The Migraine Mentors Newsletter

🆘 Can we be real for a second?

We need your help…

We’ve been treating migraine patients for years and know a lot about treatments, therapies, providing care and support, and translating the literature to care…

📣 But we don’t know what YOU really need help with… So we’re here to ask.

• What do YOU want to learn about?

• What’s troubling YOU?

• What are YOU curious about?

• Where have YOU struggled?

• Where have providers failed YOU in the past?

• And what are YOU hoping to gain from reading this newsletter every week?

❓️We may think we know, but we may have no idea…

So, we want YOU to share your insights with us so we can make this the best migraine newsletter on the planet.

💰️ We’re offering the first five people who respond to this with a $10 gift card to Amazon…

All you need to do is email us ([email protected]) with your feedback and insights. That’s it!

💁 Your input will help shape the future of this newsletter and help everyone who reads it…

Thank YOU!

🧠 The Migraine Mentors

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Here’s What’s Cookin’ This Week

•  🗞️ Media & Research

  • Helpful Tips from Around the Scientific Community

• 🥡 Weekly Take-Out

  • Meme of The Week - So You Think It’s Just A Bad Headache…?

• 📜 This Week’s Top Article

  • When Hormones Impact Migraine Symptoms

• 💣️  Sponsor

  • CBDistillery!

• 🧨 Pro Tip

  • The 3-2-1 Rule To Amazing Sleep

• 🍴 Migraine-Friendly Recipe of the Week

  • Chia Seed Breakfast Pudding

🗞️ MEDIA & RESEARCH

What’s Happening in the Migraine World?

• Retinal migraines are scary as hell, especially when it’s the first time it occurs… They’re even scarier when the short-term vision loss becomes permanent, which can occur in nearly 50% of patients who experience them.

• The ears may hold a new pathway for treating migraines, according to this recent study.

• A recent systematic review found a high correlation between migraine, ringing in the ears (tinnitus), and hearing loss, but that doesn’t mean those symptoms are normal… They’re just common.

🥡 WEEKLY TAKE-OUT

Meme of The Week

📜 TOP ARTICLE

When Hormones Impact Migraine Symptoms

Contrary to popular belief, a migraine isn’t just a “bad” headache.

And hormonal migraines? They’re in a league of their own.

Don’t get us started…

For many people, hormonal changes are a key trigger for migraine attacks. These shifts can feel unpredictable, but understanding their underlying mechanisms can help you regain control.

🌀 The Hormone-Migraine Link - Why It Matters

Hormones are your body’s chemical messengers and play a vital role in regulating numerous bodily functions, including mood, energy levels, and even pain perception.

For migraine sufferers, certain hormones—especially estrogen—are significant players in the frequency and severity of attacks.

Estrogen is also significantly impacted by inflammation, which will always play a role in symptoms…

♀️ Why Estrogen Is the Main Suspect

Estrogen levels naturally fluctuate during various phases of life and menstrual cycles.

And that’s completely normal.

But these fluctuations can trigger a migraine, especially for those prone to menstrual migraine symptoms, which occur just before or during menstruation when estrogen levels drop.

These changes in estrogen are why migraine symptoms often intensify:

• Before periods (low estrogen)

• During pregnancy (high estrogen)

• After childbirth (sudden drop in estrogen)

• During perimenopause and menopause (irregular estrogen levels)

Clinical Gem: This is why hormonal birth control can help regulate migraine symptoms, but it’s also a reason why it can also make them worse…

Inflammation is a common culprit for these fluctuations, which is why anti-inflammatories like CBD can be such an effective way to manage these changes.

🔄 The Other Hormonal Culprits - Progesterone, Cortisol, and More

While estrogen gets the spotlight, other hormones like progesterone and cortisol also play a role in migraine development.

Here’s why:

• Progesterone: Fluctuates alongside estrogen but tends to have a calming effect on the nervous system. When these levels drop, migraine symptoms may worsen.

• Cortisol: Known as the stress hormone, elevated cortisol can amplify migraine symptoms, particularly in those with stress-induced migraine.

🛤️ How Hormones Impact Migraine Pathways

Hormones influence several migraine-related mechanisms in the body:

1. Trigeminal Nerve Sensitivity: Hormonal fluctuations can heighten sensitivity in this nerve pathway, intensifying pain signals.

2. Inflammation and Neurotransmitter Release: Estrogen affects the release of key neuropeptides like calcitonin gene-related peptide (CGRP), which promotes inflammation and contributes to migraine attacks.

3. Vascular Changes: Estrogen fluctuations can cause blood vessel dilation or constriction, triggering migraine symptoms.

🚨 Managing Hormonal Migraines

Understanding how hormones impact your migraine symptoms is the first step toward better management.

Here are some basic tips to get you started:

1. Track Your Cycle: Identifying patterns can help predict when migraine symptoms might occur.

2. Potential Supplements: Magnesium, Vitamin B2 (Riboflavin), and Omega-3 Fatty Acids have shown promise in reducing hormonal migraines.

3. Look Into Your Birth Control: If migraine symptoms continue to worsen, discuss alternative options with your healthcare provider.

4. Stress Management: Since cortisol can exacerbate migraine symptoms, incorporating stress-reducing activities like yoga, meditation, or regular exercise can help.

❤️‍🩹 Why Knowledge Is Power

Hormonal migraine symptoms may feel overwhelming, but by understanding the role hormones play in your migraine journey, you can make informed decisions about managing them.

From tracking hormonal changes to exploring targeted therapies, there’s always a path to relief…

Finding that path may require a bit of investigating!

🛣️ Next week, we’ll dive deeper into the world of hormones to talk about how to improve your hormonal profile and migraine symptoms.

You are not at the mercy of your hormones. You just need to know how to improve the cycle!

💡 Stay tuned for next week’s newsletter!

🧨 MIGRAINE PRO TIP

3-2-1 Rule for Amazing Sleep

Sleep can be a superpower when you do it right; Most people do it wrong.

Some of the most common mistakes we see are…

📱 Too much screen time before bed.

🍎 Eating too close to bedtime.

🥱 Not having a bedtime.

We'll cover a long list of other bedtime sins at a different time… Let’s focus on what goes into a good night’s sleep ⬇️ 

The 3-2-1 Rule is an easy way to remember a few foundational best practices for excellent sleep.

🕙️ Some refer to it as the 10-3-2-1 rule and include an extra step. We agree the extra step can make a big difference.

☕️ The 10 means no caffeine 10 hours before bed. So, if you go to bed at 10:00 pm, stop drinking caffeine at noon.

• If you drink caffeine to take the edge off a migraine, this is a great chance to learn other ways in the name of sleep.

🍺 The 3 means no food or alcohol 3 hours before bed. 

• 📈 Blood sugar stability is not only a huge aspect of proper eating for migraine, but it also ensures your body has a steady supply of fuel while it sleeps.

• 🥱 If your blood sugar tanks during sleep, your body will pull glucose out of its reserves, and the sudden rise in blood sugar may wake you.

• As for alcohol, it's just plain terrible for sleep.

🖥️ The 2 means no work 2 hours before bed.

• This one doesn’t need much explanation. Sometimes, it's easier to sleep if you let the worries from the workday fade into the background before trying to sleep.

💡 The 1 means no artificial light 1 hour before bed.

• This means no screens and fluorescent lights. The amount of times people tell us they get horrible sleep and stare directly into their phones for the hour leading up to bed is insane.

• Reducing the amount of light that gets into your eyes before bed will tell the brain it’s time to sleep. This signaling is crucial to having a regular sleep cycle.

Pro Tip on Light

⏱️ Your brain relies on internal clocks to know when to sleep. It’s wired to get up when the sun comes up and sleep after it goes down.

☀️ One of the ways it knows when to fall asleep is by the timing of morning sunlight.

When the brain gets a big dose of morning light first thing in the morning, it starts the clock. This clock keeps track of when your body naturally wants to sleep.

📱 The problem with modern life is we often don’t see the sunlight until midday, and we blast our eyes with bright, fake light into the wee hours of the night.

🤷 This confuses the body into thinking it’s still daytime when it’s time to sleep.

If you want a more consistent, natural sleep cycle, learn to expose your eyes to light immediately in the morning and reduce exposure completely the hour before you sleep.

🍴MIGRAINE-FRIENDLY RECIPE

Chia Seed Breakfast Pudding

Instructions

1. Combine Ingredients:

- In a medium-sized mixing bowl, add the chia seeds and unsweetened almond milk. If you’re using a sweetener or vanilla extract, add those to the mixture as well.

2. Stir Well:

- Using a whisk or a fork, stir the mixture thoroughly for about 1-2 minutes. This step is crucial as it helps to evenly distribute the chia seeds throughout the liquid, preventing clumping.

3. Let it Set:

- After mixing, let the bowl sit for about 5-10 minutes, then stir again. This will help the chia seeds gel up more effectively. After the second stir, cover the bowl with plastic wrap or transfer the mixture to an airtight container.

4. Refrigerate:

- Place the covered bowl or container in the refrigerator. Allow it to chill for at least 4 hours, but preferably overnight. The longer it sits, the thicker it becomes.

5. Prepare/Add Toppings:

- While the pudding is chilling, rinse and prepare your fresh berries. If using strawberries, hull and slice them. You can also prepare any additional toppings you plan to use.

6. Enjoy:

- Your chia seed pudding is now ready to be enjoyed! It can be served as a healthy breakfast, a midday snack, or even a light dessert.

Tips and Variations

- Flavor Variations: Experiment with different flavors by adding cocoa powder for chocolate pudding or blending in fruits like bananas or mango before chilling.

- Batch Preparation: This recipe can easily be doubled or tripled. Chia pudding keeps well in the fridge for up to 5 days, making it perfect for meal prep.

- Serving Suggestions: Try layering the chia pudding with other ingredients in a glass for a beautiful presentation or serve it with a splash of your favorite fruit compote.

Why is This Dish Migraine Friendly?

1. Chia Seeds:

- Nutrient Density: Chia seeds are rich in essential fatty acids, fiber, and antioxidants. They can help prevent inflammation and support overall brain health, which may help reduce the frequency of migraines.

- Low Histamine: Chia seeds are generally low in histamine, making them suitable for those who are sensitive to high-histamine foods.

- High Fiber Content: Chia seeds are high in soluble fiber, which slows the digestion and absorption of carbohydrates. This results in a lower glycemic response, meaning they do not cause significant spikes in blood glucose levels.

2. Unsweetened Almond Milk:

- Low in Additives: Unsweetened almond milk is typically free from additives that can trigger migraines, such as artificial preservatives, flavors, and added sugars often found in other dairy or milk alternatives.

- Low Lactose: For individuals sensitive to lactose, almond milk is a suitable alternative that does not trigger symptoms associated with dairy.

- Low Carbohydrate Content: Unsweetened almond milk has minimal carbohydrates compared to regular dairy milk, which helps maintain stable blood sugar levels when incorporated into a meal.

3. Fresh Berries: 

- Low Glycemic Index: Most berries, such as blueberries and strawberries, have a low glycemic index, meaning they cause a gradual rise in blood sugar rather than a sharp spike. This steadiness can help prevent migraine triggers related to blood sugar fluctuations.

- Hydration and Antioxidants: Fresh berries are hydrating and rich in antioxidants, which can help combat oxidative stress and inflammation, potentially reducing migraine severity.

- Low Glycemic Index: Berries are one of the fruits with a low glycemic index, contributing to steady blood sugar levels. They provide natural sweetness and nutrients without causing a rapid increase in glucose.

4. Optional Sweeteners:

- Natural Sweeteners: If sweeteners are used, opting for low-glycemic options like stevia or monk fruit ensures that the dish doesn’t spike blood sugar levels. Even eliminating sweeteners altogether makes the recipe more migraine-friendly.