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:

• Migraine is a neuro-vascular, sensory-processing disorder…

• Around ~30% of migraine patients experience aura…

• CGRP, a known inflammatory mediator, is the primary trigger for pain and inflammation…

• Higher prolactin levels in women may make them more prone to migraines than men…

• Migraines share notable similarities with seizures, including genetics, brain patterns, and neuroinflammatory processes…

• Disrupted cerebrospinal fluid flow and meningeal lymphatic “traffic jams” may prime trigeminal activation and impair the brain’s clean-up cycles…

👉️ The migraine world is full of surprises, new turns, and interesting avenues of discovery… And we’re here to bring it to you every week. 

Migraines don’t have to be your norm. Keep going!

🧠 The Migraine Mentors

First time reading?! Sign up HERE.

👉️ In This Week’s Edition…

• 📰 Nerdy Migraine News & Research

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

• 🥡 Weekly “Take-Meme-Out”

  • Tales From The Crypt… ☠️ 

• 🎧️ The Migraine Mentors Minicast - Podcast Series

  • Why Migraines Aren’t Just Bad Headaches

• 🗒️ Read This Now!

  • What Makes A Migraine A Migraine?

• 🍴 Migraine-Friendly Recipe of the Week

  • Turkey-Stuffed Acorn Squash

📰 NEWS AND RESEARCH

Hot Off The Press…

• 🌙 Can better sleep cut your migraines? New research shows poor sleep makes migraines worse, but fixing sleep could help A LOT… ​

• 🥑 Which diet fights migraines best? A Mediterranean diet rich in veggies, fish, and nuts may reduce attacks and make them less severe… ​

• 💊 Do natural helpers like melatonin work? Studies say melatonin cuts migraine days and pain, with few side effects…

• 🏋️‍♀️ Is exercise a migraine buster? Body-based workouts plus strength training continue to show notable improvements in migraines over time… ​

• 🌿 Do herbs like ginger and feverfew really provide relief? Fresh data shows these plants may ease migraine pain naturally…​

🥡 WEEKLY TAKE-OUT

Meme of The Week…

🎧 MIGRAINE MENTORS MINICAST

Why Migraines Aren’t Just “Bad Headaches”

⚡️ As you know, there are MANY differences between migraines and what many consider to be “bad headaches.”

And yet, most people often get them confused…

🧠 In this week’s Migraine Mentors Minicast, we cover:

• The neurovascular cascade of migraine…

• Why some people experience auras…

• The inflammatory cascade involving GCRP…

• Why women are hit harder than men…

• Altered fluid dynamics and changes in blood flow… 

🎧️ Wherever you are in your migraine journey, we promise you will learn something new in this episode!

👇 Tap below to listen now! 👇

🗒️ READ THIS NOW!

What Makes A Migraine A Migraine?

As you know, a migraine isn’t “just another bad headache.”

It’s a complex series of brain events that can start with hormones, stress, or seemingly out of nowhere, accompanied by light/sound sensitivity, nausea, fatigue, and sometimes visual auras.

🧠 The Neurovascular Cascade of Migraine

Migraine is best understood as a neurovascular disorder involving the Trigeminovascular system (the pain network serving the head and face) and brainstem/diencephalic circuits. A landmark review published back in 2017 also framed migraine as “a disorder of sensory processing,” showing there’s far more than what we’ve been led to believe.

🌊 Aura & Cortical Spreading Depression (CSD)

For the 30% of migraineurs who get aura, a wave of altered brain activity called Cortical Spreading Depression (CSD) sweeps across the cortex, briefly suppressing activity. It usually starts in the occipital lobe (at the back of the head, where vision is processed) and often triggers temporary visual changes, further activating Trigeminal pathways that drive pain development.

🔥 Inflammation + CGRP = More Pain

During attacks, the Trigeminal system releases multiple inflammatory mediators, like Calcitonin Gene-Related Peptide (GCRP), a neuropeptide that ramps up pain and vasodilation. Blocking CGRP has become a proven prevention strategy for many and is one of the mechanisms behind the new blockbuster monoclonal antibody drugs, such as Erenumab, Fremanezumab, and Galcanezumab.

♀️ Why Are Women Hit Harder Than Men?

To be honest, we don’t fully know why… But emerging work shows elevated levels of prolactin can sensitize female Trigeminal neurons and enhance CGRP signaling, helping explain sex differences in migraine burden.

🔗 Migraine & Epilepsy = The Close Cousins of Neurology

The two conditions share similar genetic risk factors (e.g., CACNA1A, ATP1A2, SCN1A), altered neurological signaling, and hyperexcitability pathways in the brain, which is why some anti-seizure meds also prevent and treat migraine.

💧 Altered Fluid Dynamics & Poor Clearing Mechanisms

Early human/animal data suggest altered cerebrospinal fluid dynamics (including meningeal lymphatics) may influence Trigeminal activation, inherently impacting the brain’s ability to “take out the trash” and clear old contents from the CNS.

As you can see, migraines are in a league of their own, which is why they need to be treated that way!

🧠 The Migraine Mentors

🍴MIGRAINE-FRIENDLY RECIPE

🦃 Turkey-Stuffed Acorn Squash

✅ Ingredients (Serves 2)

• 1 medium acorn squash, halved and seeds removed

• 1/2 lb fresh ground turkey (use the same day you buy it)

• 1 tbsp olive oil

• 1 small onion, finely chopped

• 1–2 garlic cloves, minced

• 1/2 tsp dried thyme or rosemary

• Salt to taste

• Optional - finely chopped spinach or zucchini for extra veggies

📖 Instructions

1. Roast the squash

   1. Preheat oven to 400°F (200°C). Place squash halves, cut side down, on a baking sheet. Roast for 25–30 minutes or until tender when pierced with a fork.

2. Make the filling

   1. While squash is roasting, heat olive oil in a pan over medium heat. Add onion and sauté 2–3 minutes until soft. Add garlic and cook another 30 seconds.

3. Cook the turkey

   1. Add ground turkey and herbs to the pan. Cook until fully browned and no longer pink. Stir in any optional veggies and cook until softened.

4. Assemble

   1. Remove squash from the oven, flip cut side up, and fill each half with the turkey mixture. Return to the oven for 5 more minutes to warm through.

5. Serve

   1. Enjoy warm as a complete, cozy meal!