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Writer's pictureDr Jonas Eyford

Resolve Your Migraines

After working with hundreds of migraine sufferers over the years, I've learned a couple things. The first is that migraines are really really awful. The second is that they are always related to stress. Painkillers help a lot, but they don't reduce the underlying causes. You likely have hereditary predisposition (you have them because your mother and grandmother had them) AND some lifestyle habits that could improve. So let's ignore what we can't change and work on what we can!


When physical stress, hormonal stress, psychological stress and metabolic stress combine to become too much for nervous system to handle, the brain SHUTS YOU DOWN. That's what a migraine is in my opinion. Lowering the intensity and frequency of migraines requires lowering the stresses in our lives in multiple realms. We are going to touch on each of those realms, but for the purposes of this blog post we will ignore the complex realms of hormonal dis-regulation, neurological conditions and metabolic pathologies. You'll want to see an MD or neurologist to explore those.


Sleep plays a crucial role in migraine prevention. Irregular sleep patterns or poor-quality sleep can trigger migraines, as they disrupt the body’s natural rhythm and stress the brain. Establishing a consistent sleep schedule can help your body function better and reduce the likelihood of migraines.

To improve sleep quality:

  • Go to bed and wake up at the same time each day (even on weekends) to regulate your circadian rhythm.

  • Create a relaxing bedtime routine that includes activities like reading, meditation, or gentle stretching.

  • Limit caffeine and screen time in the evening to avoid stimulating your brain when you should be winding down.

By getting sufficient and consistent sleep, you’re giving your brain the recovery time it needs to function optimally, which may reduce migraine frequency.


Dehydration is a well-known migraine trigger. When the body is low on fluids, it can cause blood vessels to constrict, leading to headaches and migraines. Staying adequately hydrated is one of the simplest ways to prevent migraines.

To ensure you’re getting enough fluids:

  • Try adding electrolytes to your water, especially when you feel a migraine coming on.

  • Carry a water bottle with you throughout the day and set reminders to drink regularly.

  • Incorporate hydrating foods into your diet, such as fruits and vegetables with high water content (like cucumbers, watermelon, and oranges).

  • Limit beverages that can dehydrate, such as caffeinated or alcoholic drinks, as they can lead to dehydration.

The general guideline is to drink at least eight 8-ounce glasses of water per day, but you may need more depending on your activity level, environment, and individual needs.


Stress is one of the most common migraine triggers. When you’re stressed, your body releases chemicals that can cause changes in the brain, potentially leading to a migraine. Developing effective stress-management techniques can help reduce migraine frequency and severity.

Some relaxation techniques that have been shown to help include:

  • Neurofeedback: Widely available devices can now take accurate measurements of different aspects of your nervous system activity. Using them can help you train the re-regulation of some basic body functions.

  • Deep Breathing Exercises: Practice diaphragmatic breathing, where you breathe deeply into your abdomen. This can help relax your nervous system and reduce tension.

  • Progressive Muscle Relaxation: This involves tensing and then relaxing different muscle groups throughout the body, which can help release tension and promote relaxation.

  • Mindfulness Meditation: Mindfulness involves paying attention to the present moment without judgment, which can help you manage stress and reduce anxiety.

  • Yoga: Yoga combines gentle stretching, deep breathing, and relaxation techniques that can help calm your mind and relieve muscle tension.

Incorporating even a few minutes of stress-relief practices each day can make a big difference in managing migraines over time.


Certain foods and beverages are known migraine triggers, so it’s essential to be mindful of your diet. Everyone has different triggers, so it may be helpful to keep a food diary to identify any patterns.

Common dietary triggers include:

  • Caffeine: While some people find that a small amount of caffeine can relieve a migraine, too much caffeine—or withdrawal from caffeine—can trigger one.

  • Aged Cheeses: Cheeses like blue cheese, cheddar, and Swiss contain tyramine, which is known to trigger migraines in some people.

  • Processed Meats: Meats like bacon, hot dogs, and deli meats contain nitrates and preservatives that may trigger migraines.

  • Artificial Sweeteners: Some sweeteners, especially aspartame, have been linked to migraines.

Keeping track of what you eat and drink, along with any migraine symptoms, can help you pinpoint triggers specific to you. Once you identify them, try to limit or eliminate these foods from your diet.


A lot of folks with migraines carry a lot of physical stress in their upper neck. This exacerbates your sensitive nerves and blood vessels that contribute to migraines. Having a chiropractor assess your neck can reveal whether you would benefit from targeted treatment or rehab.


Everyone is quite unique in the way their stresses effect them, and that's what makes treating migraines so tricky. What works well for one person won't work well for others. That said, it's impossible not to benefit to some extent from better sleep, lower neurological stress and a more balanced diet.

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