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:

• New research shows that people with migraines and chronic headaches process visual information differently—their brains stay overstimulated long after the trigger is gone…

• This lingering hyperactivity in the visual cortex explains why lights, screens, and patterns can feel unbearable—and why even small visual stressors can lead to major flare-ups…

• But it’s not just about what you see—it’s also about what’s happening inside your body: chronic inflammation, poor sleep, stress, and blood sugar swings all make your brain more sensitive and reactive…

• The key to lasting relief isn’t just sunglasses or screen filters—it’s supporting your nervous system through daily habits like proper nutrition, movement, sleep, hydration, and stress regulation…

You have the power to take control of your health, so not it’s time to put this knowledge into practice.

🧠 The Migraine Mentors

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In This Week’s Edition…

• 🥡 Weekly Take-Out

  • Meme of The Week - ⁉️ There’s a Difference Between Migraine and Headache?

• 📸 Weekly TikToks

  • Massive Migraine Transformation

  • Why Do Some People Get Aura with Migraines?

• 🔈️ The Migraine Mentors Minicast - Podcast Series

  • Blinded by the Light - Why Migraine Brains Overreact and What You Can Do About It

• 📜 This Week’s Top Article

  • Why Migraine Brains Process Light Differently—and How To Fix It

• 🍴 Migraine-Friendly Recipe of the Week

  • Baked Fish w/Sweet Potatoes

🥡 WEEKLY TAKE-OUT

Meme of The Week

🥡 WEEKLY TIKTOKS

Massive Migraine Transformation

@drerikreis

From 9 Imitrex in the first 10 days of the month to just 1 in an entire month – Sarah’s migraine journey is a testament to the power of ta... See more

Why Do Some People Get Aura with Migraines?

@headache_whisperer

#migraine #migraines #migrainerelief #headache #headaches #headacherelief

🗞️ MIGRAINE MINICAST

🎧 Blinded by the Light - Why Migraine Brains Overreact and What You Can Do About It

New research shows that people with migraines can’t “turn off” their brain’s response to visual input—leading to overstimulation from lights, screens, and patterns that others barely notice.

But it’s not just about light…

Inflammation, poor sleep, stress, and diet all make your brain more reactive—and more prone to pain.

🧠 In this episode, we cover:

• Why “migraine brains” stay overstimulated after visual triggers…

• How inflammation and lifestyle habits make light sensitivity worse…

• Simple lighting and screen tips to reduce visual stress…

• Nutrition strategies to calm the brain from the inside out…

• Daily habits that build long-term migraine resilience…

If lights and screens feel like your worst enemy, this episode will help you take control—by addressing both the external triggers and the internal inflammation behind the pain.

👇 Tap below to listen and start calming your brain today! 👇

📜 TOP ARTICLE

Why Migraine Brains Process Light Differently—and How To Fix It

If you’ve ever walked into a bright grocery store, had a flash of light reflect off a car mirror, or scrolled your phone in the dark—only to feel a migraine creeping in—you’re not imagining things.

New research has confirmed what many migraine sufferers already know deep down:

If you struggle with migraine attacks, there’s a high probability your brain responds differently to light, patterns, and visual input.

And that difference can be a major trigger for visual auras and migraine symptoms like head and face pain, dizziness, and fatigue.

But this isn’t just about avoiding light…

The real key lies deeper—in the way your brain’s visual cortex responds, how it fails to shut off stimulation, and how chronic inflammation and poor lifestyle habits keep the nervous system stuck in overdrive.

Here’s what the latest science shows—and what you can do to take back control.

🔦 Migraine Brains Can't “Shut the Light Off”

A new study from researchers at the University of Connecticut and Brazil found that people with migraines and chronic headaches experience abnormally high visual cortex activity when exposed to patterned light (like a black-and-white checkerboard).

But here’s the TLDR:

👉 That activity doesn’t calm down afterward.

Healthy brains return to normal; Migraine brains stay hyperactive—like a light switch that gets stuck in the “on” position.

This lingering excitability explains why people with migraine often feel overwhelmed in visually stimulating environments.

It’s not just that the light is “too bright”—it’s that your brain doesn’t know how to dial down the volume once it’s turned up.

🧠 What’s Causing the Brain to Stay Stuck?

This heightened sensitivity isn’t just a neurological fluke—it’s part of a bigger pattern of systemic neurological dysfunction, inflammation and energy dysfunction happening in the body.

When the brain’s internal environment is inflamed, overworked, or undernourished, its ability to self-regulate breaks down…

Add in modern triggers—poor sleep, too much screen time, processed food, dehydration—and you get a perfect storm for cortical overload.

But here’s the good news: you can influence this. 

Migraine isn’t just about avoiding triggers—it's about building a biology that’s less reactive in the first place.

And you already know how to do it…

💪 The Daily Habits That Support a Calmer Brain

Your brain function depends on consistent habits that regulate your nervous system and improve resilience.

These are non-negotiable for adequate migraine healing:

🛌 Sleep

Chronic sleep deprivation disrupts pain-processing regions in the brain and heightens cortisol, a hormone that makes migraines more likely. Aim for 7–9 hours with consistent bed and wake times.

🚰 Hydration (with Electrolytes)

Dehydration reduces blood volume, impairs energy production in neurons, and is one of the most common—yet overlooked—migraine triggers. Add a pinch of mineral-rich sea salt and a splash of lemon to your water, or try a clean electrolyte supplement if you're sweating or exercising.

🚣 Movement

Exercise produces natural anti-inflammatory molecules, improves mitochondrial function, and helps regulate brain blood flow. Focus on moderate-intensity aerobic activity (like walking or cycling) or low-impact strength training.

⚡️ Stress Management

Chronic stress changes your brain’s chemistry and lowers your threshold for migraine attacks. Simple tools like breathwork, meditation, or even journaling can retrain your stress response.

🥗 Consistent, Nourishing Meals

Erratic blood sugar levels make your brain more prone to crashing and triggering pain.

Build your meals around the following:

• Omega-3-rich foods (like wild salmon, flaxseed, and DHA supplements): reduce neuroinflammation and balance omega-6 overload.

• Leafy greens, beets, and cruciferous veggies: support detox pathways and nitric oxide for healthy blood flow.

• Magnesium-rich foods (pumpkin seeds, spinach, cacao): relax the brain and reduce excitability.

• Berries and colorful produce: packed with polyphenols and antioxidants to neutralize free radicals.

• Extra virgin olive oil and avocados: provide healthy fats that dampen inflammatory pathways.

🚨 You’ve Got The Knowledge; Now It’s Time To Take Action

You don’t need to live in fear of your next migraine…You just need to create a foundation your brain can trust.

And by taking massive action towards your healthy goals, you will see changes in your function…

We’re here to support you along the process, so let us know how we can help!

🧠 The Migraine Mentors

🍴MIGRAINE-FRIENDLY RECIPE

Baked Fish w/ Sweet Potatoes

🥣 Ingredients

• Fresh White Fish (Cod or Sole): 2 fillets (about 4-6 oz each)

• Olive Oil: 2 tablespoons (extra virgin)

• Fresh Herbs: Such as parsley, dill, or thyme (1-2 tablespoons, chopped)

• Salt: To taste (preferably sea salt)

• Sweet Potatoes: 2 medium, peeled and cut into cubes

• Green Beans: 1 cup, trimmed

• Lemon: 1 lemon, for juice (optional, check tolerance)

🥄 Instructions

1. Preheat the Oven

• Preheat your oven to 400°F (200°C).

2. Prepare the Sweet Potatoes

• Toss the cubed sweet potatoes in a bowl with 1 tablespoon of olive oil and a pinch of salt. Spread them out on a baking sheet in a single layer.

• Bake in the oven for about 25-30 minutes, or until fork-tender and slightly caramelized. Stir halfway through for even cooking.

3. Prepare the Fish

• While the sweet potatoes are baking, prepare the fish. Place the fish fillets on a baking dish.

• Drizzle the remaining olive oil over the fish and sprinkle with your chosen fresh herbs and salt. If you like, squeeze a little lemon juice on top for added flavor (if tolerated).

4. Bake the Fish

• When the sweet potatoes have about 10 minutes left, place the fish in the oven. Bake for about 10-15 minutes, or until the fish flakes easily with a fork and is cooked through.

5. Steam the Green Beans

• While the fish is baking, you can steam the green beans. Bring a pot of water to a boil and place the trimmed green beans in a steamer basket over the pot.

• Cover and steam for about 5-7 minutes, until bright green and tender but still crisp.

6. Serve

• Plate the baked fish along with the roasted sweet potatoes and steamed green beans. Enjoy your meal.

🥇 Why This Recipe is Migraine and Histamine-Friendly

Fresh Ingredients 🥕 

• Using fresh fish minimizes histamine levels. Fish that is freshly caught or cooked is lower in histamines compared to aged or processed fish. Cod and sole are generally considered low-histamine fish options.

Healthy Fats 🫒 

• Olive oil is a heart-healthy fat that is low in histamines and can help with anti-inflammatory processes in the body, which is beneficial for those with migraines.

Low-Histamine Vegetables 📉 

• Sweet potatoes and green beans are both low in histamines. They provide essential nutrients and fiber while being gentle on the digestive system.

Fresh Herbs 🌿 

• Fresh herbs like parsley, dill, and thyme not only add flavor but also have anti-inflammatory properties. They are low in histamines and can enhance the nutritional profile of the dish.

No Additives or Preservatives ❌ 

• This recipe avoids processed foods, which often contain preservatives and additives that can be triggers for migraines and increase histamine levels.

Hydration and Nutrients 🚰 

• Sweet potatoes are rich in vitamins A and C, as well as potassium, while green beans provide vitamins K and C. These nutrients support overall health and can help reduce the frequency of migraines.