One of the questions I am asked most as a naturopath, who also lives with migraine, is what I do personally to keep my own migraine attacks at bay.
I’ve lived with migraine for 30 years now, and I’m grateful to have been able to manage them to the point where they rarely affect my day-to-day life – something which feels like a miracle as I approach the “danger time” for migraine - approaching menopause.

So here are the things I do personally to prevent migraine attacks. I don’t get it right every day as sometimes my life can be a bit of a hot mess (which happens when you work full time, run a business and have a small child!).
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But honestly, these little adjustments I make to my routine mean that I can spend more time doing all the things I love, and less time struggling with a nasty migraine attack.

Here goes:

• I try to wake up at the same time every day – even on weekends - as a consistent sleep schedule is important for migraine prevention.
• First thing I do when I get up is to stretch my shoulders and neck, perform a few upper back twists and finish with a minute or two of exercises provide by my physio.
• I then head into the kitchen and take an 1/8 teaspoon of good quality Himalayan pink salt under my tongue, and wash down with a really big glass of filtered water (helps with electrolyte balance).
• Next up is a weak (quarter or half strength) black coffee, maybe with a teaspoon of coconut oil or grass-fed ghee if I don’t think I’ll get to eat breakfast for a while.
• Then I exercise. Movement everyday is my non-negotiable for preventing migraine. It is great for keeping the muscles and joints strong and flexible, helps me breathe more deeply and is super for stress relief. Some days exercise might be a 45-minute walk; light strength training (I love the Jillian Michaels app for routines) or yoga (Yoga with Adriene – free on YouTube is my favourite.) Some days finding the time is challenging, but I try to aim for at least 15 minutes of walking or yoga every single day.
• If I’m eating brekkie that day (I often fast until noon) then it will usually be a grain-free small breakfast. I find that eating a simple, clean wholesome, low processed diet key to managing the blood sugar and hormone fluctuations which can trigger a migraine attack. There is also a fair bit of emerging research linking the inflammatory effect of grains, and migraine attacks. So breakfast might be half a cup of homemade coconut chia pudding with a small amount of berries, nuts and seeds; or a small vegie omelette made with 2 organic eggs; or one of my Primal Alternative Low Carb Bagels with cream cheese and smoked salmon. Every now and then I might have a bowl of porridge or bircher muesli – oats or rice every now and then seems to be fine for me.
• Supplements come next. This can vary depending on what is going on for me, but I generally take Vital Greens (a more natural multivitamin) plus B2, CoQ10, magnesium, vitamin E, maybe a stress support formula or a natural anti-inflammatory herbal formula and a good quality fish oil.
• While at work, I will sip ginger tea. (At the moment Rooibos and Ginger tea is my favourite.) Ginger every day is really key I find to keep migraine attacks away due to its anti-inflammatory properties.
• I have an adjustable desk, so for meetings and client appointments I will often stand up so I can keep my spine, shoulders and neck active, loose and happy.
• Lunch I aim to be also grain-free, and also make sure it includes protein. Generally chicken or salmon with salad, perhaps with roasted leftover vegetables or a hearty vegie soup with grain-free protein-rich toast.
• In the afternoon, I might have a green tea with a little fresh ginger and lemon. Snacks include cottage cheese with a little fruit such as berries, pear or rockmelon, or a handful of seeds.
• Between 4 and 5pm can be a danger time for me for a migraine to develop, particular if I’ve had a busy day. If I feel one coming on, I take another 1/8th teaspoon salt on my tongue with a huge glass of filtered water. Then I might take another dose of magnesium, followed by ¼ teaspoon of powdered ginger in hot water. If I can, I’ll rest for 30 minutes. Sometimes a cup of salty bone broth with turmeric helps too.
• I don’t really drink alcohol – maybe just once a month. I aim for a preservative-free organic wine, or gin or vodka. And I generally stop at one drink. Alcoholic drinks can trigger a migraine attack for many who live with migraine.
• Dinner is again low carb– perhaps steak, chicken or fish, with lots of vegetables. I add butter or olive oil, herbs and spices – for example turmeric sprinkled on roasted cauliflower. If I am expecting my period, I might add rice, sweet potato or potato as I crave a little carbs around this time. After dinner, I might have a small piece of dark chocolate (yep – I can eat a little chocolate just fine!) or a grain-free cookie.
• About an hour before bed, I have a strong small cup of chamomile tea. This helps me unwind and fall asleep.
• At night time, I make sure to keep the lights low, and spend at least half an hour of screen-free time before falling asleep. Once again, I maintain a regular sleep schedule and try to be in bed at a certain time every evening. A little lavender and peppermint oil, or maybe a little candle gazing, is nice here.

 
And there you go – those are the things I include daily to keep the migraine attacks away.

I don’t always get it right, some days stress, work, travelling or just being super busy means I have to take shortcuts sometimes (like a takeaway dinner) but I find that if I take care of myself 90% of the time, my body can handle 10% of indulgence.

If you would like a little help to investigate what YOUR migraine prevention routine could look like, then feel free to book in for an appointment. My treatment plans are perfectly designed for people with migraine, and I’d love to help you.

What can I eat?

When I first began to see the real link between what I ate and migraines, I was really confused about what I should eat to help manage migraines. Even though I was a qualified nutritionist!

Some research showed me to just avoid trigger foods. There were also lots of diet recommendations out there for migraine – low carbohydrate, keto, anti-histamine diet, anti-inflammatory diet, plant-based and paleo. What diet was best for migraine? Were sugar-free foods okay? What about carbs?

I was overwhelmed and felt paralysed.

Through my extensive research into the right foods to nourish and heal my body, I learned that food is medicine. I began avoiding processed foods, reducing trigger foods and aiming for proteins and vegetables as the base for most meals.

I found that the best approach was to keep blood sugar levels balanced with low carbohydrate foods and aim to include anti-inflammatory foods such as vegetables, blueberries, ginger and fish.

Amazing things happened. Less migraines, clarity returned and I just felt better. I transformed into a healthier, clearer, and happier me.

You can too. 

Baby steps are the key.

Start small - with breakfast.

I tell all my clients that a low sugar, nutrient-dense smoothie is a good place to start
I don’t mean the smoothies you find at cafes and juice bars – you know – the ones that are more a dessert than nutritious. 

No, the best smoothie is one you make yourself. Done right, smoothies are the quick, delicious and portable way to start your day off on the right note.

If you use the right nutrient dense ingredients, a good breakfast will: 
• Keep your blood sugar balanced 
• Provide protein to keep your energy level high and even 
• Give you fibre to nourish your digestive system 
• Get you off to a great start by including your all-important leafy greens first thing in the morning 
• Start your day off right so you are less likely to throw in the towel by lunch 

If you are ready to try this approach, I encourage you to start with one of these easy, super quick recipes which I’ve designed especially for migraine nutrition.

DOWNLOAD THE 5 BREAKFAST RECIPES

These recipes reduce or avoid common migraine triggers, and reduce inflammation while being low carbohydrate so you won’t have blood sugar fluctuations throughout the day.

Another great quick option is the chia seed pudding which you can make the night before for a quick grab and go breakfast. The other recipes are also super quick to make.

Ready to really heal? 

I'd love you to make an appointment for a private consultation.

In good health,