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:

• The holidays are often a stressful time for many, but for those who struggle with chronic migraine, it can be a nightmare…

• You’re allowed to be selfish around the holidays to protect your energy, bandwidth, and neurological state…

• Your habits will dictate your outcomes while away on holiday, so be sure to take time for yourself, prioritize your healthy habits, and know that you will be rewarded for doing so…

👉️ The holidays are meant to be enjoyed, so it’s time to take the bull by the horns and have the freedom you crave without the migraines you fear!

🧠 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”

  • 🔦 Go Towards The Light…

• 🗒️ Read This Now!

  • Your Migraine Holiday Checklist

• 🍴 Migraine-Friendly Recipe of the Week

  • Sweet Potato Pancakes and Coconut Whip

📰 NEWS AND RESEARCH

Hot Off The Press…

• 🚨 Could chronic migraines cause accelerated brain aging? A study published in July of this year discovered a potential link between chronic migraine patients and accelerated brain aging due to a few specific factors…

• 🧠 Why do we care actually about the Trigeminal nerve? Research using high-resolution MRI imaging has discovered specific structural and functional changes within the Trigeminal nerve of those who struggle with migraine…

• 💤 Does your lifestyle really matter? Studies continue to provide sufficient evidence that the way you live your life has a direct impact on your migraine frequency/intensity…

• 🗣️ How does Cognitive Behavioral Therapy (CBT) work for migraine? A new systematic review discusses how CBT therapy impacts the emotional centers of the brain, improving stress and migraine symptoms…

🥡 WEEKLY TAKE-OUT

Meme of The Week…

🗒️ READ THIS NOW!

🧠 Your Migraine Holiday Checklist

The holiday seasons are supposed to be full of family time, laughter, and good food… And yet, they’re often full of sensory and environmental chaos.

When you struggle with chronic migraines, the holiday rush is usually a maze of triggers involving late nights, too much travel, sugar-filled foods, potential family stressors, and nonstop lights/sounds.

If you’re bracing for impact this holiday season, you’re not alone, and yet, you’re not powerless…

🌟 What Makes the Holidays So Tough?

Let’s be honest: Routines vanish. Sleep shifts. Meals get skipped, blood sugar swings, and hydration lags.

Add in the bright décor at your in-laws, crowded rooms with family members you haven’t seen in a year, and the emotional stressors of being asked way too many questions, and you’ve got a perfect storm for a sensitized nervous system just ready to take you to a level 11 migraine…

🥼 What’s Actually Happening Under the Hood?

Stress hormones (hello, cortisol, our old friend…!) rise, circadian rhythms get skewed, and inflammatory signals push the brain toward attack mode.

Irregular sleep patterns and dysglycemia (blood sugar instability) further amplify neural excitability, while continuous sensory bombardment keeps the system “on” at all times, furthering the inflammatory cascade to trigger a full-blown migraine attack.

🚨 What Actually Turns the Volume to 11?

• Poor/irregular sleep and jet lag from travel

• Dehydration and skipped meals (or too many meals…)

• Alcohol (especially red wine), chocolate, aged cheeses, sugary desserts

• Bright/flickering lights, loud music, crowded spaces

• Overcommitment and time pressure

• General stressors that come with being around family and large groups of people

🩺 Here Are Five Evidence-Based Steps To Making Your Holiday’s Migraine Free

Guard Your Sleep 💤 

Keep the same bedtime/wake times while traveling, always dim the lights, and limit screen time 60 minutes before going to bed. We also suggest packing an eye mask + earplugs when traveling to help limit sensory overloading.

Keep Hydrated + Eat Steady Meals 🚰 

Aim for ~2 L of water/day with electrolytes, and don’t skip meals. Build your meals around anti-inflammatory foods high in fiber and quality protein/fats, focusing on omega-3s (salmon, walnuts), magnesium sources (spinach, avocado, almonds), leafy greens, berries, and ginger/turmeric.

Be Selfish = De-Stress As Often As Possible 🌻 

Plan realistically, say “no” when needed, and insert micro-breaks (2–3 minutes of breath work or a brief walk) throughout your day to take ownership of your health and personal time. It’s 100% ok for you to be selfish, even around your family!

Tame The Sensory Load 🕶️ 

Use sunglasses/blue-light glasses, noise-canceling headphones, and step away for 5–10 minute resets if you’re getting too stimulated. Create a quiet, dim nook wherever you are and try to find your “happy place”…

Move Your Body Gently and Often 🤸 

As you know, movement is the language of the brain. Low-impact activity (walking, yoga, tai chi) can be helpful, along with sprinkling in stretching and postural breaks. Regardless of where you are, try to get outdoor daylight when possible.

💡 Rescue & Safety Notes

• Keep your usual acute meds/tools on you (and use them early).

• Avoid new supplements or alcohol mixes without checking interactions.

• Seek urgent care for “first or worst” headaches, neurological changes that don’t resolve, or head pain with fever/neck stiffness.

⚡️ The Holidays Don’t Have To Be Stressful!

You can enjoy the holidays on your terms. Protect sleep, hydrate and fuel consistently, manage stress, set sensory boundaries, and move gently.

Small, repeatable choices lower your nervous system’s “volume”—so you can be present, joyful, and migraine-savvy.

🧠 The Migraine Mentors

🍴MIGRAINE-FRIENDLY RECIPE

Sweet Potato Pancakes with Coconut Whip

🍠 Ingredients

For the pancakes

• 1 cup cooked, mashed sweet potato (freshly made)

• 2 eggs

• 2–3 tablespoons oat flour (or finely ground oats)

• 1/2 teaspoon cinnamon (optional, check tolerance)

• Pinch of sea salt

• Coconut oil or ghee (if tolerated) for cooking

For the coconut whip

• 1 can full-fat coconut milk or cream, chilled overnight

• 1/2 teaspoon vanilla extract (alcohol-free or glycerin-based)

• 1–2 teaspoons maple syrup (optional)

📖 Instructions

1. Make the Pancake Batter

   • In a mixing bowl, combine mashed sweet potato, eggs, oat flour, cinnamon, and salt.

   • Stir until you get a smooth, thick batter.

2. Cook the Pancakes

   • Heat a small amount of coconut oil in a nonstick skillet over medium heat.

   • Scoop 2–3 tablespoons of batter per pancake. Cook for 2–3 minutes on each side, or until golden brown and cooked through.

3. Make the Coconut Whip

   • Scoop the solid part from the top of the chilled coconut milk.

   • Whip with vanilla and maple syrup until fluffy. (A hand mixer works great.)

4. Serve Warm

   • Stack pancakes and top with a dollop of coconut whip. You can sprinkle with extra cinnamon if tolerated.

This recipe is designed to minimize common triggers that can sneak into typical holiday breakfasts:

• ✅ No aged dairy, citrus, or processed flour

• ✅ Uses fresh-cooked ingredients (not leftovers, which build histamine)

• ✅ Low in tyramine and additives

• ✅ Naturally sweet and comforting without refined sugar