Let’s Talk About Migraines

Morning!

Some days glide by. Others show up with a migraine, uninvited, like a toxic ex in your nervous system. This isn’t your average headache. Migraines are full-scale neurological meltdowns with zero respect for your plans.

In this issue, we’re digging into what migraines actually are, why science is still kind of confused, and what might help keep them from running your life.

Sufferers, supporters, and curious lurkers, welcome. Let’s get into it!

CORE

Migraine vs. Headache

Now here’s where things get tricky. Not too long ago the generally accepted theory as to why they occur was due to vasodilation (the expansion of blood vessels in the brain). However, in recent years there have been more causes that have been added to the list. While these aren’t truly the root causes behind migraines, they are mechanisms by which they appear, which helps us understand it.

One such addition is Cortical Spreading Depression (CSD). This is a slow-moving wave of hyperactive nerve firing in the brain where nerve cells suddenly become very active, then quickly quiet down. This wave travels across the brain’s surface and is thought to cause the visual or sensory changes people notice before a migraine, called the migraine aura.

Then there’s neuroinflammation. Inflammatory responses in the brain cause blood vessels to dilate, nerves to become irritated, and pain to spike. It’s your nervous system flipping all the wrong switches at once.

And yes, genetics matter. As always our genetic heritage plays a relatively important role in important health issues that impact our day to day life. Although not a determining factor, people with migraines do exhibit brains that are more sensitive to stimuli like light, sound or stress. 

Common Triggers

Triggers are unique to each person, but patterns do emerge. Hormonal changes, particularly the drop in estrogen before a menstrual cycle, are one of the most common. Sleep disruption is another big one. Both too little and too much sleep can create an imbalance that sets a migraine in motion.

Stress plays a major role, especially the kind that builds up and then suddenly drops off. Many people report migraines after a high-stress event ends, not during it.

Diet is a common culprit as well. Foods like red wine, chocolate, aged cheese, and anything high in nitrates or tyramine can be problematic. Caffeine can be helpful in small doses but triggering when overused or suddenly withdrawn. Skipping meals or going too long without eating is a mistake for anyone, but especially for those prone to migraines.

Dehydration, especially without proper electrolyte intake, can be a major trigger, not because of the water itself, but because the brain needs specific minerals to regulate nerve signals. Without them, things start to misfire.

There are a lot more, but you get the picture. It is important to note that these triggers don’t cause the migraine but they expose it.

So What Can You Do?

The best known way to treat migraines is by applying SEEDS.

Sleep. Sleep is crucial for reducing inflammation and giving our brain time to recover after a long and stressful day. The best piece of advice in this aspect would be to settle on a sleep schedule and stick to it, including on weekends. That way you get your body used to sleeping enough… not too much, not too little. 

Exercise. The American Migraine Foundation says that exercise is known to help reduce the frequency and intensity of migraines. Typically exercise helps to mitigate migraines' effect on our lives because it releases endorphins, our bodies natural pain-killer. It also helps to reduce stress, oxidative stress, and improve sleep… you get the idea.However, this doesn’t apply to everybody. Some people report that exercise is actually a trigger for their migraines, so it is important to listen to your body. What works for some people may not work for you, and that is okay, you will just need to do some trial and error until you find what works for you. 

Eat. Aside from having a healthy and balanced diet there are a few special do’s and don’ts that we consider to be very important to be aware of so that they can be ruled out or affirmed that they are the trigger for your own migraines. 

Don’ts

• Too much coffee: Caffeine hasn’t been directly linked to migraines but people do report them at a higher rate when drinking excessive amounts. Note the use of the word excessive, so anything under 3 cups a day shouldn’t be causing any problems. However since this is a very individual matter there will be people who can drink 8 cups a day and be fine and others who can’t even smell coffee. 

• Red wine and other alcoholic beverages: Fermented alcohol drinks typically contain histamine which is a molecule that triggers inflammation. Not only that but they often contain nitrates and nitrites which are well known triggers. 

• Aged cheeses: for their tyramine content, also found in red wine. 

• Chocolate: One study found that chocolate triggered a migraine attack 42% of people when compared to placebo.

• Artificial sweeteners: Like aspartame that are commonly found in diet coke and other sugar free options are reported to be the trigger behind lots of migraines.

Do’s

• Magnesium: Magnesium is critical to calming down our nervous system and reducing CSD and reducing vasodilation. It has been proven in many studies that magnesium supplementation improves symptoms but it doesn’t end there. Up to half of migraine sufferers are magnesium deficient which within itself is a strong biological trigger that magnifies one's preexisting tendency for migraines. It is recommended to take anywhere from 400-600 mg of magnesium through supplements a day. 

• Electrolytes: Dehydration is another common trigger that can amplify migraines. Electrolytes apart from ensuring that water stays where it needs to be is also in a lot of cases one of the most important molecules for communication between neurons. So not enough electrolytes can cause our neurons to overfire or misfire. OceanHydrate is OmniBlue’s very special electrolyte focused product that combines the 4 most important electrolytes for hydration (Magnesium, Chloride, Potassium and Sodium) in important quantities 

• Omega 3 Fatty Acids:Largely due to its famous antiinflammatory properties. By reducing inflammation it is helping to mitigate one of the most common magnifiers of migraine pain.

Diary. Yes, you read that right. You can’t improve what you don’t measure. Keeping a migraine diary can help identify potential triggers and patterns in migraines, helping you when you do get one.

Stress. Managing stress through relaxation techniques, stress-relievers, or other strategies can help reduce the likelihood of migraine. Remember, the prevention is always better than the cure, so maintaining stress lowering activities can be beneficial.

ENDNOTE

Final Thoughts

Hopefully this proved useful for those who battle migraines. There is a lot of information here, so if you have any questions, feel free to reach out to us!

Until next week!