The 3 Things That Helped Me Become Migraine-Free

These changes made a significant and lasting impact

Photo by Hasan Almasi on Unsplash

Becoming your own science experiment sounds fun and exciting, but it’s not easy. It means going against popular opinion and advice. It means going blindly at some things to find what works best for your body. It means thinking outside the box.

As a result of these three things, I’m not only completely detoxed from harmful medications, but I’m migraine free as well. I do keep one emergency medication on hand for safety sake, just in case. It’s in the triptan family, and I haven’t had to take it for over a year now.

But it wasn’t always like this.

It wasn’t something I stumbled upon overnight, and it’s taken the last three years of trial and error to get me where I am today. It’s both possible, and achievable. You can live a pain-free life.

What types of medications did I detox from?

My medication list includes benzodiazepines, sleep medications, three different types of opioids, musculoskeletal-specific non-steroidal anti-inflammatories, selective-serotonin reuptake inhibitors (SSRI), serotonin and norepinephrine reuptake inhibitors (SNRI), a tricyclic antidepressant (TCA), and Topamax.

That list alone is not for the faint of heart. And sadly, I’m sure there are others out there who are on far more medications than I was.

No, I didn’t go to rehab to detox and get clean. No, I didn’t become addicted or even opioid-dependent (which is a miracle in and of itself; actually, I became highly allergic to opioids). I didn’t even ask for help or notify my primary care doctor of my intentions.

Yes, I cold-turkey’d myself off all of them (not recommended at all). And yes, I experienced some bizarre and scary things as I stopped taking these medications.

That’s just the medication list alone. Let’s not dismiss the various body treatments I tried, including occipital nerve blocks. I stopped when RF-Ablation was proposed (radio frequency burning of the nerves in my neck) because that wasn’t going to solve the problem at hand, only mask it more.

I was in my early twenties when I was prescribed some of these medications. And over time, the list honestly just grew to the point of being out of control. Enough was enough.

I look back at this list and honestly wonder where 20+ years of my life went. I was in a perpetual fog and a dark place, and honestly never thought it would end. The medication cycling all began around the age of twenty.

My hope and mission are to help others who suffer migraines or other headaches find the information they need to improve their health and well-being. I hope to provide insight, inspiration, and education on how nutrition plays a vital role, and how taking small steps can lead to giant leaps of progress.

In turn, you can live and enjoy life as it’s meant to be experienced… with hope and without debilitating pain.

This article will discuss the three changes I made to become migraine-free.

1. Elimination of refined sugar and processed foods

This sounds almost impossible to do. It sounds unachievable and overwhelming. And at first, it was because sugar is literally everywhere we turn. Yet, this act had the greatest impact.

How does one eliminate sugar when it’s put front and center every day in every way?

Here in the United States, we consume sugar just as easily as we breathe. In other words, we don’t even think about it. We just do it. It’s become an ingrained and unconscious act.

I took a serious look at my diet, had a tough talk with myself, and then with my husband. He witnessed me at some bad times; luckily, he never had to rush me to the hospital, as I’ve had some of those moments in my past. My parents witnessed those attacks. Yet, he was supportive and was with me on this journey (he still is, by the way).

I made significant progress by learning about and implementing the ketogenic diet. This is where I cut out all the crap. If it didn’t benefit my brain and body, I wouldn’t eat it.

I didn’t do keto for weight loss. I did keto for the sake of healing my brain. Don’t get me wrong, I did experience some weight loss. But that was later remedied when I went back to weight training (something I can do and fully enjoy again since becoming migraine-free). Since then, I’ve added back some healthy weight via lean muscle.

Keto is not for everyone. And there are plenty of keto-haters out there. I find they’re the closed-minded people who don’t want to learn, and instead think their “dietary lifestyle” and way is the best thing ever; so everybody must do it. They don’t consider that what worked for them might not work for everyone. It’s easier to hate on keto than to be open-minded about exactly why people do it. Don’t hate what you don’t understand. Don’t hate on people for their choice to do what is suitable for their body.

I experienced this recently. Last August, I was talked out of my keto lifestyle. I was told if I wanted to “properly” build muscle, I had to consume a higher level of carbohydrates. I bought into this fitness dogma. And from August 2021 to March 2022, I followed a macro-based diet.

Guess what? Sadly, I didn’t see any significant improvement in my muscle definition. In fact, I hit a plateau, and I felt like crap. The only thing the macro-based diet gave me was brain fog and fatigue. I’m grateful that the extra load of carbs didn’t send me into a full migraine attack. Fact: migraine brains are sensitive to carbohydrates.

Macro-based diets are not bad at all. I certainly didn’t hate it. I learned a ton of new information I didn’t previously know by following one and tracking my own macros. I even wrote about the importance of tracking macros. But in the end, it wasn’t right for my brain. Nutrition for my brain needs to take priority.

My many lessons learned from doing the macro-based diet:

• Don’t follow the crowd.
• Don’t listen to people who think they know everything, but truly don’t.
• Another person’s success and results won’t dictate or determine yours.
• Don’t let others talk you out of something that’s already working for you.
• Save your money.
• Do your own research.
• Collaborate with those who have the same or similar mindset as you.
• Don’t force yourself to fit into a tribe of people who hate the very thing that has worked for you; walk away from them.

The ketogenic diet is a neuro-healing diet. And the brain is the gatekeeper to all things neurological. The brain is our supercomputer. And my supercomputer was on the fritz for long enough.

Keto is not a “fad” diet. It was developed in the 1920s by a doctor at the Mayo Clinic to treat pediatric epilepsy. This article explains the details of the history of the ketogenic diet and how it came back into the spotlight today.

I believe that a ketogenic diet is a reasonable option for those with migraine and other neurological disorders. Again, I recognize that what worked for me may not work for the next person. But it’s definitely worth a try.

The takeaway here is to try something “unconventional” that may work for your body. Don’t knock it until you try it.

Photo by Jamie Matociños on Unsplash

2. Supplements that helped the most

I wasn’t good at taking vitamins and supplements. I thought a multivitamin was all I needed. This isn’t the case.

There are so many vitamins and supplement options available that it’s daunting. Finding which brand works best for your budget and life can be challenging. But I ditched the multi-vitamin approach and researched more migraine-specific options.

Here’s what I learned and have implemented in my life for the past 3 years:

• Magnesium — According to the American Migraine Foundation, it’s believed that magnesium can prevent the brain signaling that causes visual and sensory changes associated with aura. It can also reduce or block pain-transmitting chemicals in the brain and may be helpful for brain blood vessels. Magnesium is also beneficial for sleep.
• Potassium — Can be found in both foods and as a supplement. Potassium-rich foods include bananas, avocados, watermelon, and sweet potatoes, just to name a few. Potassium is an important electrolyte because it carries a small electrical charge that activates various cell and nerve functions. A migraine can often result in a brain trying to run on low energy and voltage.
• Vitamin D — Vitamin D has many health benefits and is continually being studied in its relation to migraines. Natural sunshine is an excellent source of Vitamin D. But we often don’t get enough because of indoor jobs or lack of sunlight. Vitamin D helps reduce inflammation and aid in other processes such as cell growth, neuromuscular and immune function, and glucose metabolism. I take 25mcg (1000 IU) daily of D3.
• Salt tabs (when needed) — migraine brains need more sodium. A prodrome (warning sign) could signify sodium deficiency. Do a “salt test” — a pinch of iodized salt under the tongue. The salt will quickly enter your bloodstream. Don’t talk, drink, or move your tongue. Pay attention to your body and brain. If you begin to feel better, you’re salt deficient & need sodium. This is where I’ll consume about 1/8th tsp of salt, either in a tablet or drinking some salt water. Pro note — if you’re going to consume salt via a tablet (I make my own), grind the salt down to almost a powder form.

If the salt doesn’t work, I will consume some potassium. I would usually either eat 1/2 of an avocado or drink a cup of whole milk. Or I would take a potassium supplement.

Believe it or not, I have stopped migraines in their tracks by doing these two simple things. And I found that most of the time, I was sodium deficient.

• MCT oil — this is good clean brain fuel. Carbohydrates aren’t the sole source of brain fuel. Fats are a fuel source as well. If you’re a coffee drinker, jazz it up and go bulletproof! Your brain will thank you.
• Creatine — I use this primarily in my post-workout drink. However, creatine also has some amazing benefits to the brain and cognition. It’s one of the most studied supplements in the fitness world. So knowing it’s beneficial to not only my muscles but also my brain is a win-win!
• One cup of whole milk before bed — your brain doesn’t just shut down when you sleep. It gears up for its nightly cleaning. The brain cleans up while you slumber by getting rid of dead glial cells. And to clean properly, it needs energy. A cup of whole milk (preferred) provides the necessary overnight energy for the brain. Whole milk has proteins, fats, and carbs to provide a full spectrum of nutrients. Have you ever woke up with a migraine? I always did and couldn’t figure out why. This is why… the brain had no energy to properly function, and was shorting its circuits. Feed your brain before you go to bed.

My most recent additions:

• Hormone supplement — aside from migraines, I would also get hormone headaches. Those fun headaches that would arrive at the time of my menstrual cycle and usually turn into a full migraine attack. Good times. I came across a hormone supplement in January and decided to try it. I take it twice a day (am and pm). I recall in my February cycle, I was starting to feel a little “prodromy.” I decided to take one of these supplements. To my surprise, within 30-minutes, the brewing discomfort in my head was completely gone. That was an eye-opening moment for me. Now, not everyone needs to take a hormone supplement, but I’m coming to that time in life when it’s probably not a bad idea to get a little extra support. So this is just a suggestion.
• Super greens — The gut-brain connection is powerful. Often, when the gut microbiome is “off,” it can lead to a plethora of issues, including migraine. The typical Western Diet can easily throw off the gut microbiome. I recently began incorporating ‘super greens’ into my routine— in a powder form I mix into some water — and it’s helped to nicely balance things out.
• Omega-3 fatty acids (aka fish oil) — studies are now showing the promise of omega-3s reducing headache frequency compared to diets with no intake of omega-3s. Not only are omega-3s helpful for the migraine brain, but just good for overall cognitive functioning.

Final thought: It’s easy to go down the rabbit hole of supplements and want to take everything that’s flashed in front of your face. However, it’s not necessary, nor is it realistic. A good rule of thumb is just to keep it simple. Find what works for your brain and body and go with that. This list has worked well for me, and it’s just a recommendation if you haven’t tried some of these things.

3. Continuous research and education

The world is full of misinformation. And it seems as though the internet is the hot spot for all things misinformation, simply because of the ease of access.

While the internet is a common starting point, don’t forget about books. Finding a good book can be just as valuable as finding information on the internet. I purchased one book very early in my journey that I do continually go back and reference. I’ve recently added some new books and journal articles that are diet and nutrition-specific for the migraine brain.

I’m a Research Nurse by professional trade. But I’ve always had a “thing” for research and knowledge in general. I approach research and finding information with an open mind. It’s not about finding the “truth” but rather what works best.

Here are some facts I learned that helped in combatting migraine attacks:

1. Migraine brains are hyper-sensitive. You’re still sensitive to sound, smells, and light even when you don't have an attack. You’re not weird or odd; it’s just how your brain is wired and functions.
2. Migraine is usually a result of a biochemical imbalance.
3. Migraine is genetic, but also environmental/lifestyle plays a role.
4. Migraine is not well understood, even in the scientific community.
5. Migraine brains are sensitive to carbohydrates.

The following books and resources are one’s I highly recommend and have helped me the most along my quest of becoming migraine-free:

• Book: “Fighting the Migraine Epidemic: Complete Guide of How to Treat and Prevent Migraines Without Medications” by Angela A. Stanton, Ph.D.
• Keto Recipe Books:

“Keto Sweet Tooth Cookbook” by Aaron Day

“Keto for Life” by Mellissa Sevigny

“Keto Life” by Sahil Makhija

• Website: https://keto-mojo.com

Key Takeaways

My journey to becoming migraine-free has been the most profound and remarkable learning experience of my life. I’m grateful for all I have learned and for all that I continue to learn. I hope I can help others along the way. It’s not just about becoming free from migraines but adopting a lifestyle where I can remain migraine free.

• Eat for the sake of homeostasis for your brain.
• Eliminate processed foods and refined sugars (as much as humanly possible).
• Find supplements that will work best for your body and your budget.
• Always continue to do your own research. There is no single person (doctor, researcher, or lifestyle expert) or corporation that holds all the correct information.
• Medications alone may help in the short game, but even they have their limits.
• What works for someone else may not work for you. Be your own research student and find what works best for you. Never let someone tell you otherwise.
• Another person’s success and results won’t dictate or determine yours.

I hope you enjoyed reading this article and found it valuable.

Please note: the information I provide is based on my own experience and results, and is in no way intended to provide a diagnosis or substitute for your own health journey. Discuss your condition and treatment options with your doctor and/or healthcare team.

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