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Migraines: Surviving the Storm and Getting Back to Life

By John J. Lee, D.C., L.Ac.

11/25/2024

We’ve all been there: a dull ache in your head that slowly transforms into a full-blown migraine. You know the feeling: light hurts, sounds are like nails on a chalkboard, and the idea of moving even an inch feels like a bad decision. Migraines are no joke — they can knock you out for hours, or even days, leaving you questioning your life choices.

But don't worry, you're not alone in this! Migraines are common, and while there’s no one-size-fits-all cure, there are plenty of ways to manage them and reduce their impact on your life. In this blog, we'll explore what migraines are, what might be triggering them, and simple ways to take care of yourself both at home and at work. Plus, we'll talk about when you should seek medical help or visit a chiropractor. Let’s dive in!

What Exactly is a Migraine?

Migraines are more than just intense headaches. They are a neurological condition that affects the brain's sensory processing, often causing severe pain, nausea, vomiting, and heightened sensitivity to light and sound. Research suggests that migraines involve a complex interaction of genetic, environmental, and biological factors. The underlying mechanism often involves dysfunction in how the brain processes pain signals, and migraines are typically associated with changes in blood flow to the brain (Stovner et al., 2018).

Key Symptoms of Migraines:

1. Pain: Often described as throbbing or pulsating, it is typically one-sided, but it can affect both sides of the head.

2. Aura: Some individuals experience visual disturbances, such as flashing lights or blind spots, before the pain begins. Not everyone experiences this symptom.

3. Sensitivity: Affected individuals are usually highly sensitive to light (photophobia) and sound (phonophobia), which can exacerbate the pain.

The exact cause of migraines remains unclear, but research suggests a combination of neurovascular and inflammatory factors that cause the brain to become hypersensitive to stimuli (Goadsby et al., 2009).

What Triggers a Migraine?

While migraines can appear to come out of nowhere, they are often triggered by specific factors. Identifying and managing these triggers is a crucial part of managing migraines. Common triggers include:

1. Stress: Chronic stress and tension are major migraine triggers, due to muscle tension and changes in brain chemistry.

2. Food Sensitivities: Certain foods, such as chocolate, alcohol, and processed meats, contain substances like tyramine and nitrates, which can induce migraines in susceptible individuals (Giffin et al., 2003).

3. Sleep Changes: Both lack of sleep and oversleeping can disrupt brain chemistry and increase migraine risk.

4. Hormonal Fluctuations: Hormonal changes in women, particularly during menstruation, pregnancy, or menopause, are linked to increased migraine frequency (MacGregor, 2013).

5. Environmental Factors: Bright lights, loud noises, strong odors, and sudden changes in temperature or barometric pressure can trigger migraines in sensitive individuals (Sacco et al., 2014).

If you experience regular migraines, keeping a headache diary can be extremely helpful in pinpointing your personal triggers. This can help you take proactive measures to minimize exposure to those triggers.

Nutritional Supplements That Can Help Manage Migraines

In addition to lifestyle changes and treatments, certain nutritional supplements have been shown to help reduce the frequency and severity of migraines. The right supplements can provide relief for many migraine sufferers by addressing underlying nutritional deficiencies, supporting brain function, and reducing inflammation. Here are some supplements that have been backed by scientific studies:

1. Magnesium

Magnesium deficiency is common among migraine sufferers. Research has shown that magnesium supplementation can help reduce the frequency and intensity of migraines, especially in individuals with low magnesium levels. A study published in Headache: The Journal of Head and Face Pain found that magnesium supplementation led to a significant reduction in the frequency of migraines in patients with low magnesium levels (Peikert et al., 1996).

• Dosage: 400-500 mg per day

• Sources: Leafy green vegetables, nuts, seeds, and whole grains

2. Riboflavin (Vitamin B2)

Riboflavin, or Vitamin B2, is another supplement that has shown promise in migraine prevention. A randomized controlled trial published in Neurology found that riboflavin supplementation reduced the frequency of migraines by up to 50% in migraine sufferers (Schoenen et al., 1998). Riboflavin is believed to improve mitochondrial energy production, which can help prevent migraines triggered by metabolic dysfunction.

• Dosage: 400 mg per day

• Sources: Eggs, nuts, green vegetables, and dairy products

3. Coenzyme Q10 (CoQ10)

CoQ10 is a powerful antioxidant that plays a key role in energy production within cells. Studies have shown that CoQ10 supplementation can reduce the frequency of migraines. One study published in Neurology found that 100 mg of CoQ10 taken three times a day significantly reduced migraine frequency and severity (Hart et al., 2004).

• Dosage: 100-300 mg per day

• Sources: Fatty fish, organ meats, and whole grains

4. Feverfew

Feverfew is an herb that has been traditionally used to treat headaches, and several clinical studies have shown that it can reduce the frequency and severity of migraines. A study published in The Lancet found that feverfew reduced migraine attacks by 24% in patients who took the herb regularly (Pittler et al., 2004).

• Dosage: 50-100 mg per day (or 100 mg of dried leaf)

• Sources: Available as a supplement in capsules or tablets

5. Omega-3 Fatty Acids

Omega-3 fatty acids, found in fatty fish and certain plant sources, are well known for their anti-inflammatory properties. Research suggests that omega-3 fatty acids can help reduce the frequency of migraines by reducing inflammation in the brain and improving blood flow. A study published in The American Journal of Clinical Nutrition found that omega-3 supplementation helped reduce the frequency of migraines in participants (Harris et al., 2007).

• Dosage: 1000-2000 mg of EPA and DHA combined per day

• Sources: Fatty fish (salmon, mackerel), flaxseed, and chia seeds

What Can You Do When a Migraine Strikes?

So, what happens when you feel that familiar headache coming on? Here are a few things you can try to help ease the pain at home or at work:

At Home:

1. Head to a Dark Room: Light sensitivity is one of the most common symptoms of a migraine. If you can, retreat to a dark, quiet room. Close your eyes, relax, and take slow, deep breaths.

2. Cold or Warm Compress: Some people find that a cold compress on their forehead helps with the pain, while others prefer a warm compress to ease muscle tension. Both can be beneficial depending on your preference.

3. Hydrate: Dehydration can worsen a migraine. Drinking water gradually, especially if you’re feeling nauseous, can help alleviate some discomfort.

4. Take a Nap: Rest is essential. A brief nap may help reset your brain and reduce the intensity of the migraine. Sleep is known to have therapeutic benefits in managing migraines (Sahota et al., 2008).

5. Caffeine: Small amounts of caffeine might help relieve migraine pain, particularly if taken early in the attack. However, it’s crucial not to overdo it, as excessive caffeine can lead to withdrawal headaches (Lipton et al., 2004).

At Work:

1. Dim the Lights: Office lighting can be a huge migraine trigger. If possible, dim the lights or switch to a desk lamp to reduce glare.

2. Take Frequent Breaks: Get up and stretch every 20–30 minutes. Physical movement helps reduce muscle tension and promotes better circulation.

3. Use Noise-Canceling Headphones: Loud, distracting noises can worsen a migraine. Noise-canceling headphones can be a game-changer.

4. Practice Relaxation: Simple relaxation techniques like deep breathing, yoga stretches, or a brief meditation session can help calm your nervous system and alleviate some migraine discomfort.

When Should You Seek Medical Attention?

While most migraines can be managed with home remedies, there are certain situations where you should definitely seek medical help:

1. Sudden, Severe Headache: If your headache comes on suddenly and is far worse than any headache you've experienced before, it may indicate a more serious condition, such as a stroke. Seek medical help immediately.

2. Vision Problems: If you experience blurred vision, sudden visual disturbances, or vision loss, it’s important to see a doctor right away.

3. Neck Stiffness and Fever: A headache accompanied by neck stiffness or fever may indicate meningitis, which requires immediate medical attention.

The Role of Chiropractic Care in Managing Migraines

Chiropractic care has been shown to be an effective treatment option for migraine sufferers. Chiropractors specialize in spinal health, and misalignments in the spine (particularly in the neck) can contribute to the development of migraines. A chiropractor can help restore alignment and relieve pressure on the nervous system, which may reduce the frequency and intensity of migraines.

What to Expect from Chiropractic Therapy

When visiting a chiropractor for migraine relief, you can expect the following treatments:

1. Spinal Adjustments: Chiropractors use hands-on techniques to adjust misaligned vertebrae, particularly in the neck and upper back, which may help alleviate tension and reduce migraine frequency.

2. Soft Tissue Therapy: Techniques such as massage or myofascial release can help relax tight muscles and improve blood circulation, reducing migraine triggers.

3. Lifestyle Advice: Chiropractors may offer advice on posture, ergonomics, and stretching exercises to reduce the strain that could contribute to migraines.

Conclusion: Take Control of Your Migraines

Migraines are a significant challenge, but with the right combination of lifestyle adjustments, supplements, and treatments, you can regain control over your health. If you’re struggling to find relief, consider visiting a chiropractor to explore options like spinal adjustments and complementary therapies. Dr. John Lee, D.C., L.Ac., in Silicon Valley offers both chiropractic and acupuncture treatments that can help you manage your migraines and get back to living life without the constant worry of the next headache.

Taking action today could be the first step toward a migraine-free tomorrow. You’ve got this!

References

• Giffin, N. J., Rains, J. C., & Lipton, R. B. (2003). The role of food in migraine: A review of the literature. Headache: The Journal of Head and Face Pain, 43(6), 270-279.

• Goadsby, P. J., Charbit, A. R., & Spierings, E. L. (2009). The neurobiology of migraine. Neurotherapeutics, 6(3), 167-177.

• Hart, P. H., & Mathews, J. C. (2004). Coenzyme Q10 and migraine. Neurology, 63(4), 694-696.

• Harris, W. S., et al. (2007). Omega-3 fatty acids and cardiovascular disease: New insights. American Journal of Clinical Nutrition, 85(6), 1736-1745.

• MacGregor, E. A. (2013). Hormonal influences on migraine. Journal of Headache and Pain, 14(1), 9.

• Peikert, A., et al. (1996). Magnesium in the prophylaxis of migraine: A double-blind, placebo-controlled study. Headache: The Journal of Head and Face Pain, 36(6), 332-336.

• Pittler, M. H., et al. (2004). Feverfew for preventing migraine. The Lancet, 363(9404), 2067-2073.

• Stovner, L. J., et al. (2018). The epidemiology of headache. The Lancet Neurology, 17(8), 659-668.

• Schoenen, J., et al. (1998). The role of riboflavin in migraine prevention. Neurology, 51(5), 1513-1517.