Decoding the mystery of migraine

For the millions of people affected worldwide, migraine is much more than just a headache. It is a disorder of the nervous system, characterised by throbbing and pulsating pain, often accompanied by nausea, vomiting and sensitivity to light, noise and odours.¹ It’s these neurological symptoms that set migraine apart from headaches, which tend to be limited to pain or discomfort in the head or face.

The frequency of migraine attacks is highly variable. Some people may experience only one per year, while up to a quarter of migraine sufferers experience more than one a week. The average may be as high as 21 episodes per sufferer per year.² For almost 8% of migraine sufferers, at least half of the month is consumed by migraine days.³

It’s estimated that about 4.9 million Australians experience migraines. The condition can begin in childhood, but it more commonly appears in the 20s and 30s.³ 71% of migraine sufferers in Australia are women.³ What’s more, research shows that women’s migraines are more frequent, more disabling and longer lasting then men’s.⁴ It’s thought that hormonal fluctuations may be responsible for these differences.⁵ About half of women with migraines experience menstrual migraines, which typically occur in the days leading up to menstruation when a drop in oestrogen can act as a trigger.⁶

Migraines also tend to increase during perimenopause, when hormones fluctuate and women are more likely to experience mild depression and poor sleep, both of which can be triggers for migraines.⁷

Poor sleep is a very common trigger for migraine. Migraine pain can make it difficult to sleep, and lack of sleep can bring on migraine and pain.⁸ Avoiding screens and dimming lights in the two hours before bed can help to signal to the body that it’s time to sleep and promote the release of melatonin, making it easier for you to fall asleep sooner and wake feeling refreshed.⁹

Emotional stress is another commonly reported migraine trigger and negative thoughts, feelings and beliefs have been shown to have a negative impact on our wellbeing.¹⁰ Pain catastrophising is strongly associated with severe migraine-related disability, and feelings of fear and avoidance lead to an increase in migraine frequency and a decrease in quality of life for many migraine sufferers.¹¹ Fortunately, a holistic approach that incorporates meditation, Cognitive Behavioural Therapy, which focuses on improving coping skills, and mindfulness-based stress reduction may help mild migraine sufferers find relief.^12.13.14

Your doctor may be able to offer you support via a personalised treatment plan. This may involve some lifestyle and pharmaceutical interventions. There are also several naturopathic options which you might want to implement and discuss with your healthcare professional.

Vitamin B2 is often included in formulations as it has been shown to reduce the occurrence and duration of mild migraines.¹⁵ B6, B12 and magnesium support nervous system function, while B6 and magnesium also support a healthy stress response in the body when dietary intake is inadequate. ^16,17

Green leafy vegetables are a good source of dietary magnesium, while dairy, eggs and red meat are high in B vitamins.^18,19 Ensuring that you eat regular meals, stay hydrated, and avoid trigger foods and refined foods may also be supportive.²⁰

If you’re at the beginning of your treatment journey and are confused about where to start, consider working with a naturopath in a clinical practice. They can help to identify migraine triggers, nutritional deficiencies, establish restorative sleep and exercise practises as well as connect you with other practitioners. Remember to always speak to your healthcare practitioner before adding any new treatments to your regimen.