Understanding and Managing Migraines: Triggers and Solutions
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Chapter 1: The Journey with Migraines
As I pen this, I'm nestled in bed, sipping tea. The migraine that plagued me yesterday is fading, leaving just a faint headache. Today’s discomfort is bearable; I can still write through it. Unlike yesterday, when all I could manage were brief reads, a nap, and hours of binge-watching shows.
While these activities might sound enjoyable for a rainy Saturday, they were far from pleasurable as I was trapped in a grip of pain...
Migraines are intricate and exasperating. If you were to converse with 20 individuals who suffer from them, you'd hear 20 unique narratives about the pain and its repercussions on their lives.
Moreover, you'd uncover a myriad of triggers. Some individuals find that changes in weather, dehydration, and stress intensify their migraines, while others have sensitivities to certain foods, hormonal fluctuations, or strong odors.
Recognizing your personal triggers is a vital component of your healing journey, though acceptance of these triggers can be a more daunting challenge.
Section 1.1: The Reality of Daily Discomfort
From October 2020 to March 2022, I endured either a migraine or headache every single day. On better days, it felt akin to a tension headache; on worse days—those when getting out of bed seemed impossible—it felt as if someone was tightening screws into my head and neck. My thoughts were clouded, and the fatigue was overwhelming.
Migraines dominated my existence.
They consumed my thoughts (when I was capable of thinking…).
They defined me.
Surprisingly, during my research into migraine triggers, I discovered that food was often a significant factor. Initially intrigued, I soon found myself overwhelmed by the details.
Mental fog is quite the obstacle when attempting to gather information…
However, a revelation occurred: as I began to grasp the concept of food triggers, I felt a wave of anger surge within me.
By anger, I mean truly furious. Incensed. I was filled with rage…
After months of suffering, now I was being told by faceless articles that my diet was to blame? What was the real issue here?!
Photo by Liza Summer on Pexels
Section 1.2: The Frustration of Discovery
I was appalled by the audacity of these articles. Their lists of “foods to avoid” mirrored my usual meals. Even the nutritious options like nuts, lentils, avocados, lemons, and bananas were flagged as potential triggers.
My anger transformed into stubbornness, leading me to dismiss the topic of food triggers for quite some time.
Chapter 2: Taking Control of Your Health
Sometimes, my pace is dictated by pain.
After nearly two years of grappling with migraines and ineffective treatments, I decided to revisit the subject of triggers.
My first resource was a book by Dr. Buchholz from Johns Hopkins. His work, Heal Your Headache: The 1–2–3 Program for Taking Charge of Your Headaches (note: I do not receive any commissions from this book), was the first coherent material I encountered.
Don’t let the title mislead you; it primarily addresses migraines, not just headaches.
Buchholz emphasizes reducing your migraine threshold by controlling your triggers, allowing your body to better cope with unavoidable ones.
For the first time, I felt validated.
Here was an individual who recognized my pain and peculiar symptoms.
Here was someone discussing migraines as a neurological condition, not merely a “bad headache.”
Here was someone addressing triggers in a non-alarming manner.
Yes, food can indeed be a common migraine trigger, but it is also among the few elements I could influence. While we cannot control the weather, hormonal changes, or light, we can manage what we choose to consume.
The anger I once harbored morphed into a sense of empowerment.
This empowerment marked the initial step toward my long healing journey.
The first video, Ask the Expert: Migraine Triggers, offers insights into common migraine triggers and how to manage them effectively.
Section 2.1: Steps Toward Improvement
Empowerment and understanding are merely the starting points for managing chronic migraines. The next step is taking action.
Food was an obvious focus for me. I had already made strides to alleviate stress and increase my hydration levels. Food, however, was the greatest unknown.
When it comes to a migraine elimination diet, full commitment is essential.
I realized that the Heal Your Headache diet revolves around removing food groups with similar chemical characteristics. Compounds such as histamine, tyramine, and hidden MSG emerged as significant offenders.
If I only cut out a few easy options, I would likely see minimal results.
Therefore, I eliminated everything—gradually.
Letting go of coffee was particularly challenging.
And wine.
Yet, I eventually made the transition, which resulted in significant improvements over time.
If you're curious about this elimination diet, below is a list of foods to avoid, compiled by Johns Hopkins and Dr. Buchholz.
Prepare yourself to part ways with some delightful foods temporarily. However, rest assured, you may be able to reintroduce many of them over time.
Photo by Andrea Piacquadio on Pexels
Foods to Avoid:
- Caffeine: This includes all coffee (even decaf), teas, and sodas.
- Chocolate: All forms of chocolate, cocoa powder, and cacao nibs are to be avoided.
- Monosodium Glutamate (MSG): Often found in various snacks and prepared meals, MSG may appear as carrageenan, yeast extract, protein isolate, vegetable/soy/pea protein, or natural flavoring.
- Processed Meat and Fish: This covers canned, aged, cured, fermented, smoked, or marinated meats or fish, including deli meat, jerky, ham, bacon, pepperoni, sausage, and hotdogs.
- Aged Cheese: Most aged cheeses are off-limits. Young cheeses like mozzarella or goat cheese are generally acceptable.
- Certain Dairy Products: Yogurt, sour cream, and buttermilk should be avoided.
- Nuts: All nuts and nut butters are prohibited.
- Alcohol and Vinegar: While all alcohol is restricted, vodka is usually better tolerated. Avoid all vinegars except white.
- Certain Fruits: Steer clear of all citrus fruits (lemons, limes), bananas, avocados, pineapple, figs, raspberries, and plums. Dried fruits like raisins or dates are also not allowed.
- Certain Vegetables: Stay away from lima beans, pea pods, and onions.
- Fresh Yeast-Risen Breads: Fresh bread is acceptable as long as it’s a day old; fresh yeast can trigger migraines, but you’re safe after a day.
- Soy Products: Miso, tofu, tempeh, and soy sauce are prohibited.
This comprehensive list may seem daunting. However, after a few months of reducing your migraine frequency, you can begin to reintroduce foods one at a time.
This process will aid in distinguishing your unique food triggers from those that are commonly recognized.
The second video, Migraine: A Neurological Condition That's Not Just in Your Head, delves into the complexities of migraines and encourages viewers to seek understanding and relief.
Chapter 3: Moving Forward
I wish I could offer a definitive guide to ensure your healing journey is straightforward. However, those of us living with migraines understand that every experience is distinct. What works for me may not suit you, and that’s one of the most exasperating aspects of this condition.
Nevertheless, I encourage you to take a sincere look at the triggers present in your life. Identify what you can control versus what you cannot. From there, take small but consistent steps to mitigate the triggers you can influence.
Start with food, hydration, and stress management.
This will not be a straightforward path. Expect to experience setbacks along the way. Yet, you will make advancements.
After six months of focusing on my food triggers, I’m pleased to share that my headache and migraine days have significantly decreased. When I do experience a migraine, its intensity is far less than what I previously endured.
While it’s not perfect, it is certainly progress.
Be gentle with yourself as you navigate your migraine journey. I’m cheering for you.
If you found this article helpful, let’s connect! Explore my content library and feel free to reach out. And if you haven’t already, I invite you to follow and subscribe to Merideth Cohrs here on Medium to stay updated on my articles about living with migraines, exercise, and healthy living.