“Laughter is the best medicine” has never felt less true than when a migraine hits.
“Many medical and environmental factors can trigger migraines, including hormones, neurology, sensitivity to weather changes, barometric pressure, or medicines, environmental allergies, and other causes,” explains functional medicine and nutrition specialist Leona West-Fox, CN, CH, FMCHC.
“Food, nutrition, and lifestyle are the areas we look at, where I have seen incredible success with addressing migraines.”
Below, she shares “nutrient and supplement game changers for migraine prevention and relief,” plus natural hacks to relieve migraines. (Stay tuned for Part Two, where we dive into what to eat, avoid, and limit if you get migraines.)
Nutrients and Supplements
Leona recommends the following:
- Magnesium: “Over 70% of the population may not be getting adequate magnesium, and headaches and migraines are common symptoms of magnesium deficiency. Additionally, magnesium is the ‘great relaxer,’ as it relaxes blood vessels and prevents pain-producing chemicals,” she explains.
- Omega-3: “Omega-3 fish oil can reduce the frequency and severity of migraines, which has been proven in several major research studies. Omega-3’s acts as a natural vasodilator, improving blood flow. It also increases anti-inflammatory compounds in the body while simultaneously decreasing inflammatory compounds in the body that directly relate to pain response,” explains Leona.
“In one study conducted on patients with migraines, it was shown that two months of supplementation of one gram of omega-3 fatty acids significantly decreased the frequency of headaches, and patients reported a 74% reduction in the duration of their headaches. That is a major improvement!”
- Ginger: “Ginger acts as a natural vasodilator, widening blood vessels and enhancing blood flow. It also increases the feel-good neurotransmitter serotonin, all of which helps to reduce the pain, inflammation, and constriction associated with migraines. Ginger has natural anti-nausea qualities, to boot, reducing this common symptom experienced by many migraine sufferers,” says Leona.
- Riboflavin (B2): “Riboflavin is a well-documented safe and effective option to reduce the severity and frequency of migraines, in part by the role it plays in energy metabolism in the mitochondria of our cells,” says Leona.
- CoQ10: “CoQ10 also operates in the mitochondria and lowers levels of the pain-related protein CGRP that are often sky high during a migraine. Many prescription migraine medications act on this CGRP receptor,” she says.
- Quercetin: “Quercetin contains naturally anti-inflammatory compounds and antihistamines,” Leona says. “Quercetin can aid in reducing pain while inhibiting histamines often associated with many migraine sufferers who experience secondary allergies or histamine intolerance.”
(Ofc, you always want to speak with your healthcare provider before starting new supplements.)
- “In addition to oral magnesium, rub topical magnesium onto the bottoms of your feet,” Leona says.
- “Use peppermint oil. There are rollers you can use on the areas where you feel the most pain,” she suggests.
- “Apply pressure and peppermint to the body’s pressure point LI-4, also called Hegu (her-goo),” she says. “It is found on the back of your hand between the base of your thumb and index (pointer) finger.”
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