Migraines: Causes And Natural Support Strategies For Lasting Relief
Imagine this: You're in the middle of a productive day when a wave of nausea washes over you. A throbbing pain starts deep in your head, intensifying with every beat of your heart. Light feels like daggers, and even the quietest sound is unbearable. This isn't just a headache; it's a full-blown migraine attack, and it's stealing your day.
Millions of people worldwide experience this debilitating reality. Migraines are so much more than just a bad headache; they're a neurological condition that can significantly impact your quality of life. While conventional medicine often focuses on managing the pain after it strikes, there's another approach.
As a functional medicine doctor, I dig deeper. I go beyond the surface-level symptoms to identify the underlying triggers that cause your migraines in the first place.
In this blog, I’ll explore the root causes of migraines and equip you with powerful natural support strategies. We're talking lasting relief, not just temporary fixes.
Ready to reclaim control and conquer your migraines? Let's dive in!
What are migraines?
According to the World Health Organization (WHO), over 1 billion people worldwide are affected by migraines. (2) In the United States alone, a staggering 18% of women, 6% of men, and even 10% of children are plagued with migraines.
But migraines are far more than just a bad headache! They’re a complex neurological condition characterized by recurrent episodes of moderate to severe headache pain. (1)
While the throbbing or pulsating pain, usually on the side of the head, is a hallmark symptom of migraines, it’s just the tip of the iceberg. Here’s a closer look at the other unpleasant symptoms of a migraine attack:
A wave of nausea or vomiting
Sensitivity to light, sound, and smells
Intolerance to exercise or physical activity
Visual disturbances (auras), including flashing lights, blind spots, or zig-zag patterns
Migraines vs. Headaches
Headaches are a very common occurrence, affecting most people at some point in their lives. However, migraines are a distinct condition with several key differences from a typical headache: (3)
Severity: Migraines are characterized by moderate to severe head pain, often described as throbbing or pulsating. This pain can be debilitating and significantly interfere with daily activities. Headaches, on the other hand, can range from mild to moderate and rarely disrupt daily life to the same extent.
Location: Migraine pain typically affects one side of the head, although it can sometimes affect both sides. Headaches can manifest in various locations, including the entire head, temples, forehead, or even the back of the neck.
Accompanying Symptoms: Migraines often come with a "migraine attack," which includes a constellation of other unpleasant symptoms besides head pain. Headaches typically don't involve these additional symptoms.
Duration: Migraine attacks can last for a significant amount of time, ranging from 4 to 72 hours. Headaches tend to be shorter-lived, usually lasting for a few hours or less.
Understanding the Triggers: What Causes Migraines?
Migraines aren't random bolts from the blue. They're a complex puzzle with multiple pieces. While the exact cause of any individual's migraine may vary, there are several common culprits that can trigger these debilitating attacks. Understanding your personal triggers is a crucial step in managing migraines and preventing them from taking control of your life.
In this section, I’ll review some of the most well-recognized triggers, giving you valuable insights into what might be tipping your body over the edge of a migraine episode.
Let's explore what might be causing your migraines:
Gut Imbalances: A dysfunctional gut microbiome, often characterized by leaky gut syndrome, can play a significant role in migraines. (4) When the gut lining is compromised, undigested food particles and toxins enter the bloodstream, triggering inflammation and immune system reactions that can contribute to migraines.
Food Sensitivities: Hidden food sensitivities, particularly to gluten, dairy, and certain food additives, can be a major migraine trigger. (5) When you consume these foods, your body mounts an immune response, releasing inflammatory chemicals that can contribute to migraine headaches.
Nutritional Deficiencies: Deficiencies in essential vitamins and minerals, such as magnesium, vitamin B6, CoQ10, and riboflavin, can contribute to migraines. (6, 7, 8) These nutrients play a crucial role in neurotransmitter function and energy production, and deficiencies can disrupt these processes, leading to migraines.
Hypothyroidism: Migraines and hypothyroidism are linked. Migraine sufferers have a 41% increased risk of developing hypothyroidism. (9) On the other hand, migraine sufferers who manage their thyroid show an improvement in severity and frequency. (10)
Hormonal Fluctuations: Migraines are more prevalent in women, and hormonal fluctuations during menstruation, pregnancy, and perimenopause can be significant triggers. (11) Fluctuations in estrogen levels are thought to play a key role.
Stress: Chronic stress can be a major trigger for migraines. The body's "fight-or-flight" response releases stress hormones like cortisol, which can constrict blood vessels and contribute to migraine pain. (12)
Environmental Toxins: Exposure to environmental toxins, of which many act as endocrine disrupting chemicals (EDCs), such as those found in personal care products, air fresheners, cleaning products, and pesticides, can trigger migraines in some people. (13)
The key takeaway here is that migraine triggers can be highly individual. By understanding your unique susceptibility and implementing targeted strategies, you can take back control and reclaim your well-being.
Natural Support Strategies for Migraine Relief
While migraines can be disruptive and debilitating, the good news is there are effective natural strategies you can employ to manage and even prevent them.
Here's a roadmap to explore:
Dietary Modifications
Start by eliminating processed foods, which contain several potential chemical triggers.
Processed foods are laden with seed oils (highly pro-inflammatory), food additives and preservatives (known endocrine disrupting chemicals), and added sugars (which can lead to inflammation, metabolic dysfunction, and non-alcoholic fatty liver disease).
While not everyone will react the same, other common food triggers for migraines are:
Processed meats
Aged cheese
Alcohol, especially wine and beer
Chocolate
Artificial sweeteners
MSG
Citrus fruits
Dried fruit
Caffeine
Gluten-containing grains
Food sensitivities can be hidden culprits in migraines. Consider an elimination diet to pinpoint your triggers. Focus on a whole-foods, organic, anti-inflammatory, diet rich in fruits, vegetables, healthy fats like olive oil and nuts, and lean proteins like fish and chicken. (14)
This dietary shift can reduce inflammation and chemical triggers throughout your body, potentially increasing migraine frequency and intensity.
Gut Healing
A healthy gut microbiome plays a crucial role in overall well-being, and emerging research suggests a connection to migraines. (15)
There are two ways to support your gut health:
Dietary choices: Include fermented foods like yogurt, kimchi, and kombucha in your diet. These foods are teaming with beneficial bacteria contributing to a balanced gut microbiome. Additionally, focus on gut-healing foods like bone broth, rich in collagen, and glutamine-rich foods like leafy greens and grass-fed beef, which can help maintain a healthy gut lining.
Supplementation: Consider a high-quality probiotic supplement to introduce additional beneficial bacteria strains to your gut.
Nutrient Replenishment
Nutritional deficiencies, particularly magnesium, vitamin B6, CoQ10, and riboflavin, may contribute to migraines.
Dietary changes to include magnesium-rich foods like dark leafy greens, avocados, nuts, and B6-rich foods like fish, poultry, and chickpeas can be a good first step. However, targeted supplementation may also be necessary.
Melatonin has shown promising results for migraine sufferers. A recent study showed that 3mg of melatonin reduced the frequency and severity of migraines in a two-month period. (16)
Stress Management Techniques
Chronic stress is a well-established trigger for migraines.
Learning to manage stress is crucial for migraine prevention. (17)
Techniques like yoga, meditation, deep breathing exercises, or spending time in nature can be powerful tools. Find activities that help you relax and de-stress, incorporating them into your daily routine.
Acupuncture
This traditional Chinese medicine practice involves inserting thin needles into specific points on the body.
Studies suggest acupuncture can be a valuable tool for migraine relief. (18)
Science has demonstrated that acupuncture works by modulating the nervous system and reducing inflammation, offering both preventive and acute relief benefits.
Herbal Support
Alongside dietary changes and other natural strategies, herbal therapies offer a promising approach to migraine management.
Plants and herbs contain various active constituents that can influence processes involved in migraine development.
While research is ongoing, some herbal options show promise as either alternatives or complementary treatments to conventional medications.
A systematic review analyzing 19 randomized controlled trials on herbal interventions for migraines revealed some interesting findings: (19)
Feverfew: The evidence for feverfew's efficacy is mixed. While some studies show benefits in reducing migraine frequency, others do not. It's important to note that feverfew may interact with certain medications, so consulting your doctor before using it is essential.
Butterbur: There is positive, albeit limited, evidence for butterbur's effectiveness in migraine prevention. Studies suggest it may help reduce migraine frequency.
Emerging Options: Preliminary findings suggest other herbs like curcumin, citron, and coriander may be helpful for migraine prevention, while menthol and chamomile might offer relief during acute migraine episodes. However, more research is needed to confirm these benefits.
Hormone Balancing
Hormone imbalances can play a major role in migraine sufferers.
Since hormone balancing is complex and involves deeper investigation, this endeavor involves working with a functional medicine practitioner who can help you understand the underlying causes, run various functional medicine labs, and develop a personalized treatment strategy to rebalance your hormones.
Take Control of Your Migraines
Migraines can be debilitating, but they don't have to rule your life. Understanding your unique triggers and implementing personalized strategies can significantly reduce their frequency and intensity.
Remember, you're not alone in this journey. If you're seeking additional guidance and support in creating a personalized plan to manage your migraines, request a free 15-minute consultation with me, Dr. Martina Sturm. I'm dedicated to helping you navigate your path to optimal health.
During our consultation, we'll discuss your specific challenges, assess your needs, and explore potential solutions to empower you to take control of your migraines and reclaim your well-being.
Together, let's create a plan that works for you!
Resources
1. “FACTS ABOUT MIGRAINE.” American Migraine Foundation, https://americanmigrainefoundation.org/wp-content/uploads/2019/03/Facts-About-Migraine-AMF.pdf. Accessed 4 June 2024.
2. “Migraine and other headache disorders.” World Health Organization (WHO), 6 March 2024, https://www.who.int/news-room/fact-sheets/detail/headache-disorders. Accessed 4 June 2024.
3. Robinson, Jennifer. “Headaches - Types, Causes, Symptoms, Diagnosis, Treatment.” WebMD, 14 September 2022, https://www.webmd.com/migraines-headaches/migraines-headaches-basics#1. Accessed 4 June 2024.
4. Nagy, Gábor. “All Roads Lead to the Gut: The Importance of the Microbiota and Diet in Migraine.” NCBI, 13 September 2023, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10536453/. Accessed 4 June 2024.
5. “Migraine and Diet.” American Migraine Foundation, https://americanmigrainefoundation.org/resource-library/migraine-and-diet/. Accessed 4 June 2024.
6. -GeunSeo, Jong. “Vitamin D Deficiency and Its Correlates in Migraine Patients.” NCBI, 25 February 2020, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7061508/. Accessed 4 June 2024.
7. “Effect of Vitamin B2 supplementation on migraine prophylaxis: a systematic review and meta-analysis.” PubMed, 29 March 2021, https://pubmed.ncbi.nlm.nih.gov/33779525/. Accessed 4 June 2024.
8. “Coenzyme Q10 deficiency and response to supplementation in pediatric and adolescent migraine.” PubMed, https://pubmed.ncbi.nlm.nih.gov/17355497/. Accessed 4 June 2024.
9. “Headache Disorders May Be a Risk Factor for the Development of New Onset Hypothyroidism.” NCBI, 27 September 2016, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8805018/. Accessed 12 June 2024.
10. Walker, Julia. “Migraines and Hypothyroidism.” Paloma Health, 17 February 2022, https://www.palomahealth.com/learn/migraines-hypothyroidism. Accessed 12 June 2024.
11. “Migraine in women: the role of hormones and their impact on vascular diseases.” NCBI, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3311830/. Accessed 4 June 2024.
12. Kesserwani, Hassan. “Migraine Triggers: An Overview of the Pharmacology, Biochemistry, Atmospherics, and Their Effects on Neural Networks.” NCBI, 1 April 2021, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8088284/. Accessed 4 June 2024.
13. “Migraine and the environment.” PubMed, https://pubmed.ncbi.nlm.nih.gov/19545255/. Accessed 4 June 2024.
14. Jahromi, Razeghi, et al. “Association of diet and headache - The Journal of Headache and Pain.” The Journal of Headache and Pain, 14 November 2019, https://thejournalofheadacheandpain.biomedcentral.com/articles/10.1186/s10194-019-1057-1. Accessed 4 June 2024.
15. Arzani, Mahsa, et al. “Gut-brain Axis and migraine headache: a comprehensive review - The Journal of Headache and Pain.” The Journal of Headache and Pain, 13 February 2020, https://thejournalofheadacheandpain.biomedcentral.com/articles/10.1186/s10194-020-1078-9. Accessed 4 June 2024.
16. 5: Mehramiri A, Shalilahmadi D, Mohamadianinejad SE, Kouti L, Hosseinpour Y. The Effect of Melatonin on Reducing the Frequency and Severity of Migraine Attacks: A Double-Blind, Randomized Clinical Trial. Iran J Med Sci. 2024;49:313-21. doi: 10.30476/ijms.2023.97782.2965. https://pubmed.ncbi.nlm.nih.gov/38751874/
17. “Is there a causal relationship between stress and migraine? Current evidence and implications for management.” NCBI, 20 December 2021, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8685490/. Accessed 4 June 2024.
18. “Acupuncture and Its Role in the Treatment of Migraine Headaches.” NCBI, 1 October 2020, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7606388/. Accessed 4 June 2024.
19. Lopresti, A. L., Smith, S. J., & Drummond, P. D. (2020). Herbal treatments for migraine: A systematic review of randomized-controlled studies. Phytotherapy research: PTR, 34(10), 2493–2517. https://doi.org/10.1002/ptr.6701. Accessed 4 June 2024.