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:

• Many people with chronic migraines are dismissed by doctors who blame stress or hormones and overlook root causes…

• Most providers aren’t trained in complex migraine care and focus only on symptom management during brief appointments…

• Come prepared to your visits with a symptom journal, 2–3 main concerns, and clear questions to guide the conversation…

• Use confident language like “What else can we try?” or “Can you refer me to a specialist?” to advocate for your needs…

• If you’re still not being heard, it’s okay to find a new provider—you deserve care that listens and supports true healing…

You’re worth it. And if you’re not finding solutions, it’s time to start looking for other opportunities for change!

🧠 The Migraine Mentors

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In This Week’s Edition…

• 🥡 Weekly Take-Out

  • Meme of The Week - 😠 A Migraine is a Bad Headache, Right…?

• 📸 Weekly TikToks

  • Migraine Motivation for Finding Relief

  • Frustrated With The Medical System? Don’t Give Up!

• 🔈️ The Migraine Mentors Minicast - Podcast Series

  • How To Talk To Doctors Who Won’t Listen To Your Migraine-Related Issues

• 📜 This Week’s Top Article

  • The Top 5 Ways To Feel Heard When Speaking To Your Providers About Migraines

• 🍴 Migraine-Friendly Recipe of the Week

🥡 WEEKLY TAKE-OUT

Meme of The Week

🥡 WEEKLY TIKTOKS

Migraine Motivation for Finding Relief

@headache_whisperer

#migraine #migraines #headache #tbi #chronicillness #chronicpain

Frustrated With The Medical System? Don’t Give Up!

@drerikreis

#chronicillness #health #chronicpain #chronic #pain #migraine #concussion #pots

🗞️ MIGRAINE MINICAST

🎧 How To Talk To Doctors Who Won’t Listen To Your Migraine-Related Issues

New research shows that people with chronic migraines are often dismissed, misdiagnosed, or given one-size-fits-all treatments that don’t address root causes.

But this isn’t just a communication issue—it’s a systematic medical issue. And it affects your care…

🧠 In this week’s episode, we cover:

• Why providers often overlook the complexity of migraine…

• How to prepare for appointments so your concerns are taken seriously…

• Phrases that shift the conversation from passive to empowered…

• What to do when you’re being dismissed or misdiagnosed…

• Tools to help you build a care team that actually listens…

If you’ve ever walked out of a doctor’s office feeling unheard or helpless, this episode will help you take your power back—by learning how to speak up, advocate, and take control of your migraine care.

👇 Tap below to listen and get the care you actually deserve 👇

📜 TOP ARTICLE

🧠 The Top 5 Ways To Feel Heard When Speaking To Your Providers About Migraines

If you’ve ever walked out of a doctor’s office feeling dismissed, frustrated, or worse—like maybe it is all in your head—you’re not alone.

Millions of people living with migraines, especially women, often report feeling unheard by their providers…

They’re commonly told to “control their stress,” handed the same prescriptions over and over, or brushed off with phrases like “It’s probably just hormonal.”

But your symptoms are real. And you deserve better…

This week we’re giving you practical tools to advocate for yourself—because having a voice in your care isn’t a luxury. It’s essential.

🩺 Why Medical Dismissing Happens

The average primary care appointment in the United States lasts 15 minutes or less.

And sadly, most medical providers have little formal training in headache, let alone, migraine medicine.

Even fewer will take time to explore root causes of migraine like nutrition, nervous system dysregulation, hormonal issues, and trauma.

Which means if your symptoms don’t fit neatly into a diagnostic box—or if you're not “responding to treatment”—you’re often left to fend for yourself.

The good news?

There are ways to be heard. And it starts with how you prepare, what you say, and how you advocate for yourself…

🪜 The 5 Actionable Steps to Take When You Feel Ignored or Dismissed

🗒️ 1. Track Your Symptoms Clearly—And Briefly 

Don’t just say “I get migraines a lot.” Be specific.

• “I’ve had 12 migraine attacks in the past 30 days.”

• “Each one lasts 6–12 hours, starts behind my left eye, and is accompanied by nausea and light sensitivity.”

• “They’re worse during my cycle and after poor sleep.”

• “I can tell I’m getting a migraine 24 hours before it actually occurs.”

🧾 We suggest to use a migraine journal or app (like Migraine Buddy or N1-Headache) and bring it with you to your visit to use as a reminder.

✍️ 2. Come in With a Written Agenda and Questions

Doctors are busy. Your job is to guide the conversation so what matters to you gets heard…

You would be “surprised” to know that providers often miss A LOT when transitioning back and forth between patients.

Write down 2–3 key things you want to discuss at your visit and hand it to them at the start:

• Here’s what I’d like to cover today:

  • 1) Possible root causes of my migraines

  • 2) What I can do beyond medications that haven’t worked

  • 3) A referral to a specialist who treats chronic migraine

📝 Pro tip: Practice saying it aloud so you feel confident. It’s always scary speaking and challenging a doctors suggestions, but the good ones will appreciate it and work with you on finding a solution!

🗣️ 3. Use Assertive—but Respectful—Language

You're not being “difficult” when you speak up…

You're being a partner in your care.

Try phrases like:

• “That hasn’t worked for me—can we try another approach?”

• “I’ve read about magnesium and CoQ10—could they be helpful in my case?”

• “I’d like to understand the root causes, not just manage symptoms. Can we explore that?”

💬 Clarity over apology. You’re allowed to ask questions. And you SHOULD!

👪️ 4. Bring Someone With You

If you're feeling overwhelmed or emotional, having a partner, family member, friend, or advocate in the room can help.

They can:

• Take notes

• Ask follow-up questions

• Help reflect back what was (or wasn’t) said

🧠 Even on Zoom or tele health calls, having someone next to you can add support and make you feel more confident in the moment.

5. Know When to Walk Away & Seek Additional Help

If you feel judged, rushed, or dismissed—you’re not stuck.

You can always request your records. You can (and shoulder) get a second opinion. And you can always search for a provider who listens, digs deeper, and sees the whole you.

🚪 A closed door with one provider often leads to an open one with another.

💡 TLDR - You’re In The Driver’s Seat, So Drive!

You don’t have to be a medical expert to speak up.

You just have to be you. Informed. Grounded. And unwilling to settle for being dismissed.

You are the expert on your experience. And you are not alone…

So take this information, run with it, and know that answers are out there for you…

🧠 The Migraine Mentors

🍴MIGRAINE-FRIENDLY RECIPE

Chia Pudding with Coconut Milk & Raspberries

🧾 Ingredients (Serves 2)

• 1/2 cup chia seeds

• 1 ¾ cups full-fat coconut milk (from carton or BPA-free can)

• 1 tsp maple syrup (optional, or omit for ultra low-glycemic)

• ½ tsp pure vanilla extract (optional; avoid if sensitive)

• ½ cup fresh raspberries (frozen = higher histamine)

• Pinch of sea salt

👩‍🍳 Instructions

1. In a mixing bowl or jar, combine the chia seeds, coconut milk, maple syrup (if using), vanilla, and salt.

2. Whisk well or stir vigorously to avoid clumping.

3. Let it sit for 5 minutes, then stir again to redistribute the seeds.

4. Cover and refrigerate for at least 3 hours (or overnight) to allow it to gel.

5. Top with fresh raspberries just before serving.

🧠 Why It’s Migraine & Histamine Friendly

• Chia seeds: High in fiber and omega-3s (plant-based), which support brain function and reduce neuroinflammation. They’re stable, unfermented, and generally well-tolerated.

• Coconut milk: Non-dairy, low in histamine, and contains MCTs (healthy fats) that support energy without spiking insulin.

• Raspberries: Fresh (not stored or frozen) raspberries are lower in histamine than many other fruits. They’re rich in quercetin, a natural mast cell stabilizer.

• No aged, fermented, or cured ingredients: This eliminates common histamine and migraine triggers like yogurt, cheese, or citrus.

📉 Low-Glycemic Benefits

• Chia seeds absorb liquid and form a gel, which slows digestion and blunts blood sugar spikes.

• Coconut fat further slows glucose absorption, promoting satiety and blood sugar stability—key for migraine prevention.

• Raspberries are low in natural sugars and high in fiber, keeping the glycemic impact minimal.