Hey Migraine Mentees 👋 

Today’s newsletter takes another 5 minutes to read, but if you’ve only got 60 seconds, here’s what you need to know:

• Weather changes — especially drops in barometric pressure — can trigger migraines by altering blood vessel tone, activating the Trigeminal nerve, and shifting brain chemistry…

• The migraine brain is hypersensitive to environmental stressors like storms, humidity, bright light, and temperature swings, often due to nervous system dysregulation…

• Symptoms tied to weather shifts may include pressure headaches, dizziness, fatigue, sinus pain, light sensitivity, and neck tension…

• Preventive strategies like tracking weather patterns, increasing magnesium, staying well-hydrated with electrolytes, and regulating sleep can help reduce migraine frequency…

• Rescue tools during a flare-up include cold therapy, breath work, light movement, ginger tea, tinted glasses, and limiting screen exposure to calm your nervous system and manage symptoms quickly…

Summer should be full of outside activities with family and friends, getting adequate levels of Vitamin D, and enjoying the great outdoors…

We hope this week’s newsletter can make that dream a reality for you!

🧠 The Migraine Mentors

First time reading?! Sign up HERE.

In This Week’s Edition…

• 🥡 Weekly Take-Out

  • Meme of The Week - 🌡️ Migraine Weather is Cominggggggg!

• 📸 Weekly TikToks

  • 3 Things To Avoid with Migraine

  • Vestibular Migraine PSA

• 🔈️ The Migraine Mentors Minicast - Podcast Series

  • Weather Triggers & Migraine - Why Storms Hurt Your Head

• 📜 This Week’s Top Article

  • Why Weather Changes Trigger Migraines (and What to Do About It)

• 🍴 Migraine-Friendly Recipe of the Week

  • Coconut Macaroons

🥡 WEEKLY TAKE-OUT

Meme of The Week

🥡 WEEKLY TIKTOKS

3 Things To Avoid with Migraine

@headache_whisperer

#migraine #migraines #migrainerelief #migrainetiktok #headache #headaches

Vestibular Migraine PSA

@drerikreis

#vestibularmigraine #vestibularmigraines #vestibular #migraine #migraines #migrainerelief #migraineawareness #chronicinflammation #chronic... See more

🗞️ MIGRAINE MINICAST

Weather Triggers & Migraine - Why Storms Hurt Your Head

🎛️ In this week’s podcast episode, we’re unpacking one of the most common — and misunderstood — migraine triggers: the weather.

If barometric pressure drops, humidity spikes, or temperature swings seem to bring on head pain, dizziness, or fatigue, you’re not imagining it.

🧠 These shifts create real changes in your brain and nervous system — from blood vessel dilation to neurotransmitter disruption — that can lower your threshold for pain and sensory sensitivity.

🎙️ Tune in to hear us break down:

• How weather changes activate the Trigeminal nerve and affect blood flow in the brain.

• Why the migraine brain is more sensitive to light, pressure, and environmental shifts.

• Real-world strategies to reduce symptom severity during stormy weather.

• The top tools we use in clinic to help patients prepare for — and recover from — weather-triggered migraines.

⛈️ This is the episode to listen to before the next storm rolls in…

👇️ Click the link below to check it out! 👇️ 

📜 TOP ARTICLE

Why Weather Changes Trigger Migraines (and What to Do About It)

Have you ever felt a migraine creeping in before the weather even changed? Or woken up with a pounding head the same morning a storm rolled in?

That’s no coincidence…

Your brain — especially when migraine-prone — reacts to atmospheric shifts in ways that science is just starting to understand.

🌡️ What’s Actually Happening in Your Brain?

First, we’re not fully aware of all the details about this, but here’s what we do know…

Barometric Pressure Drops = Blood Vessel Stress 🚨 

When the air pressure outside drops (like before rain or during a cold front), the difference between external pressure and internal pressure affects your body in subtle but powerful ways:

• Blood vessels in your brain dilate, changing blood flow.

• Trigeminal nerve endings get mechanically stimulated, which can activate the pain cascade.

• Sinuses may expand or become congested due to pressure differentials, creating facial pressure or headache.

Nervous System Reactivity 🧠 

Your autonomic nervous system — responsible for managing stress, blood pressure, digestion, and more — gets thrown off balance by sudden environmental changes.

That’s why you may feel “off,” dizzy, fatigued, or irritable before a migraine hits…

It’s also why people with dysautonomia or POTS are often even more weather-sensitive.

Brain Chemistry Shifts 🤹 

Weather changes may impact neurotransmitters like:

• Serotonin (low or altered levels are linked to migraine attacks)

• Histamine (elevated in inflammatory responses and sensitive individuals, especially in those prone to migraine symptoms)

• CGRP (a key molecule involved in the pain process of migraine)

Together, these biochemical changes lower your threshold for pain and light/sound sensitivity — meaning it takes less of a trigger to set off a full-blown migraine.

✅ Here’s What To Do (Right Now) To Eliminate Symptoms

Here’s your weather-trigger migraine action plan — no meds required.

🌤️ Before the Weather Changes

These are preemptive strategies to stabilize your brain before symptoms hit:

• Track Barometric Pressure

  • Use a migraine app (like Migraine Buddy) or set alerts through your weather app.

• Boost Magnesium Intake

  • Magnesium glycinate or threonate (200–400 mg/day) helps reduce brain hyperexcitability.

• Get Quality Sleep

  • A well-rested brain is more resilient. Keep bedtime/wake times consistent — especially around seasonal pressure changes.

• Avoid Processed Carbs + Sugar

  • These spike blood sugar and make the brain more vulnerable to inflammation.

• Hydrate Intelligently

  • Use electrolytes with sodium/potassium (LMNT, Nuun, or a pinch of sea salt + lemon in water).

💥 When the Migraine Starts Creeping In

Act fast and try these acute-response tools:

• Ice Pack on the Neck or Forehead

  • Reduces inflammation and nerve sensitivity, where applied.

• Breathwork (Box Breathing or 4-7-8)

  • Calms the vagus nerve and shifts the nervous system into parasympathetic mode.

• Move Slowly, Don’t Freeze

  • Gentle walks or neck/shoulder mobility can prevent full collapse into pain and migraine episodes.

• Wear Sunglasses Indoors (Yes, Really)

  • If light sensitivity hits, try FL-41 lenses or tinted glasses.

• Sip Ginger Tea

  • Natural anti-inflammatory and nausea-fighter.

• Take a Break from Screens

  • Light flicker, brightness, and EMF load can all make things worse during an episode.

🧰 Extra Tools for Your Migraine Weather Kit:

• Wearable Barometric Sensors (like AURA or Apple Watch weather apps)

• Cooling Eye Mask or Gel Hat (to calm down Trigeminal nerve endings in the face)

• Red Light Therapy (10–15 min to reduce neuroinflammation and increase mitochondrial function)

• Adaptogens like Ashwagandha or Rhodiola for weather-related anxiety and stress sensitivity.

💬 Whether or Not, Weather Changes are Inevitable

If you feel like you live and die by the forecast, you’re not crazy — your brain is just more sensitive than most

… The good news?

By understanding how weather patterns influence your biology, you can start building a toolkit that anticipates and adapts, rather than constantly reacting in survival mode.

You can’t change the weather — but you can change how your brain and body respond to it.

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

And as always—hit reply and tell us what you want covered next!

🧠 The Migraine Mentors

🍴MIGRAINE-FRIENDLY RECIPE

Coconut Macaroons

🥣 Ingredients

• 2 cups unsweetened shredded coconut

  • Ensure it's plain and without preservatives.

• 2 egg whites

  • Fresh eggs should be used to avoid any increase in histamine levels.

• 2 tablespoons honey

  • A natural and gentle sweetener.

📖 Instructions

1. Preheat the Oven

   • Set your oven to 325°F (163°C).

2. Prepare the Mixture

   • In a mixing bowl, whisk the egg whites until they are frothy but not stiff.

   • Add in the honey and continue to whisk until well combined.

   • Gently fold the shredded coconut into the egg white mixture, ensuring it is evenly moistened.

3. Form the Macaroons

   • Line a baking sheet with parchment paper.

   • Using a tablespoon, scoop small mounds of the mixture onto the prepared baking sheet. Press them together gently to ensure they hold their shape.

4. Bake

   • Place in the oven and bake for about 15-20 minutes, or until the tops are lightly golden.

5. Cool and Serve

   • Allow the macaroons to cool on a wire rack before enjoying.

🥇 Why This Recipe is Migraine and Histamine-Friendly

• Unsweetened Shredded Coconut

  • Coconut is typically low in common migraine triggers such as tyramine and nitrates. Using unsweetened coconut helps avoid added sugars or preservatives that might trigger migraines.

• Honey

  • As a natural sweetener, honey avoids the rapid blood sugar spikes and additives present in refined sugars, making it a safer choice for those with migraines.

• Egg Whites

  • Fresh egg whites generally do not provoke migraines unless there's a specific allergy. Avoiding additives and using fresh eggs minimizes any risk.

• Unsweetened Shredded Coconut

  • Coconut itself is low in histamine and is unlikely to provoke histamine-related reactions. Ensure that there are no additives which could alter this.

• Egg Whites

  • Freshly separated from the yolks, egg whites are lower in histamine than aged or whole eggs. Avoid using egg substitutes or processed egg products that can have higher histamines.

• Honey

  • Pure honey is typically low in histamine. Its natural sweetness works well in desserts without needing other sweeteners that might not be tolerated.