Welcome to the Migraine Relief Newsletter, your dedicated resource for supporting your body against migraine headaches through dietary approaches. In this edition, we delve into the world of supplements, foods and lifestyle habits that can help play a role in reducing the frequency and severity of migraines. From magnesium and B vitamins to anti-inflammatory foods and stress management techniques, we will provide insights and practical tips to empower you on your journey towards a migraine-free life. Whether you’re looking to enhance your current migraine management strategy or exploring new options, our guide aims to support your well-being and improve quality of life.
What is a migraine?
So firstly, what is a Migraine? A Migraine is a type of headache characterised by intense, throbbing pain, usually on one side of the head. It is often accompanied by other symptoms that can impact daily life. Symptoms can include:
- Nausea and Vomiting
- Sensitivity to light
- Sensitivity to sound
- Sensitivity to smell
- Aura (flashing lights, blind spots, tingling in arms or legs)
What causes migraines?
Migraines are complex headaches with multiple potential triggers and causes. Here are some common factors that can contribute to the onset of migraines:
- Genetic Predisposition- family history plays a role so migraines can run in the family.
- Hormonal changes- Fluctuations in oestrogen levels can trigger migraines. This is common during menstrual cycles, pregnancy and menopause.
- Stress- Both physical and emotional stress can trigger migraines. This includes stress from work, relationships or other life events.
- Dietary factors- certain foods and beverages are known to trigger migraines in some people, which we will look into more in this newsletter
- Sleep issues- both lack of sleep and excessive sleep can trigger migraines. Irregular sleep patterns and sleep disorders like insomnia can also be contributing factors.
- Environmental factors- changes in weather, pressure, bright lights, loud noises and strong smells can act as a migraine trigger.
- Medications- certain medication can cause migraines or make them worse.
- Physical exertion- intense physical activity or exertion including exercise can sometimes trigger migraines.
- Dehydration and hunger- skipping meals, fasting and not drinking enough fluids can lead to migraines.
Vitamins and minerals for migraine support
So, what do we recommend from Metabolics for migraine support-
Magnesium- Magnesium deficiency is common in people who suffer from migraines. Magnesium plays a crucial role in nerve function and can help reduce abnormal brain signaling associated with migraines.
B Vitamins- Can be helpful for migraines due to their roles in various processes that impact brain function, inflammation and vascular health. This includes-
Vitamin B6- This is essential for the synthesis of neurotransmitters such as serotonin, dopamine and GABA. Imbalances in these are thought to play a role in migraines. Vitamin B6 can also help regulate homocysteine levels. Elevated homocysteine is linked to increased risk of cardiovascular issues, which can contribute to migraines.
Vitamin B12- This vitamin is crucial for maintaining the health of nerve cells and the formation of myelin, the protective covering of nerves. Proper nerve function is essential for preventing and managing migraines. Vitamin B12 is also involved in production of red blood cells. Adequate oxygenation of tissues including the brain, is important for preventing migraines.
Vitamin B9- Folate is vital for DNA synthesis and repair, which is important for the function and regeneration of cells. Folate is also important for the synthesis of serotonin, which helps regulate mood and can influence migraine occurrence.
We do offer a supplement that contains magnesium, B6, B9 and B12 called Stress Support, which may be beneficial.
The ingredients in the Metabolics Stress Support are:
Magnesium citrate, rhodiola rosea extract, green tea extract, theanine, vitamin B6, calcium-L-methyl folate, vitamin B12.
These ingredients offer migraine support in the following ways:
Magnesium Citrate: Highly bioavailable form of magnesium and supports nerve transmission and muscle contraction, potentially reducing migraine frequency.
Rhodiola Rosea Extract: Known for its adaptogenic properties, Rhodiola Rosea can help reduce stress and fatigue, which are common migraine triggers.
Green Tea Extract: Contains antioxidants that may protect against migraine-related oxidative stress.
Theanine: An amino acid found in tea that promotes relaxation without drowsiness. It may help in managing stress-induced migraines.
Pyridoxal 5 Phosphate (Vitamin B6): Essential for neurotransmitter function and helps reduce homocysteine levels, which are linked to migraines.
Calcium-L-Methyl Folate: The bioactive form of folate, crucial for methylation processes and reducing homocysteine levels, beneficial in managing migraines.
Methylcobalamin (Vitamin B12): Essential for neurological function and reducing homocysteine levels, contributing to migraine support.
Metabolics Stress Support includes beneficial ingredients but lacks direct substitutes for Coenzyme Q10 and Vitamin D3 & K2, previously found in Metabolics Migraine Support, which have specific roles in mitochondrial function and blood vessel health, respectively, and are important for comprehensive migraine support.
COQ10- Co-enzyme Q10 is an antioxidant that is involved in mitochondrial function. It helps with cellular energy production and may help to reduce the frequency of migraines.
Vitamin D3/K2- both vitamin D3 and K2 can help support migraine management through their roles in physiological processes, particularly those involving inflammation and bone health.
Vitamin D- vitamin D3 on its own has anti-inflammatory properties, which can help reduce inflammation in the body. Chronic inflammation can be a factor in development of migraines. D3 is also important for the health of the nervous system. It helps in the regulation of neuromodulatory processes, which can affect the development and severity of migraines.
Vitamin K2- Vitamin K2 plays a crucial role in regulation calcium deposition in the body. It ensures that calcium is deposited in bones and teeth and not in soft tissues and blood vessels. This is important for maintain vascular health and preventing vascular calcification, which can contribute to migraines.
Ginger- Ginger contains potent anti-inflammatory compounds such as gingerol, which can help reduce inflammation and thereby alleviate migraine symptoms such as nausea and vomiting. Ginger can also help improve blood flow and reduce severity of migraine symptoms related to poor circulation.
Lifestyle changes to support migraines
Implementing lifestyle changes can be effective in preventing migraines. Here are a few strategies that can help:
Sleep
- Aim to go to bed and wake up at the same time every day, even on weekends, Irregular sleep patterns can trigger migraines.
- Ensure your sleep environment is conducive to good sleep- dark, quiet and cool. Avoid screens before bedtime as the blue light can interfere with sleep.
Stress
- Practice relaxation techniques such as deep breathing, mediation or yoga to reduce stress.
- Engage in regular physical activity like walking, swimming or cycling. Exercise helps reduce stress and improve overall well-being but avoid intense exercise that might trigger migraines.
- Plan and organise your day to reduce stress and avoid last minute rushes.
Eat a balanced diet
- Don’t skip meals. Eat at regular intervals to maintain stable blood sugar levels.
- Avoid trigger foods.
- Focus on maintaining a diet rich in fruits, vegetables, whole grains, lean proteins and healthy fats.
- Drink plenty of water throughout the day. Dehydration is a common migraine trigger.
Monitor and manage caffeine intake
- Limit caffeine Intake and avoid excessive consumption. Be mindful of caffeine in coffee, tea, soft drinks and some medications.
Limit alcohol consumption
- Alcohol, especially red wine can be a migraine trigger. Limit or avoid alcohol based on your personal tolerance.
Create a migraine-friendly environment
- Light and noise control- reduce exposure to bright lights and loud noises.
- Limit time spent on electronic devices. Take regular breaks to rest your eyes.
Regular physical activity
- Engage in moderate physical activities like walking, swimming or yoga. Exercise can help reduce the frequency and severity of migraines.
Hormone management
- For women, hormonal fluctuations can be a trigger. Discuss with a healthcare provider about managing hormone levels, especially if migraines are linked to menstrual cycles, pregnancy or menopause.
Regular medical check-ups
- Regularly consult with a healthcare provider to manage migraines effectively. Discuss any new or worsening symptoms as soon as you can.
Mindfulness and relaxation
- Engage in mindfulness mediation which has been shown to reduce the frequency and severity of migraines.
- Techniques such as muscle relaxation and guided imagery can help reduce stress and prevent migraines.
By adopting these lifestyle changes, you can significantly reduce the frequency and severity of migraines. Remember individual triggers and responses to lifestyle changes can vary so it is important to find what works best for you.
Certain foods can trigger migraine attacks in people. There is no such thing as a universal migraine trigger but these are common triggers that can cause or contribute to migraine attacks in some people:
- Caffeine- too much caffeine and experiencing caffeine withdrawal can cause migraine or headaches. Foods and drinks with caffeine include coffee, tea and chocolate.
- Artificial sweeteners- many processed foods contain artificial sweeteners. These are sugar alternatives added to foods and drinks to add sweetness.
- Alcohol- is one of the more common beverages thought to trigger migraines, the big one being red wine.
- Chocolate- chocolate contains both caffeine and beta-phenylethylamine, which may trigger headaches in some people.
- Cured meats- deli meats, ham, hotdogs, and sausages often contain preservatives called nitrates, which preserve colour and flavour. These foods can release nitric oxide into the blood, which is thought to dilate blood vessels in the brain.
- Aged Cheeses- some cheese contains a substance called tyramine. It forms when bacteria breaks down proteins in food. The longer the cheese has aged, the higher the tyramine content will be. Tyramine is a chemical that has been associated with triggering headaches and migraine. Common cheese that are high in tyramine include feta, blue cheese and parmesan.
- Fermented foods- like aged cheeses, fermented foods contain high amounts of tyramine. These include fermented pickles, kimchi, kombucha, soy sauce, and sauerkraut.
- Frozen foods- cold foods have been shown to trigger headaches in some people.
A journey to a life free from migraines
Thank you for joining us in this edition of the migraine relief newsletter. We hope that the insights and recommendations provided including benefits of our supplements, practical lifestyle changes and importance of identifying and avoiding triggers foods, empower you on your journey to better manage and prevent migraines. Here is to a future with fewer migraines and a healthier more vibrant you.
Stacie Henson has been working at Metabolics for two years and has immersed herself in learning more about Metabolics products and nutrition generally.
She has completed basic nutrition courses and recently completed a Level 4 Nutrition Diploma. Stacie is currently studying for a Level 4 Transformational Nutrition course to further her experience and knowledge to better support Metabolics customers.