Managing Migraine Headaches : Food Choices


After struggling with chronic migraine headaches for over 20 years I made the brave decision to start sharing my experiences and journey of recovery. Initially I was very apprehensive about sharing the ‘migraine’ story, it felt like I was opening a Pandora’s Box, would the revelation come back to bite me, would I ever be free of this completely debilitating agony .. Eventually I plucked up the courage and I’ve been migraine-free for almost 2 years!

The story and journey was long, complicated, painful ( in more ways than one ) disappointing and exhausting. I was almost at the stage of giving up and assigning myself to a life of adapting to the pain but something wouldn’t let me give up, I was too young and too much life to live. For any of you reading this who have never had a chronic migraine headache may I add, your life is not your own, you live in fear of another attack when you go to a dark room and wait and wait for the agony and sickness to stop.

The first and most effective change that took place in my daily routine was a correct dietary protocol. This particular protocol needn’t be just for the relief of migraine pain but statistically, otherise know as the “polymeal”, is a common sense, back-to-basics meal plan for addressing all sorts of pain, inflammation, cardiovascular disease, autoimmune disease and gut issues, so commonly seen from the effects of a modern day developed diet.

In a nut shell, it is an elimination af ALL processed, packaged, genetically modified or otherwise modified foods and getting back to a simple plan of eating real, whole (preferably organic) foods in their natural original state.

My key changes were –
1. Eliminating or reducing dairy and gluten.
2. Eating more fruits and vegetables, particularly vegetables ( a ratio of 70:30) especially GREENS as well as a balance of reds, yellows, oranges, purples and blues. (1 cup of each colour every day).
3. DRINKING MORE WATER! Dehydration causes massive ill-effects on pain, inflammation and energy.
4. Reducing caffeine and replacing with lemon water or herbal teas.
5. Eating oily or cold water fish at least 3 times per week.
6. Including healthy fats, fibre and protein in every meal. (As a guideline – a thumb of fat, a palm of protein and a handful of fibre).
7. Reducing animal protein and replacing with plant sources.
8. Eliminating processed sugar and when necessary, replacing with less processed versions such as maple syrup or coconut sugar.
9. Last but not least, enjoying a small glass of red wine and a square of dark chocolate every day!


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