I think we can all agree that migraines are seriously horrible. Not only are they debilitating, painful, and can pretty much ruin your whole entire day, but sometimes it feels like they just come on without any warning. All of my fellow migraine sufferers out there can vouch for the feeling of just going about your day when all of a sudden you get that familiar sharp pain behind your eye, or that incessant pounding on both sides of your skull. The pain leaves you feeling like your brain might just literally explode altogether. I also dread the days of waking up in the morning to that groggy feeling accompanied by a dull headache that almost always progresses to a full blown migraine attack as the day goes on. After that it’s almost always game over, at least for me. All that I can handle is a dark room with complete and utter silence as I painfully struggle to force myself to sleep it off. Did you know there’s actually a such thing as a “migraine hangover” the day after a migraine attack? Suffering through the pain of a migraine, and all of the symptoms that can come along with them like nausea, vomiting, and weakness, can really take a toll, and ample rest, recovery, and hydration are almost always needed afterwards. Do you ever wish there was a way to foresee an incoming migraine and stop it in its tracks before it comes on with a full-blown vengeance? Or even just prevent them altogether? The Glow Files is here with the guide to all things migraine prevention.

A couple of years ago I was working with a functional practitioner because of the frequent migraines that I had been dealing with. She was a migraine sufferer herself, who by identifying her triggers over the years, was able to successfully keep them at bay long-term. I have basically dealt with migraines since I was in junior high, and they became progressively worse throughout puberty and into adulthood. In talking to my functional practitioner, I learned about a migraine phase called the “prodrome state.” This is basically the warning signal that a migraine is about to come on, and it can occur hours and even days before the impending problem. When she explained this to me, it made so much sense, because almost any time that I’ve suffered through a migraine, I have noticed certain hallmark symptoms that can happen beforehand. The day before my migraines hit or even just earlier on the day of the migraine attack, I often have brain fog, slurred speech, disruptions in my motor skills that can cause me to drop stuff and have shaky hands, an inability to keep a train of thought, and excessive thirst. My functional practitioner explained to me that the prodrome state is a big warning from your body, so if you can recognize the symptoms during their onset and listen, stopping a migraine in its tracks is entirely possible. But the bad news is, if you don’t start making some changes during the prodrome state, you pretty much pass the point of no return, and all you can do is ride out that incoming migraine.

Finding out about the prodrome state was key for me, because it’s basically like hacking the migraine and cracking the secret code to fending it off. So what can you do once you recognize your symptoms and feel like you’ve reached this phase? The best thing to do is to take a nap and give your body some rest. Turn off the lights (lights can be a huge migraine trigger) and sleep. But let’s be real, it’s not always possible to just drop everything when you’re in the middle of a busy work day and have other responsibilities. The next best thing would be to hydrate, hydrate, hydrate. I’m not talking about just plain water, but something full of minerals and electrolytes to hydrate your body quickly and on a cellular level. Coconut water is ideal because it has the right balance of sodium and potassium, and is full of antioxidants. Lemon water with salt is also good, and since sparkling water is usually higher in minerals, it’s another hydrating option. If you feel up to eating, making sure you are fueling your body properly is also helpful. You want to make sure that you aren’t putting your body into a high cortisol and high stress mode by having low or imbalanced blood sugar, which is another migraine trigger. Take deep belly breaths by breathing in deep through your nose, and taking deep exhales through your mouth. Repeat this cycle several times throughout your day, as deep breathing can help to stimulate your vagus nerve, which can calm your nervous system and take you out of stress mode. Try to avoid looking at a computer or phone screen if you can, as lessening any extra eye strain during the prodrome state can be incredibly helpful. Any loud noises, pounding music, or yelling should be avoided. In the prodrome state, the goal is to keep yourself in the most stress-free, relaxed state possible to answer your body’s warning sign by giving it a break.

     So maybe you’ve passed through the prodrome state and were not able to successfully halt the migraine in its tracks. I have been in this position countless times, and I have found several ways to alleviate the pain and shorten the duration of the migraine as much as possible. Migraine medications and over the counter pain relievers are always an option, but are not without their risks, so I choose to go the more natural route. What I find works the best is matcha. Caffeine is proven to help with migraines, and matcha contains a gentler form of it along with a compound called l-theanine, which is known for its positive relaxation and anti-stress effects. Another option is a Mexican cola. These are much less processed than other sodas, and contain caffeine and pure cane sugar rather than corn syrup. The sugar combined with the bubbles and caffeine can give pretty quick and impressive relief. Ginger tea is another helpful drink due to the potent anti-inflammatory effects of ginger. Deep breathing not only helps during the prodrome state, but it also helps so much during a full-blown migraine attack. From my experience, deep belly breathing with eyes closed during a migraine can really help lessen the pain and pressure, since activating the vagus nerve can also interrupt pain signals. Another thing to do while deep breathing is to squeeze the pressure point that is in between the base of your thumb and index finger, an old acupressure trick that really does make a difference.  

Aside from the prodrome state, true migraine prevention really goes far beyond what you’re doing the day of and the days before a migraine attack. There are many causes of migraines and some can be as simple as stress and lack of sleep, but frequent migraines can sometimes have a deeper reason. My functional practitioner told me that she found that her migraines were caused from a combination of a longtime hormonal imbalance, TMJ, and poor neck posture. She was struggling with excess estrogen, a notable migraine trigger, which is often why migraines are common during our menstrual phases. By balancing her hormones, addressing her stress-induced TMJ, and visiting a chiropractor, she made a huge difference in her own struggles. From working with her, I learned I was also dealing with high-estrogen levels, poor mineral balance, and was not fueling my body properly. I started taking Calcium D-Glucarate to bind to excess estrogens and help my liver excrete toxins more efficiently, focused on hydrating better with mineral rich fluids, and worked on balancing my blood sugar and skipping less meals throughout the day. This all ended up helping so much in keeping my migraines away. Of course each person is different and has different triggers, so identifying your own can sometimes involve a little bit of trial and error. Magnesium is a mineral that has been closely linked to migraines and even menstrual related migraines specifically, and supplementing with it daily can help prevent attacks. Getting adequate sleep on a regular basis and regulating your Circadian rhythm is really important, and reducing your screen time during the night and when you first wake up in the morning. Wearing blue light blocking glasses when spending a lot of time in front of a computer screen, and being mindful of your posture when sitting for long periods during your workday or during your commute can also help prevent migraines. Staying hydrated and eating a nutrient dense and anti-inflammatory diet full of healthy proteins, vitamins, and antioxidants can also be helpful over the long-term. Stress and migraines are really closely linked, so going for daily walks, doing yoga and other stress relieving activities, and getting out in nature and getting fresh air are great preventatives. Identifying your own personal triggers is important as ingredients and additives like MSG (monosodium glutamate), smoke flavorings, dark chocolate, citrus, sulfites, and alcohol can be common, but overlooked migraine triggers.

Migraines are miserable and keeping them away for as long and as often as possible has been my mission over the last couple of years. I don’t know how many parties, events, and important moments I’ve missed out on because I’ve been in a head-pounding pain with severe nausea and a vision aura. Identifying my own migraine triggers and really listening to my body during the prodrome state has been life changing for me as a longtime migraine sufferer. For all of the migraine girlies out there, I hope this guide helps you too.

Xx, 

The Glow Files.