Migraines aren't your average headache. They're a complex neurological condition that can impact almost every aspect of life. While many people think of migraines as intense head pain, the truth is they come with a whole host of other debilitating symptoms. From nausea and sensitivity to light, mood swings and exhaustion, migraines can turn everyday tasks into major challenges.
What is a migraine?
At their core, migraines are a type of headache marked by intense, throbbing pain, often on one side of the head. But they're more than a headache. Migraines stem from complex brain activity, including changes in blood flow, nerve pathways, and inflammation.
For some people, migraines are preceded by something called an "aura"—visual disturbances like flashing lights or blind spots, or even tingling sensations. The pain can last anywhere from a few hours to a few days, seriously affecting everything including work, home responsibilities and social life. It's not the headache; it's everything that comes with it.
The four phases of a migraine
Migraines don’t hit out of nowhere; they usually go through four distinct phases.
Pre-migraine phase:
This phase can sneak up a day or two before the actual headache begins. People may experience subtle signs like mood shifts, food cravings, fatigue, or neck stiffness. Catching these early signals and taking preventative actions, can help avoid or reduce the intensity of the attack.
Aura (Pre-Headache) phase:
If you experience an aura, it usually shows up with visual disturbances (flashing lights, or blind spots), or sensory changes like tingling. This phase typically lasts 20-60 minutes and signals that a migraine is on its way.
Headache phase:
This is when the pain becomes intense—usually a throbbing or pulsing sensation on one side of the head. Nausea, vomiting, and sensitivity to light, sound, and even smells often accompany the headache. This phase can last anywhere from 4 hours to 72 hours, making it tough to function.
After-migraine phase:
Once the pain subsides, you might enter a postdrome phase, also known as the “migraine hangover.” This phase can leave you feeling drained, mentally foggy, or just out of it. It can last for hours or even days.
Common migraine triggers
Understanding what sets off your migraines is key to managing them. Everyone may have their unique triggers.
Food and drinks: Certain foods like chocolate, alcohol, aged cheeses, or even MSG can spark a migraine.
Stress: Emotional or physical stress (especially tension in the neck and shoulders) is a huge culprit.
Hormonal changes: Women are particularly prone to migraines linked to hormonal fluctuations, like during menstruation or menopause.
Sleep disruptions: Whether it's lack of sleep or oversleeping, both can trigger migraines.
Environmental factors: Bright lights, loud noises, strong smells, and even changes in weather can set off a migraine.
Natural remedies for migraine relief
While medications can help manage migraines, many people are turning to natural remedies to look to reduce frequency and severity.
Essential oils: Peppermint and lavender oils can work wonders. Peppermint helps reduce pain and muscle tension, while lavender has calming, anti-inflammatory properties.
Magnesium: Low magnesium levels are linked to migraines. Supplementing with magnesium or eating magnesium-rich foods (think spinach, almonds, or avocados) may help.
Acupressure and acupuncture: Both practices have shown promise in relieving migraine pain by balancing the body’s energy and reducing inflammation.
Hydration: Staying hydrated is crucial since dehydration is a common migraine trigger.
Herbal remedies: Feverfew and ginger have shown promise in clinical studies, but always consult a health professional before using these, especially if you're on medication.
Certain foods trigger migraines
Cheese: Aged cheeses contain tyramine, which can cause blood vessels to constrict and then dilate, potentially triggering a migraine.
Chocolate: Chocolate contains compounds like phenylethylamine and theobromine, which can dilate blood vessels and trigger headaches.
Citrus fruits: Oranges, lemons, and grapefruits may increase histamine levels in the body, which can trigger a migraine.
Cured meats: High in nitrates, these meats 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 and fried foods: These foods can cause inflammation in the body, upsetting digestion and leading to migraine symptoms.
Caffeine: Caffeine is a double-edged sword—while it can help some people, it can also trigger migraines in others, especially if caffeine intake is suddenly reduced or very high.
Food additives: MSG and artificial sweeteners like aspartame are 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: Skipping meals can lead to a drop in blood sugar, triggering a migraine, particularly for those who are sensitive to such fluctuations.
Conclusion
Migraines are more than painful headaches, they're a complex neurological condition that can affect every part of your life. By understanding the different phases of a migraine, identifying your triggers, and exploring both natural and conventional treatments, you can take control of your migraines and reduce their impact. If you're dealing with frequent or severe migraines, it's a good idea to consult with a health professional to create a personalised management plan.