Migraines

Many migraine experts recommend tracking symptoms to ease interictal anxiety. Keeping track of symptoms such as neck pain, nausea, and fatigue can help you understand your migraine cycle better. But it can also help you pinpoint the triggers that brought on symptoms.

The easiest way to do this is to use a migraine diary (download one here). Note any symptoms that occur, as they may be warning signs a migraine is coming. This can help you plan ahead and know when to try preventative treatments.

Prevention could be as simple as resting, avoiding screens, drinking more water, or practicing deep breathing to ease stress.

Nutritional support may also help. In particular, magnesium, riboflavin, and feverfew are all proven to benefit those with migraine.

Living with migraine isn’t easy. But knowledge is power. Understanding your interictal symptoms can help you manage your migraine better, which may ease future attacks.