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.

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 of 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.
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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. 

Curious about whether supplements can reduce the severity and frequency of your migraines,? Or lookint to reduce or avoid pharmaceutical treatments? Supplements may deserve a place in your migraine management strategy.

Many supplement ingredients researched have evidence that supports their use as a preventative treatment  - although not so much for an active migraine. The exception to this is ginger, which can help settle nausea during a migraine, and perhaps even stop a developing migraine if taken early enough.

Diving into research papers and clinical trials, these supplements have proven to be effective in reducing the frequency and severity of migraines, when taken regularly:
- Butterbur herb (not readily available in Australia)
- Magnesium (particularly magnesium diglycinate)
- CoQ10
- Riboflavin (vitamin B2)
- and possibly Feverfew herb*

With migraine, it is important to remember that what works for one person, will not work for another. For example, some forms of magnesium will actually trigger a migraine for me, but will work well for other people.

As a practitioner, I also take a personalised approach and look at the overall health picture and possible drivers of migraine in each individual. So, I might consider which herbs and nutrients would work together to address imbalances in the following areas:
endocrine system (hormones)
nervous system
digestive system (including liver)
cardiovascular system or
musculoskeletal system

Just like our fingerprints, the supplement regime prescribed is different for every single individual - I’m fairly certain I’ve never given the same prescription twice. (This is why after an initial consultation i spend at least an hour preparing just one client treatment plan as each case is complex, with many factors to consider.)

And, as I always say when talking about supplements, it is important to consult with a qualified practitioner who really knows their stuff - such as a naturopath (trained in both nutrition and herbal medicine), herbalist (trained in herbal medicine) or nutritionist (trained in nutrition). Please don’t take a supplement based on internet articles or because a friend “swears by it”. Supplements vary greatly in quality, potency, effe​ctiveness and safety, and it is important to work with a qualified practitioner to get the best results and avoid possible side effects. Never buy supplements from overseas sites as they may bypass strict Australian quality controls.

Take care and feel free to reach out if you would like a consultation to consider which supplements may work for you.

*Feverfew herb is a traditional herbal medicine for migraine. Some studies show it is effective, while other studies have failed to show this. In clinical practice, I find it does tend to enhance the action of other supplements and herbs, and you will often find it in a combination remedy. (In fact, this is often the case for many herbal medicines - herbs seem to work best in synergy with other herbs, which is why herbal medicine formulas are highly prized in both Western and Eastern herbalist practices. Herbal medicine truly is both an art and a science!)