Written by Ayiesha Malik, Integrative Doctor
Dr. Ayiesha Malik is a medical doctor and mind-body specialist. She has trained in naturopathy, homeopathy, and acceptance and commitment therapy. Her approach to health focuses on healing from adversity.
Migraines are beyond a normal headache. They are often a debilitating neurological condition and a leading cause of disability. They are exacerbated by movement, often associated with gastrointestinal symptoms such as nausea or vomiting, and may include visual disturbances. Due to this, many sufferers are unable to continue doing their normal activities as the pain is worse with movement. Following the headache, there is a prodromal phase, which refers to the period when the headache has resolved, but the person is still recovering from the attack.
Treatment options include medication, despite which many sufferers are still in pain and do nothing to address the root causes. Many patients also prefer not to be dependent on long-term medicines due to concerns about side effects. During delicate times such as pregnancy and breastfeeding, women often choose to avoid medications, and doctors usually have concerns about prescribing them. Interestingly, a nutritional supplement, vitamin B1, riboflavin, is suggested in the NICE guidelines as a possible treatment option, demonstrating the acceptance of non-pharmaceutical options. We must make more holistic options available to increase patient safety and choice.
An effective approach to migraine involves a holistic approach, considering nutrition and lifestyle factors alongside triggers, the most common one of which is stress. Many sufferers recognise stress to be a principal trigger but have limited resources on how to address this.
The gut-brain connection also needs to be considered as many migraine sufferers experience nausea and vomiting during their attacks. A JAMA study in 2013 suggested that infantile colic could be an early-life expression of migraine-related discomfort further emphasising the need for a holistic approach, addressing the gut and brain.
This article aims to present some of the holistic treatment options. Often, 2-3 approaches may be tried in combination and under the supervision of a health care professional to ensure a safe and personalised approach. Supplements and herbs are considered safer than pharmaceuticals, but care still needs to be taken, especially in pregnant women.
The role of nutrition in migraine management
Alongside emotional healing, nutrition plays a crucial role in managing migraines. Several nutrients and natural supplements have been shown to alleviate migraines.
Magnesium
Magnesium is essential for numerous bodily functions, including muscle and nerve function. Research indicates that magnesium deficiency is linked to increased migraine frequency. Supplementing with magnesium may help prevent migraines, as it reduces the frequency and severity of attacks. Magnesium supplements can be beneficial, particularly forms like magnesium citrate or magnesium glycinate, which are more easily absorbed by the body. Magnesium can also help improve mood and sleep. Care needs to be taken as magnesium can be dangerous in overdose.
Coenzyme Q10
CoQ10 is a powerful antioxidant that helps in energy production within cells. Research suggests that CoQ10 supplementation can significantly reduce the frequency of migraine attacks and improve the overall quality of life in those who suffer from migraines
B vitamins
Riboflavin can improve oxidative stress, ameliorate mitochondrial cellular deficiencies, combat neuroinflammation, and reduce glutamate excitotoxicity.
Probiotics
Emerging evidence suggests a gut-brain connection, where gut health may influence migraine occurrence. Probiotics can promote a healthy gut microbiome, potentially reducing the frequency and intensity of migraines. Foods rich in probiotics include yoghurt, kefir, sauerkraut, and other fermented products. Probiotic supplements may also be beneficial, particularly strains like Lactobacillus and Bifidobacterium, which have been shown to support gut health.
Ginger
Known for its anti-inflammatory properties, ginger has been used for centuries to alleviate various ailments, including headaches. A study found that ginger powder was as effective as sumatriptan, a common migraine medication, in reducing migraine pain, but without the side effects. Incorporating ginger into the diet can be done through tea, supplements, or as a spice in cooking.
Vitamin D and omega-3 fatty acids may also have a role
Additional natural remedies for migraine relief
In addition to the nutrients mentioned above, several other natural remedies can support migraine
relief:
Essential oils
Essential oils such as peppermint and lavender have been shown to help reduce headache symptoms. These are often available as rollers and can be carried around in a handbag for easy access. They are unlikely to resolve the migraine entirely but may help reduce some of the pain and improve mood.
Herbal remedies
Several herbs have been traditionally used to manage migraines. Feverfew is one such herb, known for its anti-inflammatory properties and potential to reduce migraine frequency. Feverfew has been shown to decrease the frequency of migraines as well as their severity in more than 70% of migraine sufferers who have consumed i
Hydration
Dehydration is a common trigger for migraines. Ensuring adequate hydration throughout the day can help prevent attacks. Overhydration can also trigger migraines by imbalancing electrolytes.
Caffeine
For some individuals, caffeine can help alleviate migraine pain, particularly in the early stages of an attack. However, excessive intake can lead to withdrawal headaches or worsen migraine symptoms too.
The emotional connection: Childhood trauma and migraines
Research increasingly supports the idea that emotional and psychological factors significantly impact physical health. The association between childhood abuse and an increased risk of migraines has also been documented. A longitudinal prospective study reported that the risk of migraine increased >1.7-fold among adults with childhood abuse compared with those without (Tietjen, Karmakar, & Amialchuk, 2017)
How emotional trauma influences physical health
When a person experiences trauma, especially in childhood, it can lead to heightened stress responses in the body. This chronic state of stress can contribute to various physical ailments, including migraines. Emotional trauma can lead to dysregulation of the hypothalamic-pituitary-adrenal (HPA) axis, resulting in increased cortisol levels and inflammation, both of which are associated with migraines. It is not surprising that stress is the most common migraine trigger as many of us have unprocessed emotions, that can cause us to get triggered easily.
Therapeutic techniques, such as acceptance and commitment therapy (ACT), and mindfulness practices, can facilitate emotional healing and promote overall well-being.
Therapeutic techniques for emotional healing
Acceptance and Commitment Therapy (ACT)
ACT encourages individuals to accept their thoughts and feelings rather than avoiding or fighting them. This acceptance can reduce anxiety and help individuals commit to actions aligned with their values, which may improve quality of life and reduce migraine occurrences.
Mindfulness and meditation
Mindfulness practices can help individuals stay present and reduce stress. Techniques such as meditation, gratitude, and qi gong can enhance emotional regulation and decrease the frequency of migraine attacks.
Journaling
Writing about one’s thoughts and feelings can be a powerful tool for processing emotions, particularly those related to past trauma. Journaling helps individuals gain insight into their emotional triggers and patterns, facilitating healing and potentially reducing the frequency of migraines.
The importance of lifestyle changes
In addition to dietary and therapeutic interventions, certain lifestyle changes can contribute to the holistic management of migraines:
Regular exercise
Engaging in regular physical activity can help reduce stress, improve mood, and prevent migraines in the long term. Understandably, often, the last thing anyone wants to do when they have a headache is to exercise! So I’d consider gently increasing movement in between headaches like qi qong.
Sleep hygiene
Poor sleep quality and irregular sleep patterns can trigger migraines. Establishing a consistent sleep schedule, creating a relaxing bedtime routine, and ensuring a comfortable sleep environment can promote better sleep quality and reduce migraine frequency.
Avoiding triggers
Keeping a migraine diary can help identify specific triggers, such as certain foods, environmental factors, or emotional stressors. Once identified, individuals can work to minimise their exposure to these triggers, reducing the likelihood of migraine attacks.
The role of homeopathy in migraine treatment
Homeopathy is a holistic healing system that uses highly diluted substances to stimulate the body’s self-healing processes. Homeopathic remedies are tailored to the individual’s unique symptoms and constitution, making this approach highly personalised.
Working with a qualified homeopath can help individuals explore this treatment option further, allowing them to find the right remedy for their specific migraine symptoms. Homeopathy is particularly appealing for those seeking natural, non-invasive treatments.
Conclusion: Personalised holistic care for migraines
A holistic approach to migraines recognises the intricate connection between emotional health and physical well-being. By addressing unresolved emotional trauma, enhancing nutritional intake, incorporating therapeutic practices, and making lifestyle changes, individuals can find relief from migraines that traditional methods may not provide.
As a trained medical doctor and holistic practitioner, I am dedicated to helping individuals find personalised solutions for their health challenges. If you’re struggling, reach out for a personalised consultation.
Disclaimer: The information in this article is for educational purposes only. Please consult a doctor for diagnosis and treatment.
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Read more from Ayiesha Malik
Ayiesha Malik, Integrative Doctor
Dr. Ayiesha Malik is a specialist in trauma and its effect on the body. She studied Medicine at the University of Birmingham and has always believed in the healing power of the body when nourished correctly. She treats many of her clients using natural and safe methods instead of pharmaceutical medication.
