You know how it gets when you are in the middle of a migraine attack and you can barely lift your head from the pillow or open your eyes? Well, at the point in time, all you can really do is lay low, try some drug free strategies and just get yourself through to the other side of the attack.
But what about when you feel OK again? What can you do then to reduce the frequency and severity of future migraines?
All too often, the focus when it comes to managing migraine is to consider just 2 or 3 things. Often, these are medication, avoiding food and drink triggers and perhaps some musculoskeletal therapy – perhaps chiro, massage or physio.
But, there is so much more we can consider. This is where I often introduce my Migraine Circle of Self-Care to clients.
The Circle looks at various groups strategies we manage to give ourselves the best chance of reducing the frequency and severity of migraine.
And it's a great place to start to build your toolkit to prevent migraine attacks in the future.
The toolkit you use to manage your migraine condition will vary from someone else living with migraine – and this is where I can help guide you towards what will be most likely to help YOU.
For example, we might look at food intolerance testing to help identify foods to avoid, or we might look at your hormonal health or nutritional status for clues on supplements that might be best for you.
You can start using the Migraine Circle of Self-Care right now to identify perhaps 1 or 2 things in each area that you would like to consider trying for your own migraine management toolkit.
And of course, reach out and book an appointment if you need any support in this area.
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,