Migraine Elimination Steps

Migraine Elimination Steps

This page provides an overview of the steps I took to reduce my migraines.

Migraine Brains

Migraine brains are sensitive. When I change my supplements I sometimes feel worse before I feel better. I found that I generally stabilise within a few days after most changes, but in some cases it can take a week or even two weeks. Taking away the worst triggers such as sugar, yeast, and alcohol has an almost immediate positive effect for me.

I've also found it's usually best to make changes such as adding new supplements or foods one at a time rather than all at once, so I can understand what helps and what makes things worse. I found eliminating all triggers and taking away bad foods can be done all at once with no issues for me.

I found the concept of the "migraine threshold" useful. In short - it's usually a combination of things that causes a migraine, rather than one thing, unless it's a strong trigger.

Taking Charge of My Own Health

What really made a difference for my migraines was taking control of my own health, rather than just doing what doctors told me to do. It seems like mainstream medicine hasn't caught up with the latest research in migraines that I describe on this website.

Things really started to change when I began doing my own research, reading books, listening to podcasts from a mix of experts with different views, and trying out ideas for myself. That’s when I finally started making progress. I feel like the methods I'm using now address the root cause of the migraines, rather than treating the symptoms.

My Key Steps

Step One - Diet

Here's how I changed my diet:

  • Removed all migraine triggers - many are food and drink which are relatively easy to avoid. Avoiding major triggers may be enough to reduce or eliminate migraines for some people.
  • Removed all processed foods from my diet - I eat whole, natural foods. The migraine brain is sensitive and can't seem to cope with them - see the food page for more details. A processed food is any food that has been created or modified in a factory, or used a processed ingredient. Bread, flour, sugar, cereal, coffee, processed meats, etc. Generally I eat whole foods / natural foods:
    • Food that is processed at all seems likely to cause migraines
    • Try to eat low carbohydrate - anything with sugar or lots of carbs spikes blood glucose which can sometimes cause migraines
    • In short, the best foods seem to be meat, fish, most vegetables including limited amounts of root vegetables, seeds, and limited fresh dairy without sugar.
    • Foods with tyramine and histamine are known triggers.
  • Start Fasting. It promotes metabolic flexibility - the ability for my body to burn either carbohydrates or fat. This makes it easier for my brain the ability to use multiple fuel sources.
  • I've read that a ketogenic, whole food diet can be helpful - see the "Keto for Migraines" book on the resources page. I haven't done this one myself as it's difficult for vegetarians.

Step Two - Sleep

I found that getting enough good quality sleep is key for migraine brains. I make sure I have space for 8h sleep every night, though I often only sleep 7h. I find going to bed at the same time makes getting to sleep much simpler. Melatonin, mentioned below, can help with sleep.

Step Three - Supplements

Supplements can make a huge difference to migraines. Some people find basic supplements of magnesium, B2 and maybe a good multivitamin is sufficient, others will need more a wider variety.

Step Four - Exercise

  • Exercise is important for multiple reasons, including general health and production of mitochondria. Walking was a great start. Walking for 5 minutes is better than not walking at all. I aim for 30 - 60 minutes most days of the week, walking like I'm running late for a meeting, rather than a gentle stroll. It took time to work up to this.
  • Fast walking for 10 mins within 45 minutes of finishing a meal reduces glucose in your bloodstream which can reduce the chance of having a migraine. It definitely helps me. I learned this from the book "Glucose Revolution", link on the resources page.
  • Build muscle (useful book). Building muscle helps in many ways, including creating new mitochondria, which directly contribute to mitigating the issues explained in the energy crisis model of migraines.

Step Five - Medication

I reduced my reliever medication, particularly triptans. I was eventually able to eliminate my prescription preventatives, which was a win because it reduced the side effects of the medication. More details here.