3 Strategies To Combat Migraines
- Sep 19, 2024
- 5 min read
Dr. Michelle Speranza is a NUCCA Upper Cervical Chiropractor, owner of Core Balance Centre, and co-founder of re-HUB Health Collective. She holds a Diplomate in Chiropractic Craniocervical Junction Procedures (DCCJP) and is passionate about serving and educating people on the impact head and neck injuries have on brain health and wellness.
Did you know that migraines affect over 1 billion people worldwide and are the leading cause of disability-adjusted life years in women? The prevalence and impact migraines have had on our society over the last 30+ years is ever increasing. While typically more common in women, migraines can affect anyone and have a devastating impact on quality of life.
So, what exactly is a migraine?
A migraine is a neurological event triggered by malfunctioning, hypersensitive brain cells (called neurons). Every cell in our body carries a charge (voltage) created by the flow of ions in and out of the cell. Ions are micronutrients, some of the most important being sodium, potassium, magnesium, and calcium (also called electrolytes). These ions control the functioning and health of our tissues, allowing for cell-to-cell communication, energy production, and proper hydration levels.
In the brain, an imbalance or deficiency in these micronutrients can disrupt the function and firing of our neurons. This often results in a situation where parts of our brain become hypersensitive to different sensory inputs (light, smells, taste, sound). Where this disruption in activity takes place in the brain often influences the type of neurological symptoms someone may experience with a migraine. For example, if the hypersensitive, malfunctioning region happens to be in the part of the brain that processes vision, you may experience visual changes such as seeing flashes of light (aura) in conjunction with a migraine.
This misfiring of your neurons can then lead to a cascade of events that results in the contraction and dilation of blood vessels in your head, resulting in the throbbing headache pain.
How to identify a migraine
Migraines can be a confusing type of headache to experience. Many people assume that if they have had a really bad headache, it was a migraine. However, migraines are a unique class of headaches that often present with other neurological symptoms and may or may not even cause head pain. In fact, to date, 13 different types of migraines have been studied.
A migraine headache may be preceded by an aura – an abnormal sensory phenomenon such as visual disturbances, numbness, dizziness, or nausea. The headache pain is typically described as throbbing or pulsing and is usually felt on only one side of the head. This can last from several hours to several days and is usually moderate to severe in intensity.
Migraine triggers
A big part of migraine management is understanding your triggers. While this may vary from person to person, if you can identify your triggers you will be able to better control the outcome.
Common migraine triggers include:
Dietary factors: caffeine, alcohol, and dietary sensitivities
Dehydration
Strong odors and artificial scents
Poor sleep quality
Hormonal changes
Weather changes
Overuse of medications (re-bound headache)
How to manage your migraines
While there is lots of advice out there on how to manage migraines, we are going to focus on three key areas to help you re-balance your nervous system and take back control over these headaches. However, it is important to remember that when considering any changes to your health routine, to consult a healthcare practitioner to make sure it is appropriate for you.
Maintain your electrolyte balance: As previously mentioned, people who are prone to migraines tend to have a more sensitive nervous system. Maintaining the balance of your ions (remember sodium, potassium, magnesium, and calcium) is critical for the functioning of your brain cells (and other tissues!) and maintaining proper hydration status. Sodium deficiency has been linked to an increased prevalence of migraines. Increasing salt intake and adding a good quality electrolyte supplement to your daily self-care routine may be beneficial in helping to reduce the frequency and intensity of migraines.
Cut the sugar: Sugar (namely glucose) is a big disrupter of electrolyte balance. Glucose is the sugar molecule that is created when carbohydrates are broken down and used by your cells for energy. However, to get into the cell, glucose requires the aid of sodium, and in migraineurs, whose sodium levels may already be deficient, this can be problematic. In addition, a diet high in carbohydrates can result in excess glucose in the bloodstream, leading to increased inflammation and greater spikes and crashes in insulin levels. Cutting out carbohydrates (particularly simple carbohydrates) and processed foods and replacing these with more protein and fat can help to reduce the stress this puts on your electrolyte system while reducing inflammation and hormonal spikes.
Move your body: Your body posture and movement have a big influence on your physical and mental health, as well as your ability to manage stress. Exercise improves circulation throughout the body. In the brain, the delivery of nutrients and removal of waste are critical for brain function and maintaining a balanced nervous system environment. Nutrients (including electrolytes) and oxygen are delivered through your arterial system and waste is removed through your venous system and your cerebral spinal fluid. Proper circulation of these fluid systems is influenced by your cardiac function, your breathing, and your head and neck posture. A combination of cardiac, resistance, and mobility training can help create more stability throughout your body, improve your posture, and reduce the effects of muscle tension and trigger points that can contribute to migraine pain.
When adding to or changing your movement routine, it is important to monitor how your body responds. While movement is an essential part of a healthy lifestyle, you want to make sure you stay within your functional range when it comes to the intensity and duration of your exercise program. If your workouts are aggravating your migraines, it is important to talk with your healthcare provider for further guidance.
Migraines are complex and not everyone’s body responds the same way. Eliminating known triggers and having some tools in your back pocket can help give you more control over your migraine episodes and, ultimately, take back control of your health!
Read more from Dr. Michelle Speranza
Dr. Michelle Speranza DC, DCCJP, BSc, NUCCA Upper Cervical Chiropractor
Dr. Michelle Speranza is an upper cervical Chiropractor in Airdrie, Alberta, Canada. She is a member of the National Upper Cervical Chiropractic Association (NUCCA) and has advanced training in craniocervical junction procedures. Working with people suffering from headaches, neck pain, hypermobility, and dizziness, her passion is helping people restore balance in their body, return to doing the activities that they love, and ultimately take back control of their health.
