Migraines are more than just headaches - they're a complex neurological condition with wide-ranging effects. Beyond severe head pain, symptoms like nausea, light sensitivity, mood changes, and fatigue can make everyday tasks feel overwhelming.
What is a migraine?
A migraine is a neurological disorder often marked by intense, throbbing pain on one side of the head. However, migraines involve more than just head pain—they result from complex brain activity involving blood flow changes, nerve pathways, and inflammation.
Some people experience an “aura” before the pain begins, which may include flashing lights, blind spots, or tingling sensations. Migraine attacks can last from a few hours to several days, significantly affecting work, home life, and social interactions.
The four phases of a migraine
Pre-migraine phase: Occurs 1–2 days before the headache. Common signs include mood changes, food cravings, fatigue, and neck stiffness.
Aura (Pre-Headache) phase: Not everyone experiences this. Auras typically include visual disturbances or sensory changes and last 20–60 minutes.
Headache phase: Intense, pulsing pain—usually on one side—accompanied by nausea, vomiting, and sensitivity to light, sound, or smells. This phase can last 4 to 72 hours.
Recovery phase: After the pain fades, many feel fatigued, confused, or mentally foggy for up to a day or more.
Common migraine triggers
Identifying personal migraine triggers is key to prevention. Common ones include:
Stress: Emotional or physical stress—especially tension in the neck and shoulders—is a leading trigger.
Hormonal changes: Especially in women, migraines can be linked to menstruation, pregnancy, or menopause.
Sleep disruptions: Both lack of sleep and oversleeping can cause migraines.
Environmental factors: Bright lights, strong smells, loud noises, and weather changes are frequent culprits.
Natural remedies for migraine relief
Many people seek natural ways to manage migraine symptoms and reduce attack frequency:
Essential oils: Peppermint may reduce pain and muscle tension. Lavender has calming, anti-inflammatory properties.
Magnesium: Supplementing magnesium or eating magnesium-rich foods (think spinach, almonds, or avocados) may help prevent migraines.
Acupressure and acupuncture: These practices have shown promise in relieving migraine pain by reducing inflammation and regulating nervous system activity.
Hydration: Dehydration is a common trigger. Drink plenty of water daily.
Herbal remedies: Feverfew and ginger may help but consult a healthcare provider before use—especially if you're on medication.
Certain foods trigger migraines
Aged Cheese: Contain tyramine, which can cause blood vessels to constrict and then dilate, potentially triggering a migraine.
Chocolate: Contains compounds like phenylethylamine and theobromine, which can dilate blood vessels and trigger headaches.
Citrus fruits: May raise histamine levels in the body.
Cured meats: High in nitrates, which can dilate blood vessels and release serotonin, both of which are linked to migraines.
Dairy products: Fermented dairy like yogurt has high levels of tyramine, and lactose sensitivity can also make migraines worse.
Fatty & Fried Foods: These foods can cause inflammation and upset digestion, leading to migraine symptoms.
Caffeine: Helpful in moderation, but sudden changes in intake can trigger migraines.
MSG & Aspartame: Often found in processed foods and can stimulate migraine-inducing neurotransmitters.
Alcohol: Sulphites in wine and yeast in beer can trigger migraines, and the dehydration caused by alcohol doesn’t help.
Fasting: Can cause blood sugar drops that lead to migraines.
Migraines are more than just headaches—they're a neurological condition that can deeply affect daily life. By recognizing migraine phases, identifying personal triggers, and exploring both natural and medical treatments, it's possible to reduce their frequency and impact. If you experience chronic or severe migraines, consult a healthcare provider for a personalized treatment plan.