Hey Migraine Mentees 👋 

Today’s newsletter takes another 5 minutes to read—so if you’ve only got 60 seconds, here’s what you need to know:

• A LOT of people have been told they have migraine symptoms when they’re actually dealing with tension headaches…

• Migraine symptoms can present in a multitude of ways, but they have specific symptoms that headaches don’t…

• Chronic headaches usually have specific traits and referral patterns that they follow… And so do migraines…

• Electrolytes are a game changer for managing migraine symptoms…

• Food is medicine; Treat it that way!

☕ Always remember that you are NOT your diagnosis… And you shouldn’t be treated that way.

You deserve to work with providers who treat you like the individual that you are. Don’t settle for less than that!

On with the show… 🎥 

🧠 The Migraine Mentors

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👉️ In This Week’s Edition…

• 📰 Nerdy Migraine News & Research

  • The Latest Updates in the Migraine/Health & Wellness Community…

• 🥡 Weekly “Take-Meme-Out”

  • Sleep…AM-I-RIGHT? 💤 

• 🗒️ Read This Now!

  • Are You Actually Having A Migraine?

• 🍴 Migraine-Friendly Recipe of the Week

  • Baked White Fish with Mashed Parsnips & Steamed Green Beans

📰 NEWS AND RESEARCH

Hot Off The Press…

• 🧘 Moving your body may work like a “natural medicine” for your brain. A 2025 meta‑analysis found that regular exercise (especially moderate‑intensity aerobic plus resistance training, yoga, and tai chi) clearly cut migraine attacks, with the sweet spot around 70–135 minutes per week over 8–10 weeks.​

• 🦠 Your gut bugs might be helping (or hurting) your brain. A 2025 systematic review showed people with migraines have a distinct gut microbiome pattern, and early trials of probiotics and symbiotics reduced attack frequency and painkiller use, pointing to microbiome‑focused nutrition as a promising new tool.​

• 🌙 Messy sleep schedules are a hidden migraine trigger. A 2025 meta‑analysis of more than 38 million workers found that irregular night shifts raised migraine odds by over 60%, especially in women, while more regular daily routines were linked to fewer attacks.​

• 🧎 Gentle mind–body movements are no longer just “nice to have.” Network analyses and randomized trials now suggest yoga and tai chi not only lower migraine frequency and intensity but also improve mood, stress resilience, and quality of life, making them powerful add‑ons to standard care.​​​

🥡 WEEKLY TAKE-OUT

Meme of The Week…

🗒️ READ THIS NOW!

Are You Actually Having A Migraine?

If you’ve wondered whether your pounding head is “just a headache” or something more, we’re here to help you…

Understanding the distinction helps you choose the right care—especially if symptoms keep disrupting your life.

⁉️ What is a Headache?

A “headache” is a broad term for head/neck pain, often from tension, dehydration, or environment, and is usually temporary in nature. Tension-type headaches (the most common) feel like a dull, band-like pressure across the forehead/temples/back of the neck, with few extra symptoms.

More importantly, they’re not typically tied to hormones.

📖 Common Headache Symptoms

• Mild–moderate (sometimes severe) dull aching pain

• Band-like pressure around the head/neck

• Rarely accompanied with nausea, light/sound sensitivity, or visual changes

• Often bilateral in nature

⚡️ What is a Migraine?

Migraine is a neurological disorder with a predictable (often multi-phase) pattern and more disabling features. Attacks commonly involve unilateral, throbbing pain; nausea or vomiting; sensitivity to light, sound, or smells; and sometimes aura (flashing lights, blind spots, zigzags).

In many women, attacks track with menstrual cycles and hormonal shifts.

🤖 Typical Migraine Features

• Moderate–severe throbbing, often one-sided

• Accompanied by nausea/vomiting, sensory hypersensitivity, and altered perceptions

• Visual aura’s occur in 30% of patients

• Lasts hours to days in duration, and can be influenced by weather, hormones, and sensory triggers

🎚️ Triggers - Headaches vs. Migraine

• Chronic Headaches

  • stress/muscle tension, dehydration, poor sleep or skipped meals, prior trauma.

• Migraine

  • brainstem/neural hyper-excitability, hormonal shifts (e.g., estrogen withdrawal), certain foods/alcohol, sensory overload.

    • All of the triggers associated with headaches can also be triggers for migraines…

❤️‍🩹 Treatments & Support

Headaches

• Hydrate: aim ~2 liters/day (adjust for body size/activity).

• Loosen up: neck/shoulder stretches, gentle yoga, posture breaks.

• OTC (sparingly): occasional ibuprofen/NSAIDs; avoid overuse.

• Lower stress levels: breathing, mindfulness, micro-breaks.

Migraines

• Track triggers: use a diary to map food, sleep, environment, hormones.

• Nervous-system supports: evidence backs magnesium (e.g., oral Mg trials), riboflavin (B2, 400 mg/day), CoQ10, and omega-3–rich diet (higher EPA/DHA, often with lower omega-6).

• Dietary focus: anti-inflammatory pattern (leafy greens, seafood, olive oil); limit processed foods/alcohol. Omega-3 dietary RCTs show fewer headache days.

• Sensory resets: dim lights, reduce noise, rest during attacks.

Clinical Note: Supplements can interact with medications (e.g., anticoagulants, antihypertensives). Feverfew shows mixed benefits; quality and dosing matter. Consult your clinician before starting supplements.

🏥 Know The Differences - Treatment Matters!

Recurring or worsening headaches/migraines warrant a professional evaluation to rule out other causes and personalize treatment (including visual/vestibular rehab, preventive meds, CGRP-targeted options, and lifestyle strategies).

You’re not alone on this journey… And with the right plan, even severe migraines can improve!

🧠 The Migraine Mentors

🍴MIGRAINE-FRIENDLY RECIPE

🐟 Baked White Fish with Mashed Parsnips & Steamed Green Beans

🥣 Ingredients (Serves 2)

• 2 fresh white fish fillets (cod, haddock, or flounder – never canned or smoked)

• 2–3 medium parsnips, peeled and chopped

• 2 cups fresh green beans, trimmed

• 1–2 tbsp olive oil

• Salt to taste

• Optional: fresh thyme or rosemary

📖 Instructions

1. Bake the Fish

• Preheat oven to 375°F (190°C)

• Place fresh fish fillets in a baking dish

• Drizzle with olive oil and sprinkle with a pinch of salt and fresh herbs

• Cover lightly with parchment or foil and bake for 12–15 minutes, or until flaky and cooked through

2. Make Mashed Parsnips

• Boil chopped parsnips in water until fork-tender (about 10–12 minutes)

• Drain and mash with olive oil and a pinch of salt

• Blend until smooth (use a splash of tolerated milk substitute if desired for creaminess)

3. Steam Green Beans

• Steam fresh green beans for 5–7 minutes until tender but still bright green

• Season with olive oil and a pinch of salt