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:

• Exercise isn’t just safe for migraine sufferers—it can actually lower inflammation, improve sleep, and rewire the brain to reduce attack frequency and intensity…

• The right kind of movement helps calm and optimize the nervous system, boost anti-inflammatory molecules, and strengthen your brain’s pain-controlling pathways…

• Common barriers like exercise-triggered migraines are often caused by hydration issues, blood sugar crashes, overheating, or overexertion—not the movement itself…

• Research shows that walking, strength training, and gentle yoga are especially effective for reducing migraine days, improving mood, and stabilizing sleep…

• Pro tips include staying hydrated with electrolytes, eating before workouts, avoiding intense heat, and starting slow with low-impact routines…

Your brain was built to move—and when you learn how to move smarter, not harder, you can transform exercise from a trigger into one of your strongest migraine-fighting tools.

We hope this week’s newsletter gives you the confidence and tools to take that first (or next) step forward!

🧠 The Migraine Mentors

First time reading?! Sign up HERE.

In This Week’s Edition…

• 🥡 Weekly Take-Out

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

• 📸 Weekly TikToks

  • Migraine Medication and Inflammation

  • Migraines at Work

• 🔈️ The Migraine Mentors Minicast - Podcast Series

  • Movement & Migraines – How Exercise Heals Your Brain

• 📜 This Week’s Top Article

  • Why Exercise Helps Migraines, Even If You’ve Been Told to Avoid It…

• 🍴 Migraine-Friendly Recipe of the Week

  • Grilled Chicken Salad

🥡 WEEKLY TAKE-OUT

Meme of The Week

🥡 WEEKLY TIKTOKS

Migraine Medication and Inflammation

@drerikreis

#migraine #migrainerelief #pain #vestibularmigraine #brain #headache #headaches #migraines #chronicinflammation #chronicsymptoms #chronici... See more

Migraines At Work

@headache_whisperer

#migraine #migraines #migrainerelieftok #headache #chronicpain

🗞️ MIGRAINE MINICAST

Movement & Migraines – How Exercise Heals Your Brain

🎧 In this week’s podcast episode, we’re diving into one of the most overlooked (and feared) tools in migraine recovery: exercise.

If you've ever been told to avoid movement because it might trigger a migraine—or experienced that firsthand—you’re not alone…

But what if we told you that the right kind of movement can actually reduce inflammation, improve sleep, and make your brain more migraine-resilient?

🧠 Exercise is more than just physical—it’s brain rehab. And when done properly, it can shift the nervous system out of threat mode and into healing.

🎙️ Tune in to hear us break down:

• How movement calms inflammation and boosts anti-migraine brain chemicals like BDNF and endorphins.

• Why better sleep starts with smarter movement—and how that helps lower your attack risk.

• The most migraine-friendly forms of exercise (and what to avoid when symptoms are flaring).

• Simple ways to start moving again without triggering a setback, even if you're currently stuck in survival mode.

💪 This episode is for anyone who’s felt scared to move but ready to heal—one intentional step at a time…

👇️ Click the link below to check it out! 👇️ 

📜 TOP ARTICLE

Why Exercise Helps Migraines, Even If You’ve Been Told to Avoid It…

Has your doctor ever told that exercise is a “trigger” for your migraines?

Or maybe you've experienced it firsthand—a migraine flaring up after a workout that was supposed to help you feel better…

Here’s the truth: exercise isn’t the problem.

It’s how, when, and what type you do — and the bandwidth your nervous system can handle at that moment in time.

Done the right way, movement can become one of the most powerful tools for reducing migraine frequency, intensity, and even preventing attacks altogether.

Physical exercise is also one of the largest factors for improving overall quality of life and longevity.

Here’s why...

🔥 Exercise Calms the Inflammatory Cascade Behind Migraine Symptoms

Migraine symptoms aren’t just about auras, light sensitivity and pain — they’re an inflammatory brain-based event.

And chronic inflammation is like throwing gasoline on a fire in migraine-prone nervous system.

🧬 What exercise actually does:

• Reduces pro-inflammatory molecules like CGRP and TNF-α (both of which are elevated during attacks)…

  • There’s a reason CGRP-agonists are often prescribed to manage migraine symptoms!

• Increases anti-inflammatory cytokines released by muscles during and after movement.

  • These myokines and endorphins give you the “feel good” effects after a workout.

• Supports lymphatic drainage and circulation, which helps clear inflammatory waste from the brain.

  • “Taking out the trash” is a pivotal component of how the brain cleans and maintains function.

😴 Better Sleep = A More Resilient Migraine Brain

We don’t need to tell you this: poor sleep is a massive migraine trigger.

What many don’t realize is that exercise is one of the most reliable ways to improve sleep quality — especially when done consistently and not too close to bedtime.

🛌 How movement improves sleep:

• Boosts deep, restorative sleep (the kind your brain needs to repair)

• Stabilizes your circadian rhythm (helps with melatonin and cortisol timing)

• Reduces sleep onset latency (how long it takes you to fall asleep)

• Optimizes blood sugar levels to improve cortisol function (your buffer for stress responses)

A better-rested brain means fewer migraine attacks, faster recovery, and more energy to heal.

But the benefits of exercise don’t stop there….

🧠 It’s Not Just Movement—It’s Brain-Based Rehab

We like to think of exercise as physical, but a lot of the real benefits are actually happening in your nervous system…

As we’ve highlighted in past newsletters, the brain can be overexcitable, hypersensitive, and stuck in “threat mode” for those who struggle with migraine symptoms.

Movement helps restore neurological flexibility, bandwidth, and resilience due to a multitude of mechanisms…

✨ Brain-based exercise benefits:

• Increases BDNF (brain-derived neurotrophic factor), which improves neuroplasticity and overall recovery.

• Stimulates endogenous opioid systems (your body’s natural painkillers) to improve mood.

• Improves autonomic regulation—especially helpful for those with dizziness, fatigue, or POTS-like symptoms.

The benefits of exercise are far reaching, which begs the question: What exercise should I engage in?

Let’s get into it…

✅ What Type of Exercise Works Best for Me?

You don’t need CrossFit. You don’t need to “go hard.” And you definitely don’t need to join a $200/month gym…

You just need consistency and a few smart tweaks to avoid flare-ups.

Here’s a brief migraine-safe breakdown:

Start low and slow…

Build up based on your body’s responses and how you feel…

And know that it’s a marathon, not a sprint…

🧩 Migraine-Safe Workout Tips

Here’s how to move smarter — not harder:

💧 Hydrate Before & After

• Use electrolytes (especially if you're sensitive to dehydration)

🍽️ Eat a Small Carb-Protein Snack First

• Low blood sugar is a common trigger—don’t skip your fuel!

🌤️ Avoid Working Out in Hot or Bright Conditions

• Opt for mornings, cool environments, or shaded walks to enhance performance and recovery

🚶 Skip the HIIT (at first)

• High-intensity exercise can spike CGRP in sensitive individuals, so these exercises should only be performed once you’ve got a solid foundation underneath you

🧘 Include Slow Cool-Downs and Breathwork

• Helps shift your nervous system from fight-or-flight to rest-and-digest

🧠 Your Brain Was Built to Move

Yes, some people experience exercise-triggered migraines…

But in most cases, it’s not the exercise that’s the problem—it’s often due to:

• Dehydration

• Overexertion

• Blood sugar crashes

• Heat exposure

• Skipped warmups

• Lack of endurance and physical stamina

By learning how to move “with” your brain — not against it — you can unlock one of the most natural, drug-free tools available for migraine management.

You don’t have to go to the gym.
You don’t need 60-minute routines.

You just need 5–15 minutes a day of strategic movement to start building your brain’s resilience.

Don’t think, just do…

As you’ve seen, at The Migraine Mentors, we’re here to help you decode the patterns, find the root causes, and take back control of your health.

💡 Want help figuring out your next step?

Explore our past newsletters, sign up for online coaching, or forward this email to a friend who needs answers…

👉 Subscribe here

More importantly, we want to hear from YOU!

What do YOU want us to write about? Hit reply and send us a message…

We read every one of them!

🧠 The Migraine Mentors

🍴MIGRAINE-FRIENDLY RECIPE

Grilled Chicken Salad

🥣 Ingredients

• Grilled Chicken Breast

  • 1 boneless, skinless chicken breast

• Mixed Greens

  • 2 cups (e.g., spinach, arugula, or lettuce)

• Cucumber

  • 1 medium cucumber, sliced

• Olive Oil

  • 2 tablespoons

• Lemon Juice

  • 1 tablespoon (freshly squeezed, if tolerated)

• Salt

  • To taste (preferably sea salt)

• Pepper

  • To taste (optional; some may need to avoid black pepper)

📖 Instructions

1. Prepare the Chicken

   • Preheat your grill or grill pan over medium heat.

   • Season the chicken breast with a pinch of salt and a drizzle of olive oil. 

   • Grill the chicken for about 6-7 minutes on each side, or until fully cooked and the internal temperature reaches 165°F (75°C).

   • Remove from the grill and let it rest for a few minutes before slicing.

2. Prepare the Salad

   • In a large bowl, add the mixed greens and cucumber slices.

   • In a small bowl, whisk together the olive oil and lemon juice. Add a pinch of salt and mix well.

3. Assemble the Salad

   • Slice the grilled chicken and place it on top of the mixed greens and cucumbers.

   • Drizzle the olive oil dressing over the salad and toss gently to combine.

   • Serve immediately.

🥇 Why This Recipe is Migraine and Histamine-Friendly

• Grilled Chicken Breast 🐔 

  • Fresh, unprocessed chicken is low in histamine and a good source of protein. It's less likely to trigger migraines compared to processed meats (like deli meats or sausages) which often contain preservatives and additives.

• Mixed Greens 🥗 

  • Leafy greens like spinach and arugula are generally low in histamine and are packed with nutrients. They provide fiber, vitamins, and minerals without being likely triggers for migraines.

• Cucumber 🥒 

  • Cucumber is hydrating, low in calories, and generally well-tolerated for those with histamine sensitivity. It adds crunch and freshness to the salad without contributing to migraine or histamine issues.

• Olive Oil 🫒 

  • Extra virgin olive oil is considered a healthy fat and is anti-inflammatory. It is low in histamine and generally safe for those with sensitivities. 

• Lemon Juice 🍋 

  • Fresh lemon juice adds flavor without the histamine load of many other dressings. It’s rich in vitamin C and can help enhance the immune system. However, some individuals may need to monitor their response to citrus.

• Salt and Pepper 🧂 

  • A small amount of sea salt is generally safe, while black pepper is a common trigger for some migraine sufferers, so it can be omitted if needed.

• Fresh Ingredients 🥕 

  • The salad uses fresh ingredients that are less likely to have undergone processes that elevate histamine levels, such as fermentation or aging.