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A Diet Rich in Omega-3 Can Reduce Migraine Frequency and Intensity

Eating a diet higher in omega-3 fatty acids could reduce the frequency and intensity of migraine headaches, according to an interesting study published in the prominent British Medical Journal last week. 

The study, which recruited more than 180 adults with frequent migraines (about 5 to 20 per month), randomly assigned participants into one of three diet plans to evaluate the effects of omega-3 and omega-6 fatty acids in migraine inception and progression.

The skinny on healthy fats

Omega-3 and omega-6 fatty acids, sometimes known as n-3 and n-6, respectively, are unsaturated fats critical to several essential functions of the body. Both types of fatty acids, which are made up of a specific number of carbon and hydrogen atoms linked together, are precursors of oxylipin, a family of substances closely involved in pain regulation and inflammation.

Omega-3, the most acclaimed of fatty acids, is known for its cardiovascular and neuroprotective effects, as well as its ability to fight inflammation. High levels of omega-6 fatty acids, on the other hand, can contribute to excess inflammation, raise your blood pressure, and lead to potentially fatal blood clots.

There are many types of omega-3 and 6 fatty acids, which differ based on their chemical composition and size. However, they are all considered “essential” fats because the human body cannot produce them, meaning that you need to obtain them from food or dietary supplements to maintain adequate levels. Omega-3 is found in animal and plant-based foods such as fish, nuts, and flaxseed, and foods high in omega-6 include vegetable oils, processed foods, and meat.

The migraine-omega link

Previous studies already theorized that a higher intake of omega-3 fatty acids could be associated with a reduction in the frequency and duration of migraine headaches. Human and animal clinical trials have shown that omega-3 acids have properties that may inhibit the production of inflammatory substances long associated with pain syndromes such as migraines. But specific studies on omega-3 supplementation to manage and prevent migraines have been mostly inconclusive. 

Conversely, the new study’s findings, which was conducted by the National Institute of Aging (NIA) with funding from the National Institutes of Health (NIH), paint a clearer story. Over a 16-week period, all participants — regardless of the diet plan they were assigned to — received meal kits containing fish, hummus, vegetables, and breakfast items.

Beyond the standardized meals, one group received higher levels of omega-3 and lower levels of linoleic acid (omega-6). The second received higher levels of both omega-3 and omega-6, and a third group (control) received low levels of omega-3 and high levels of omega-6, which, according to the researchers, mimics the standard American consumption of fatty acids.

The participants were also asked to track the frequency and duration of their headaches in addition to everyday factors, including their ability to function socially, at school, or work, as well as their medication intake and number of migraines per month. 

At the end of the study, both omega-3-rich diets led to important decreases in migraine frequency and duration, compared with the control diet. But it was the high omega-3 plus low omega-6 diet that offered the most remarkable improvements, yielding a significant reduction in total migraine hours per day as well as shorter and less severe headaches, compared to the control group.

What this means for you

There’s still a lot we don’t know about migraines and why some people seem to be more susceptible to these excruciating headaches than others. However, studies like this add to the existing body of literature and provide helpful information on drug-free interventions that could potentially improve the lives of millions of women, men, and children who suffer from this debilitating neurological disease. 

migraineur

What’s the link between omega-3s and migraine?

Experts recommend that adults consume a minimum of 250 to 500 mg of omega-3 per day (currently there’s no upper limit of omega-3 intake, though most experts draw the line at 5 grams per day). It’s also important to note that the standard American diet contains nearly 10 times more omega-6 than omega-3, which could hinder the positive effects of healthy fatty acids. Research suggests that the optimal omega 3 to 6 ratio should be closer to 2:1. 

How to Get More Omega-3s in your Diet

The best way to get more omega-3 into your diet is from healthy foods like fish and nuts, though omega-3 supplements are generally considered safe and produce little to no side effects in healthy individuals at the appropriate dose. If you don’t know where to start, consider adding these omega-3-rich foods to your daily meals:

omega 3 diet

Chia seeds

  • Chia seeds (5,060 mg per tablespoon)
  • Walnuts (2,570 mg per serving)
  • Flax seeds (2,350 mg per tablespoon)
  • Salmon (4,123 mg per serving)
  • Sardines (2,205 mg per serving)
  • Anchovies (594 mg per serving)
  • Mackerel (2,753 mg per serving)

Foods high in omega-6 that you should consider cutting down or avoiding altogether include:

  • Fast foods and processed foods
  • Processed chips 
  • Vegetable oils (corn, safflower, cottonseed, soybean)
  • French fries
  • Store-bought baked goods
omega 6 foods

Just say no to processed potato chips

 

 

Vestibular Migraine | Migraine with Vestibular Symptoms

Vestibular migraine is considered one of the most common causes of recurrent spontaneous vertigo attacks.  Because of the broad spectrum of symptoms with or without headache, it is not always a clear-cut diagnosis and experts believe vestibular migraine is often underdiagnosed.

What are vestibular migraines?

The term “vestibular migraine” is not a real medical classification. A more accurate description would be migraine with vestibular symptoms.

The vestibular system in the inner ear, is one that maintains balance and equilibrium. Therefore vestibular symptoms are dizziness, vertigo (a sense of spinning or motion when at rest), or loss of balance and disequilibrium.

Basilar migraines can also present with vertigo and tinnitus. Menieres disease (a condition with similar symptoms) is often diagnosed when in fact the patient my be experiencing migraines with symptoms of vestibular disorder. It is known that people with migraines are more apt to experience Menieres and vice versa.

Up to 40 percent of migraine sufferers experience vestibular symptoms, a migraine ‘side effect’ that can make you feel like the room is spinning around you or cause severe dizzy spells that may leave you unable to get up from your bed.

Almost everybody has had a headache before, but when they happen too frequently, it can be a sign of a bigger disorder. One of the most common types of headache disorder is migraine, which affects over 12 percent of the population regardless of their age, gender, or ethnicity.

Migraine headaches are characterized by severe pain (usually in one side of the head), but many people experience other symptoms like an upset stomach, light and sound sensitivity, fatigue, and more. There are also several subtypes of migraines, sometimes called syndromes, which may have their own set of signs and symptoms that often need to be treated separately.

Vestibular migraines are a migraine subtype that causes episodes of vertigo, dizziness, light-headedness, and more. While this syndrome seems to be fairly common among migraineurs – some experts estimate that up to 40 percent of migraine sufferers have vestibular symptoms – it is significantly underdiagnosed. In fact, one research study conducted at a Center for Vertigo and Balance Disorders in Switzerland found that even though doctors had initially suspected vestibular migraines in only 1.8% of their young patients, 20% of patients were eventually diagnosed with this type of migraine.

What causes vestibular migraines?

Experts aren’t completely sure what causes vestibular migraines. Like most headache disorders, vestibular migraines seem to run in families, though that’s not always the case. Many of the same risk factors that trigger migraines can also set off a vestibular migraine, including:

The term ‘vestibular’ stems from the word vestibule, which is the central part of the bonny labyrinth in the inner ear. Together with a structure called the semicircular canal, the vestibular system helps control your sense of balance and eye movements. Non-migraine-related vestibular disorders can happen as a result of infections, head trauma, aging, and genetic or environmental factors.

Vestibular migraine symptoms

Vestibular Dizzy Girl

Vestibular symptoms can happen before, during, or after a migraine, though most migraineurs report experiencing these types of symptoms without headaches. The main symptoms of vestibular migraines are vertigo – a sensation of spinning or losing your balance even if you are not moving – and dizziness that lasts more than a few seconds.

Other symptoms of vestibular migraine include feelings of disorientation, confusion, motion sickness when you move your head, eyes or body, light-headedness, and nausea or vomiting. If you have a vestibular episode during a migraine attack, you may also experience classic migraine symptoms like throbbing or pulsating pain in one side of your head, blurry vision, photosensitivity, neck pain, etc.

Vestibular Migraine Symptom Checklist:

Vertigo – a sense that you or your surroundings are spinning

Disequilibrium – being unstable on your feet, feeling like the ground is moving beneath you, swaying, rocking, or tilting

Disassociative symptoms – derealization, disconnection from the environment around you, depersonalization or disconnection from your body

Ataxia – lack of coordination, difficulty walking

Lightheadedness – feeling faint or that you may pass out

Vision dependence – the brain relies too much on visual signals for balance when it is not especially relevant.    This is thought to be due to a lack of confidence in vestibular or somatosensory (body sensation) input

Photophobia (sensitivity to light) – an intolerance of light including sunlight, fluorescent light, and LED lighting

Phonophobia (sensitivity to sound) – the tolerance for sounds is significantly reduced and creates discomfort

How are vestibular migraines diagnosed?

Currently, there are no laboratory or imaging tests that can diagnose vestibular migraine. The International Headache Society (IHS), in collaboration with other medical associations, developed a set of diagnostic criteria to help clinicians diagnose and treat this type of migraine. Among other factors, the criteria are based on the patient’s migraine history as well as the frequency and duration of vestibular symptoms.

Tracking your symptoms and recording facts surrounding your episodes in a migraine diary will be helpful information you can provide to a physician to help with an accurate diagnosis. Click here to download a printable migraine diary.

Before diagnosing you with vestibular migraine, your doctor may want to rule out other vestibular disorders, like:

  • Benning paroxysmal positional vertigo (BPPV)
  • Vestibular neuritis (labyrinthitis)
  • Ménière’s disease
  • Acoustic neuroma

How are vestibular migraines treated?

Because there is no specific medication that can treat vestibular migraines, doctors usually recommend a combination of abortive and preventive treatments for migraine, vertigo, and other vestibular disorders.

You can reduce the frequency and intensity of your vestibular migraines by eating a healthy diet, keeping good sleeping hygiene, tracking and avoiding your triggers, and managing your stress. For the best nutritional support beneficial to migraine sufferers, consider the dietary supplement  Migrelief available in daily and as-need formulas for adults and children age 2+.

Magnesium for Migraines – Is it Enough?

Studies have shown migraine sufferers with poor cerebrovascular tone have low levels of magnesium. Magnesium is a natural mineral that is necessary for healthy bodily function as it promotes heart health, stabilizes blood pressure, regulates nerve and muscle function, and builds bone, DNA, and protein. Magnesium is intimately involved in the control of N-methyl-D-aspartate (NMDA) glutamate receptors which play an important role in pain transmission in the nervous system and in the regulation of cerebral blood flow. Magnesium ions plug the NMDA receptors which render calcium unable to exert its vasodilatory effects.

Magnesium has numerous effects that support cerebrovascular tone and function including the following mechanisms of action:

  • Inhibition of platelet aggregation
  • Interference with synthesis, release, and action of inflammatory mediators
  • Direct alterations of cerebrovascular tone
  • Inhibition of vasospasm
  • Stabilization of cell membranes

Numerous studies support the use of magnesium as a supplement for preventing migraine headaches.  In fact, many studies have shown that serum levels of magnesium were substantially lower in migraine sufferers than in the general population of people who didn’t get migraines. The researchers found that as serum levels of magnesium decreased the frequency of migraine attacks significantly increased.

Magnesium supplementation in the correct forms and amounts has to be part of any migraine sufferer’s regimen. But is it enough?

The answer is yes, for some sufferers, and, no, for many other sufferers.  This is because there is not just ONE malfunctioned or dysfunctional mechanism or imbalance that is known to cause migraine attacks.

Some of the dysfunctional brain processes that have been shown to be present in migraine sufferers during migraine attacks include:

  • Excessive platelet aggregation resulting in vasospasms due to serotonin release
  • Decrease in the brain cell’s mitochondrial energy reserves
  • Inflammation

So while magnesium certainly plays a role in helping to prevent or balance some of these contributing factors, by itself, it doesn’t work for every chronic migraine sufferer.

We do not know which individual factor or combination of factors contributes to migraine occurrence in each individual.  Therefore, a comprehensive nutritional approach using three natural ingredients; magnesium, riboflavin and feverfew to provide three different mechanisms of action can be extremely beneficial to migraine sufferers.

In addition to magnesium for adult and pediatric migraine sufferers, riboflavin and feverfew are listed in the American Academy of Neurology’s Evidence-Based Guidelines for Migraine Prevention. 

Riboflavin (Vitamin B-2)
Research has shown that a mitochondrial defect may reduce an individual’s threshold to migraine triggers and lead to migraines. A deficiency of mitochondrial energy reserves has been observed in many people exhibiting poor cerebrovascular tone. Riboflavin is a water-soluble vitamin that helps the body convert food to energy. It is a precursor of flavin adenine dinucleotide (FAD) and flavin mononucleotide (FMN ) which unlike CoQ10 are involved in all three cellular energy production processes; glycolysis, Krebs cycle, and electron transport. At the proper dose, riboflavin helps maintain healthy mitochondrial energy reserves which is very beneficial to migraine sufferers.

Feverfew
The herb feverfew (Tanacetum Parthenium) has been recorded as a medicinal remedy for millennia. Commonly recommended for its ability to reduce platelet aggregation which can lead to vasoconstriction and support cerebrovascular tone, feverfew is rich in compounds known as sesquiterpene lactones and glycosides.  Scientific studies show feverfew inhibits platelet aggregation and the release of serotonin from platelets and polymorphonuclear leukocyte granules. Feverfew also inhibits pro-inflammatory prostaglandin synthesis and the release of arachidonic acid.

All 3 ingredients have been recommended for years by many doctors and top headache specialists based on clinical studies.  (Read JANA Report – Journal of the American Nutraceutical Association

 

MigreLief™ and this information is not intended to diagnose, treat, cure, or prevent any disease or illness. Please consult with your licensed medical practitioner if you have, or suspect you may have, a health problem.

 

 

 

Smoking Cigarettes and Migraine Headaches

Cigarette smoking is the leading cause of preventable disease and death in the United States, according to the CDC. But aside from killing up to half of its users, smoking can also trigger headaches and migraines.

Smoking and migraines

Almost every person in the world has had a headache at some point or another. Some people get them sporadically, only experiencing one or two mild episodes per year. A few others, however, are more susceptible to getting frequent headaches or migraines, which may be triggered by a wide range of factors, including smoking and inhaling secondhand smoke.

A smoking headache or smoker’s migraine can happen as a result of inhaling or being exposed to cigarette smoke. People who experience frequent headaches or suffer from migraines may be more susceptible to getting a headache after smoking. Some research even shows that migraineurs who smoke may have an increased risk of stroke.

Keep reading to learn more about how smoking cigarettes, cigars, marijuana, and other tobacco products contribute to headaches and migraines, and what you can do to prevent them in the future.

Can smoking cause headaches?

No matter which way you look at it, tobacco is harmful to your health. Each year, more than 480,000 people in the United States die from tobacco-related illnesses. That means that smoking kills more than car accidents, guns, illegal drugs, and alcohol combined.

Smoking can lead to a multitude of health complications. Lung cancer, heart disease, chronic obstructive pulmonary disease (COPD), and infertility are among the most alarming adverse effects. But smoking cigarettes also affects many of your body’s essential functions, like immunity and circulation.

When you smoke, you inhale more than 7,000 different chemicals. The vast majority of the substances present in cigarettes and other tobacco products are toxic or poisonous, and at least 69 of them have been shown to be carcinogenic.

cigarettes and headaches

 

The number of cigarettes you smoke may influence your risk of getting a migraine. A study published in the Journal of Headache and Pain found that smoking 5 or more cigarettes a day could trigger migraines and that, in general, smokers have more migraine headaches than non-smokers.

The research involved 300 medical students who were well trained in identifying a migraine from another type of headache, like tension or cluster headaches. According to Dr. Pascual, the lead researcher in the study, “smoking is a precipitating factor of this type of headache, as the prevalence of active smokers is one third higher in migraine sufferers and there is a direct relationship between the number of cigarettes consumed and the frequency of migraine attacks.”

Though there is no proven mechanism for why smoking increases the frequency of migraines, it is possible that the nicotine and other harmful substances in cigarettes generate excessive amounts of free radicals, causing substantial oxidative stress, which is known to contribute to inflammation, which may then affect the nerves.

Harmful chemicals in cigarettes

Many of the harmful chemicals found in cigarettes are known to contribute significantly to headache disorders. However, carbon monoxide and nicotine are particularly detrimental for people who experience headaches often. This is how these two substances may be causing you headaches:

Carbon monoxide

Carbon monoxide is a colorless, odorless, flavorless gas produced by burning fuels that contain carbon, like gasoline, coal, and cigarettes. Considered highly poisonous, high levels of carbon monoxide can kill a person in a matter of minutes, though long-term exposure to low levels can be just as dangerous.

When you inhale carbon monoxide, it enters your lungs and gets carried over to your bloodstream. There, it binds with hemoglobin, reducing your red blood cell’s ability to carry oxygen to other parts of the body. Too much carbon dioxide in the bloodstream can deprive vital organs of oxygen, damage your tissues, and may cause death. Headaches are one of the most common symptoms of too much carbon monoxide in the body.

Most people have some level of carbon monoxide in their blood. Depending on where they live, their occupation, and other factors, the normal level of carboxyhemoglobin (the combination of carbon monoxide and hemoglobin) for a nonsmoker is less than one percent. Heavy smokers, on the other hand, may have levels of as much as 20 percent.

The good news is that quitting smoking can make a drastic improvement in your health. Within just two days of giving up cigarettes, your body will eliminate most of the carbon monoxide from your blood, and levels will return to normal.

Nicotine

Nicotine is a chemical compound found in the tobacco plant. It is a vasoactive substance which means it has an effect on blood vessels.  When consumed, nicotine enters the bloodstream and travels to the brain. Once there, nicotine over-stimulates the central nervous system, elevating your blood pressure, increasing your heart rate, and narrowing your blood vessels. It constricts blood vessels resulting in a reduction of blood flow towards the brain and its coverings known as meninges. Decreased blood flow causes depressed brain activity and severe pain.

Nicotine is highly addictive, and when used for an extended period, it changes the chemical balance of many brain structures. Quitting nicotine suddenly disrupts this balance, causing uncomfortable withdrawal symptoms like headaches and anxiety. Fortunately, most nicotine withdrawal symptoms – including headaches and migraines – subside after a few weeks, but the positive effects of quitting cigarettes and tobacco products last forever.

Marijuana and Headaches

Few substances are more controversial in the medical world than marijuana. Over the past few decades, the availability of medical and recreational marijuana has increased, and new evidence has shown that cannabis may be helpful for some conditions like certain forms of epilepsy and multiple sclerosis. But the research on medicinal marijuana is still in its early stages, and many questions still remain.

Little is known about the effects of marijuana, or weed, on migraines. In theory, marijuana has natural compounds called cannabinoids that bind to certain receptors in your brain and ease pain signals. In one research study published in the Journal of Pain, investigators found that using cannabis reduced headaches and migraines by 50 percent, and patients reported a reduction in migraine severity of 88 percent.

But despite what many people think, it’s also possible to get a headache from smoking marijuana. Some call it a ‘weed hangover;’ these are symptoms that show up a few hours or up to a day after using marijuana and usually go away on their own. While there is not enough research surrounding weed hangovers, anecdotal reports suggest that some people experience headaches, nausea, fatigue, and other symptoms after using cannabis.

Frequently Asked Questions (FAQs)

Does smoking cause headaches?  Yes, smoking can cause headaches. Smoking increases carbon monoxide in your blood, which is a known headache trigger.

Can smoking trigger migraines?  Yes, smoking can trigger migraines. In addition to increasing carbon monoxide levels in your blood, many migraine sufferers find the smell of cigarettes and other tobacco products triggering.

Will quitting smoking cure my headaches?  If you have a headache disorder, quitting smoking will not cure your headaches. However, when you stop smoking, your body eliminates carbon monoxide from your bloodstream, your nicotine levels get depleted, and your circulation improves. All these factors

Can e-cigarettes cause headaches?  Yes, e-cigarettes or vapors can cause headaches. Vapers contain strong chemicals (including nicotine) and artificial flavoring agents that can give you a vaping headache. Propylene glycol and vegetable glycerin, two base ingredients of vape or e-juice, are known to cause dehydration, which is a known headache and migraine trigger.

Can I get headaches from second-hand smoke?  Yes!  Second-hand smoke is very dangerous and according to the researchers, undiluted sidestream smoke contains many harmful chemicals and in greater concentration than cigarette smoke inhaled through a filter.

If you are a smoker and also get migraines or headaches, limiting the number of cigarettes you smoke or quitting altogether is a healthy option.

RELATED PRODUCTS – MigreLief-NOW

On-the-spot formula for neurological comfort.  

Fast-acting nutritional support when migraine and headache sufferers need it most!   LEARN MORE OR BUY NOW

 

 

 

 

Try These 5 Easy Stretches to Ease Migraine Pain

Here’s to St. Patrick’s Day – Now Even Migraineurs Can Drink to That!

Research from Florence Italy, published in the Journal of Headache Pain seems to contradict the long-standing belief that alcohol is a major trigger of migraine headaches.

But for those of  you who become Irish for the day and want to partake in the fun, even if you are a migraine sufferer, the research seems to indicate that a moderate amount of alcohol is probably not the cause of many migraine attacks.

Though many articles talk about alcohol as a migraine trigger, there is actually very little scientific data confirming this.

RED WINE TRIGGER?

For those of you who DO get migraines from red wine, it may have more to do with some of the other chemicals in red wine, than its alcohol content.

But, the bottom line is, if you know red wine gives you migraines, avoid consuming it and try white wine instead.

If you’re not sure about other alcoholic drinks, try a small amount and see how you respond.  You may find, that the alcohol has little or nothing to do with your migraine attacks.

AVOIDING HANGOVERS

If you do consume too much alcohol, some studies indicate that chemicals in asparagus may reduce the side effects of a hangover. Other studies have found that taking a tablespoon of Evening Primrose Oil and a teaspoon of a probiotic powder may help to avoid hangover symptoms in many people. A good rule is to drink a glass of water (or another non-alcoholic beverage) between drinks, and to have at least one big glass of water before going to sleep.

 

water for hangover

 

Enjoy the holiday!

Curt Hendrix,  M.S., C.C.N., C.N.S.

 

Magnesium Helps With Much More Than Just Migraines

You may already know of the many benefits of magnesium for migraine sufferers which is why we include two forms of magnesium (citrate and oxide) in MigreLief products.

Magnesium has numerous effects that support cerebrovascular tone and function including the following mechanisms of action:

  • Inhibition of platelet aggregation
  • Interference with synthesis, release, and action of inflammatory mediators
  • Direct alterations of cerebrovascular tone
  • Inhibition of vasospasm (the dilation and constriction of blood vessels in the brain)
  • Stabilization of cell membranes

But are you aware of magnesium’s other amazing health-protecting benefits?

For example, the Journal of Clinical Nutrition revealed that people who eat foods rich in magnesium reduce their risk of stroke caused by blood clots in the brain (referred to as ischemic stroke) by 9% for each 100 mg. increase in their daily magnesium intake and by 8% per 100 mg. of magnesium for all other kinds of strokes. (An extra 400 mg. per day of magnesium in addition to the other health benefits listed below, will reduce your risk of stroke due to a blood clot in the brain by 36 %.)

Other very important health reasons you need to consume enough magnesium on a daily basis are:

• Helps to maintain healthy blood sugar levels

• Helps to maintain healthy blood pressure levels

• Helps to prevent heart attacks

• Helps keep the heart beating regularly

• The citrate form along with potassium helps to prevent kidney stones

• Helps with Attention Deficit Hyperactivity Disorder

• Reduces risk of heart pains (angina)

• Helps prevent spasms of breathing pathway in asthma

• Helps protect the bones against osteoporosis (might be more important than calcium)

• Helps to prevent the symptoms of PMS (Premenstrual Syndrome)

• Helps to reduce urinary urgency in women

• Helps to reduce or eliminate leg cramps

• Helps to prevent constipation

Daily intake of magnesium should be about 800 mg. per day from all sources. Good sources of magnesium are:

• Bran (rice, wheat, and oat) – ½ cup contains about 460 mg.

• Dark chocolate – 2 ounces contain 200 mg.

• Nuts – i.e. almonds, cashews, brazil nuts, walnuts approximately 200 mg. in 2 ounces

• Sunflower seeds – 200 mg. in 2 ounces

• Edamame – (cooked soybeans) – 225 mg. in 2 ounces

sunflower seeds

sunflower seeds

So for those of you using MigreLief daily which contains 360 mg of magnesium daily,  know that you are getting these important health benefits as well.

I hope this article convinces you to pay attention to your daily intake of magnesium. It is an excellent investment in both your short and long-term health.

 

To the Best of Health,
Curt Hendrix M.S. C.C.N. C.N.S.

 

RECOMMENDED READING: MAGNESIUM FOR MIGRAINES – IS IT ENOUGH?

 

 

 

TIPS for Managing Migraines While Working from Home

The COVID-19 pandemic has changed almost every aspect of our daily lives, including how we work, study, and interact with each other. For starters, a recent survey showed that before the pandemic, only one in five employed Americans worked from home. Now, more than 70 percent of those workers are working from home all or of most of the time. A significant number of school and university students are also learning from home part or full-time. That means that we are relying on our devices more than ever to work and stay connected with friends, family, neighbors, co-workers, and more.

For migraine sufferers, this shift has been both a blessing and a curse. Under normal working conditions, more than 90 percent of migraineurs said they were unable to work or function normally during an attack. In fact, it is estimated that over 157 million workdays are lost every year in the U.S because of migraines. Migraines can be so disabling that many sufferers qualify for accommodations under the Americans with Disabilities Act (ADA), which, among other things, allows them to work from home occasionally.

For people with migraines, some of the perks of working from home include more control over their triggers (aka no bright overhead lighting or strong co-worker’s perfumes), fewer distractions, and more comfort. But working remotely doesn’t come without its challenges. Increased screen time, lack of childcare, poor posture caused by an inappropriate workspace, and changes in diet, sleep, and exercise are just a few of the triggers migraine sufferers have to deal with nowadays.

Take a break when you need to

The pandemic has blurred the lines between work and home life for many of us. We work at strange hours, skip meals, and, since we are working from home, we tend to take up more workload than we used to. If you are getting more migraines that last longer than usual, it may be time to create a routine and put time aside for regular breaks and rest.

There’s no secret formula for how many breaks you should take or how long they should last. Just make sure you schedule adequate time to eat (no skipping meals or eating at your desk while working!), go for a short walk, stretch, and walk away from your electronic devices for a few minutes. Also, don’t try to “push through” a migraine to get work done; it will worsen the headache and make it last longer.

Limit screen time when you can

It is estimated that up to 90 percent of migraine sufferers experience photophobia or sensitivity to light, and the blue light emitted from phone and computer screens can be particularly triggering. Here are some things that may help:

  • Adjust the brightness of your screen: it shouldn’t be brighter than the light around you. If you work in a dark environment, consider getting a lamp to even out the light sources.
  • Invest in an anti-glare screen cover: or consider getting eyeglasses with anti-glare lenses.
  • Sit at least 2 feet away from the screen.
  • Talk to your employer about accommodations: don’t hesitate to ask your employer for accommodations you may need, like screen time limits or a better screen.

Get some fresh air

Being “cooped up” inside for extended periods can increase feelings of loneliness and isolation, which are liked to higher risks for physical and mental health conditions, such as depression and anxiety – both big migraine triggers.

Stepping out into fresh air increases your oxygen levels, helping dilate blood vessels in the lungs and promoting tissue reparation. It is also a great opportunity to step away from the screen, rest your eyes and calm the mind. The benefits of fresh air are extensive.

 

working from home

Build a migraine rescue kit

A migraine rescue kit is a homemade pack of all the items you find helpful.  It saves you time from having to run around looking for these items including a cold pack during those first precious minutes before a full-blown migraine strikes. Migraine kits are very personal and should include the things that work for you.

Here are some items you may want to consider including in your kit:

  • Medication: at least two doses of your rescue and prevention medication.
  • Eye protection: sunglasses, blackout sleep mask, etc.
  • Nutritional Supplements: such as MigreLief Original or MigreLief-NOW.
  • Ear protection: earplugs, noise-canceling headphones, etc.
  • Anti-nausea treatment: ginger tea, ginger candy, motion sickness medication, etc.
  • Essential oils: peppermint oil, rosemary, lavender, etc. All-in-one migraine roller sticks are convenient and easy to use.
  • Water bottle: hydration is key when you have migraines, so don’t forget to keep a water bottle near and drink plenty of water throughout the day.

More Than a Headache: The Social Impact of Migraines

Migraine is a common yet exceedingly debilitating neurological disease. According to the Global Burden Disease Study, migraines are among the top five most disabling conditions in the world, costing nations and individuals billions of dollars every year in productivity loss and healthcare expenditures.

But the burden of migraines is not just economic. More than 90 percent of migraineurs report being unable to work or function normally during an attack, which can last anywhere between 4 hours to 3 days. Several population-based studies have tried to estimate how many days of work are missed on average due to migraines.

In a 2018 study measuring the impact of migraines on work productivity among 1,500 adults in Switzerland, individuals reported missing an average of 31.91 workdays each year from migraines alone. Another report analyzing the socioeconomic burden of migraines in Europe estimated that frequent migraine sufferers miss up to 46 workdays per year. According to another study published by the American Journal of Managed Care, Americans lose an average of 38 workdays every year due to migraines.

In addition to absenteeism (missing work or school) and decreased productivity, many people with migraines have to live with the stigma of having an “invisible” illness. The sad reality for individuals who have “unseen” disabilities like fibromyalgia or migraines is that they are often discriminated against or considered lazy or unreliable.

Given the excruciating nature of migraines, people suffering from this condition often find themselves having to abruptly cancel plans, walk away from family activities, or avoid events or places that might trigger an attack. In a survey conducted by the Migraine Trust, 90 percent of respondents reported feeling isolated because of migraines, and 34 percent said that they miss out on social or family events every week due to headaches.

Migraines are not a one-off event. In fact, many migraineurs find themselves adapting their life, schedule, and aspirations around their migraines, knowing all too well that while they might be pain-free or have fewer attacks for months, at the end of the day migraines are completely unpredictable.

 

Link between migraines and depression

Living with the constant worry that a migraine can hit at any minute also takes a toll on mental health. Chronic migraineurs are five times more likely to develop depression, and 20 percent of people with episodic migraines are thought to have depression as well.

However, the link between migraines and depression or anxiety is not fully understood yet. Some people develop anxiety or depression as a consequence of migraines. In contrast, others with a prior history of mental health problems develop migraines after having depression or anxiety for some time.

An essential part of living with migraines or other pain conditions is learning a variety of techniques to cope with both the physical and the emotional aspects of the disease. Beyond traditional therapies like abortive medications and medical interventions, it is important to reflect on the impact that migraines are having in your life and seek help if you feel like your pain is getting the best out of you. Cognitive-behavioral therapy (CBT), meditation, and mindfulness can help you reshape your relationship with pain and to tackle your migraines with a different mindset.

Are migraines negatively impacting your quality of life? Click HERE to take the Migraine Disability Assessment Test (MIDAS) to evaluate the extent to which migraines are interfering with your day to day life, and talk to your healthcare provider to learn more about your options.

 

 

 

Migraine Relief Drink Recipe – Go Green!

Ingredients

  • 16oz filtered water or coconut water
  • 1 cup pineapple
  • 1 cup kale (3-4 leaves)
  • 1 stalk celery
  • ½ lemon, juiced
  • 1 apple (any kind) sliced
  • 1 cup cucumber (about ½ a large cucumber)
  • ½ inch ginger root
  • 1 1/2 cups Ice

Instructions

Place all ingredients into the blender.
Secure lid and blend well for at least 60 seconds.

Note: You can omit the water and ice and extract the ingredients
with a juicer, or leave it as is for a whole food juice by keeping the fiber.

Enjoy!  (Makes 2 drinks)

The ingredients in this drink are very healthy and may help with headaches, nausea and stomach upset. Ginger has anti-inflammatory properties and is a potent herb that has been known to help with any type of pain or swelling of the tissues. Fresh pineapple contains bromelain, a natural enzyme that has been known to be a form of natural pain relief and anti-inflammatory as well. Cucumber is 95% water and can help with dehydration.  It is thought that the chemicals in celery act to cause sleepiness, increase urine to decrease fluid retention, decrease blood pressure, decrease blood sugar, decrease blood clotting, and increase muscle relaxation.

 

The Health Benefits of Nuts + Roasted Nut Recipes

Nuts make nutritious snacks and are an excellent source of essential micro-nutrients. They are also a good source of each of the 3 macro-nutrients, containing large amounts of protein, complex carbs, and healthy fat. Nuts are have been linked to lower cholesterol, better heart health, weight control, and even lower cancer risk. Compared to people who avoid nuts, those who eat nuts on a regular basis also tend to have:

  • Lower systolic blood pressure
  • Fewer risk factors for metabolic syndrome and a lower risk for diabetes
  • Better cardiovascular health
  • Reduced mortality risk by 23%
  • Greater longevity

There are many studies that link eating nuts to extending life. A 30-year long Harvard study found that people who ate a small handful (approximately 1 ounce or 28 grams) of nuts seven times per week or more were 20 percent less likely to die for any reason, compared to those who avoided nuts.

nut nutritious

Nuts are healthy!

Eating nuts at least five times per week was associated with a 29 percent drop in mortality risk from heart disease, and an 11 percent drop in mortality risk from cancer.

Research suggests that eating nuts may help your heart by:

  • Lowering your low-density lipoprotein (LDL or “bad”) cholesterol and triglyceride levels, which play a major role in the buildup of deposits called plaques in your arteries.
  • Improving the health of the lining of your arteries
  • Lowering levels of inflammation linked to heart disease
  • Reducing the risk of developing blood clots, which can lead to a heart attack and death

What might make nuts healthy for your heart?

Besides being a great source of protein, most nuts contain at least some of these heart-healthy substances:

Unsaturated fats – It’s not entirely clear why, but it’s thought that the “good” fats in nuts — both monounsaturated and polyunsaturated fats — lower bad cholesterol levels.

Omega-3 fatty acids –  It’s well known that omega-3 fatty acids are found in fish, but many nuts also are rich in omega-3 fatty acids. Omega-3s are healthy fatty acids that seem to help your heart by, among other things, preventing irregular heart rhythms that can lead to heart attacks.

Fiber- All nuts contain fiber, which helps lower your cholesterol. Fiber also makes you feel full, so you eat less. In addition, fiber is thought to play a role in preventing type 2 diabetes.

Vitamin E – Vitamin E may help stop the development of plaques in your arteries, which can narrow them. Plaque development in your arteries can lead to chest pain, coronary artery disease or a heart attack.

Plant sterols – Some nuts contain plant sterols, a substance that can help lower your cholesterol. Plant sterols are often added to products such as margarine and orange juice for additional health benefits, but sterols occur naturally in nuts.

L-Arginine –  Nuts are also a source of L-arginine, which is a substance that may help improve the health of your artery walls by making them more flexible and less prone to blood clots that can block blood flow.

In a Dutch study of 120,000 men and women ages 55-69 for 10 years, researchers found that people who ate just 10 grams of nuts each day had:

  • 23 percent lower risk of death from any cause.
  • 43 percent decrease in neurological disease
  • 30 percent decrease in diabetes
  • 39 percent decrease in respiratory disease
  • Fewer deaths due to cancer and heart disease.

How many nuts should you eat per day?

It is recommended that you eat 1 ounce of nuts every day, which is approximately a handful. Moderation is key when it comes to eating nuts or any food for that matter.

Nuts per once ounce (28.5 grams):
49 pistachios, 23 almonds, 10 macadamia, 20 pecans halves, 16 cashews, 14 walnut halves, 16 cashews

 

nut health

Pistachio nuts

Raw nuts versus dry roasted/salted nuts – Limiting salt consumption to no more than 2,500 mg/day is recommended. For those who are sensitive to salt for blood pressure reasons, perhaps no more than 1,500 mg/day is better, and eating raw forms of nuts would be preferable.

Dry Roasting Nuts
Studies have shown that dry roasting of most nuts does not reduce their health benefits. So if you like the taste of raw nuts, go with them but if you don’t, then dry roasted nuts that are either not salted or lightly salted are the way to go. Either way, get in your daily one ounce of your favorite nuts.

I suggest switching between your favorite nut choices because they all have slightly different nutritional make-up. For example, a one-ounce serving of pecans includes over 19 vitamins and minerals including vitamin A, vitamin E, calcium, potassium, and zinc. Additionally, the U.S. Department of Agriculture ranked pecans in the top 20 out of 100 foods for antioxidant capacity. Walnuts contain a number of neuroprotective compounds, including vitamin E, folate, melatonin, omega-3 fats, and antioxidants.

CLICK HERE to learn how to roast nuts and enjoy super tasty recipes to help you go nutty over nuts including; Rosemary Roasted Walnuts, Roasted Almonds with Honey & Cinnamon, Maple-Chipotle Spiced Nuts, Pumpkin Pie Spiced Almonds, Sweet, Salty, Spicy Party Nuts, Maple Citrus Roasted Pecans, Cocoa Cardamom Espresso Roasted Almonds and more.

To the Best of Health,

 

Curt Hendrix, M.S., C.C.N., C.N.S.

 

Riboflavin for Children with Migraine – What You Need to Know

Riboflavin a.k.a. vitamin B-2 has been shown in clinical studies to be highly beneficial for children and adults who suffer migraines and is listed in the American Academy of Neurology’s Guidelines for Migraine Prevention.

About one out of every 10 kids or nearly 8 million children in the United States alone are plagued by what has become the most common acute and recurrent headache pattern experienced by children today.  Migraine pain can disrupt and impair the quality of life for children of all ages. According to the American Academy of Family Physicians, about 5% of elementary school-age children may experience migraine headaches and the physical and emotional stress they cause. This statistic jumps to 20 percent by the time a child reaches high school.    A child who has one parent with migraine has a 50% chance of inheriting it, and if both parents have migraines, the chances rise to 75%.  Before age 10, an equal number of boys and girls get migraines but after age 12 during and after puberty, migraines affect girls three times more than boys.

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