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!). 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:
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.
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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, |
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