Migraines - How to bounce back?

[EmJen]

Hi friends! 

I've been suffering from occasional migraines since the age of 9 (I'm currently 25 & no one else in my family gets them) - the frequency, duration, pain levels, etc have never quite been uniform/consistent, although I will admit that it's gotten a bit better over the years.

Aside from the numbness of limbs and auras, the main thing I cannot stand is vommitting. For me, it'll happen up to 3-4 times during a headache, and the next couple of days following the migraine must be proceeded with caution. (I just had one yesterday morning before a long flight.)

I'm coming to the community for this question: what foods help you bounch back after a migraine?

I understand that diet, sleep, and exercise can help prevent them, so I'm definitely opening to hearing about everyone's top go-tos! Over time, I've been able to cut them down by slowly changing my diet, but I've love to hear any guidance, advice, or suggestions, too.

During a migraine, I'm consuming things I wouldn't usually just to help the nausea - gatorade, ginger ale, and potato chips are the three things that help me push through the headache quite quickly. But! Since I'm not really keeping anything down, and they aren't nutrient dense (obviously), I'm curious as to how I might be able to better guide my body back to 'normal' in a healthy way. 

To be claer - I'm not concerned about the calories (or calculating calories) lost when vommitting! My focus is to learn more about how to move forward after the headache is done. 

I also ask because after a migraine, it always takes me a few days before I can really workout intensely (forget running, zumba during this time frame...).  

Instead of letting the migraines win, I'd like for my life to be able to continue. Open to any and all ideas. 

Thank you! 

[Raviv · Accepted solution]

This is totally going to sound like "woo" and I certainly thought it was when I first heard it.  But I talked to quite a few people that said it helped and, quite frankly, you get desperate when you have migraine after migraine.

Take magnesium.

Seriously.  I started taking 400-500mg right before I roll over and go to sleep.  I have been doing that for a few years now, and I cut the number and severity of migraines pretty much in half.  Most multi-vitamins have magnesium, but usually only about 150 m, and not the good stuff.  Get a bottle of decent magnesium and just keep it next to your bed, then take it right before you go to sleep.  It's cheap, simple and might help, so I would absolutely give it a try

From what I understand, magnesium citrate absorbs a lot better than magnesium oxide, which is the more common form most companies use.

Magnesium Bonus #1 - it's a natural muscle relaxant, so it won't make you drowsy, but it can make you fall asleep faster and stay asleep better.  That's always a good thing.

Magnesium Bonus #2 - it also works as a mild laxative (unless you take A LOT of it, then it's not so mild), so you have a nice, easy poop in the morning.  Get it?  #2?    If you find it's uncomfortable, just take less or change types of magnesium.

Magnesium Bonus #3 - it can help with Restless Leg Syndrome (runs in my family) depending on the cause.

Magnesium Bonus #4 - it's good for overall neurological health, and brains are kind of a big deal.

I don't know what to tell you about getting over a migraine once you have it.  Sometimes two Aleve help but most times it doesn't.  I have Imitrex for when it doesn't, which is thankfully a whole lot less often now.  I totally get the part about eating too.  I don't know why, but for some reason the very act of eating something makes the pain less severe.  So there isn't much incentive to stop eating during the day.  And if they last for three days, like mine used to, you're kind of screwed.

I would just try to get some kind of activity in, even if it's a relaxing kind of yoga in a quiet part of your home.  I have a DVD called Crush Candlelight Yoga, and it has one workout that's for strength building and another one that's purely for relaxation.  Maybe the 2nd one might be something that would keep you moving and in the habit of working out, but without the "I just want to curl up in a ball while the world goes away" feeling.

And welcome to the forum!

[EmJen]

Thank you so much for your response! 

I had heard about the magnesium idea before, but hadn't quite heard more about the affects, etc. I really appreciate it! Is there a brand you prefer? May I ask the price range for said item? (I'd love to go pick up some asap.)

[Raviv · Accepted solution]

Right now I'm just using the cheap stuff, but you can get magnesium citrate pretty cheap from Amazon.  I would imagine GNC would carry it too.  It's not hard to get, you just have to look a little bit and check the label on the back.

[knicc13]

Hi there-

I get migraines like clockwork once a month as mine are hormone related. I have found that eating a very clean diet (cutting out processed foods) has done wonders for my migraines. Like you, I have bad vomiting and am essentially useless for the entire day and mostly bed-ridden. Ever since I started really changing my diet I have noticed that if I do get a headache at that time of the month that it is MUCH more managable and I can still function like a normal human being :). I would really recommend taking a good hard look at your diet and seeing if cleaning it up might help! Albeit this is just anecdotal from my own peronal experience, but it has been a miracle for me. Take care!

Kelly

[EmJen]

@knicc13  Thank you so much for your message! 

Yeah, I have been trying to clean up my diet as much as possible. I'm doing my best to avoid processed foods - and when not as successful, I feel good in having some awareness about it.  

During your headaches, do you have certain foods or remedies that you go to in order to help you bounce back?  Or, specific things you try to focus adding to your diet to help avoid potential triggers? 

[knicc13 · Accepted solution]

@EmJen When I do wake up with migraines I try to pump myself full of nutrients before the nausea sets in (even though sometimes it is too late grrrrr!!), so I will make a smoothie or run over to a local smoothie place and get a raw juice and add a multivitamin booster and take 2 excedrin migraine. This usually helps me get control over the migraine and if I catch it early enough it will really put it at bay. It does not always work for me, but it definitely does much more now than before I cleaned up my diet. I have not tried the magnesium but I will definitely hit that up before my next cycle so thank you to the person who mentioned that! Another thing that helps me is I have a colleague who is a pain psychologist and he showed me a spot on the back of my head at the base of my skull on the same side as the migraine where you take a tennis ball or your thumbs and press hard up against it to release the vessel and let the blood flow again. I am not really into holistic remedies (because I don't know much about them) but this really does alleviate some pain! When you get a migraine, try rubbing around the base of your skull to find this area. Trust me, you will  know when you've hit the right area. 

[HelenaFitbit · Accepted solution]

I've noticed with my partner that migraines happen more often after a binge or close to TOM; usually plenty of liquids (even pedialyte) help my SO bounce back into activities. 

@knicc13 I know about that neck thing! I've tried massaging and my SO says it eases the pain. 

Huge amounts of salt, sugar or fat (binges, mostly) are the triggers for migraine; at least in this case. 

Double check with your doctor! Hope you feel better soon 

[EmJen]

@HelenaFitbit & @knicc13 Thank you so much!!!  You're helping me see migraines as an actual 'cause & effect' rather than this uncontrollable 'thing' that likes to randomly show up! 🙂 

@knicc13 I will definitely try to base of skull massage during my next headache! And the smoothie is such a great idea! I usually miss the window on eating anything right when a migraine begins (it's usually only a couple of minutes between realizing a headache is happening & the nausea setting in), but! I'm hoping that with eating clean and working out more, my body will give me a heads-up further in advance so I can really prep.  I'm gonna try to make a smoothie after the headache too - that'll definitely help replenish and rejuvinate! 

@HelenaFitbit - That makes a lot of sense! My TOM had never been regular until this summer - (coincidentally the summer that I'm becoming more aware of what I'm eating lol). It was never a secret to me that I went to food as a source of comfort during stressful times, but I've had to take a hard look as to the reasons that lead me there. Pizza & ice cream were my go-to; while I knew I wasn't making a heathy choice I didn't realize what exactly from those items were causing the headaches. It makes complete sense! And I almost feel silly for not realizing. I will definitely talk to my doctor about it. 

Thank you both so much! This journey of getting healthier for me as been driven by this goal of understanding how migraines are caused, and how nutrition can help. I really appreciate your advice and suggestions! 

[Raviv]

Migraine triggers can be just about anything.  For a lot of people, red wine will give them one.  For me it's any kind of wine, even if someone cooks with it.  Italian restaurants are a nightmare for me.

Other triggers for me are cured meats (hot dogs, bologna, pepperoni, some jerkies, sometimes even deli turkey), dark chocolate, commercially dried fruit, hormone fluctuations (which menopause has eliminated, thankfully), drops in barometric pressure (when a storm comes in), sudden rises in blood pressure (like if someone all of a sudden starts yelling at me for no reason) and - the weirdest one - aspirin.

It takes a while to figure out what they might be since they're not usually instantaneous.  For instance, I could get one and it could be hours after having a nice brisket, which shouldn't be a problem.  Then I find out later it was marinated in wine or seasoned with Old Bay.

[kat3]

I sympathize. i've had migraines for >30 years. there's too many meds out there now to be still living like we used to have to. go see a doc & get on a preventative and an abortive, even if it means a daily pill or 2. Good luck. stay hydrated & rested.they're both triggers

[kat3]

yup, it works

[EmJen]

Thanks @Raviv! 

Thank you, also, @kat3!

I've found that red wine gets me every time. I've seen a few doctors and I'm taking (or at least try to when my hands aren't too numb during a headache) Imatrex.  Each time I've gone, they've all had trouble helping me figure out why they happen.. I am the only person in my family (immediate and distant) who gets them, so I've never really had another family member there to help guide me through this process, but! I'm very thankful to have this FitBit Community for that now! 🙂 

[Farica]

I don't have any real advice, but lots of sympathy, heh. I had migraines for years, they got very much worse and then stopped completely, some hormonal explanation there apparently. Agree that triggers can be just about anything, and sometimes a bit odd. I remember once sniffing - sniffing, NOT drinking - rum and getting an immediate migraine. Exercise is difficult to work around - sometimes something like walking is beneficial and soothing, but anything stenuous is out of the question. But I don't know what foods to suggest.

[HelenaFitbit]

I'd say, work around migraines in a preventive way instead of an abortive way. Usually these types of painkillers are quite strong and while taking one is the best solution at that time, their effect may wear out if they are constant, I've seen it with my SO! A couple excedrin or Neurobion don't do the trick anymore.