How to manage migraines

Eating clean, exercising and immersing the body with fresh fruits and vegetables is key when it comes to general health but I have many clients that come to me suffering from regular migraines, and this can be very unpleasant.

There are some essential things you can do to help prevent and support your body to help improve this often-depilating illness.


Firstly, the most important thing you can do is cut out processed foods and dairy. The mucus forming inflammatory responses from these types of foods can often be the cause of a toxic liver. You can also make sure your liver is happy by introducing cleansing teas such as nettle and dandelion, and regularly taking milk thistle tinctures to really help give that cleansing support.


There is one bad diet habit that is linked to migraines and that is skipping meals. Having long periods of time without food can be a significant trigger, but also eating a few big meals each day can also spike your blood sugar and make you more susceptible to migraines. The best thing in my experience with my clients, is to install a pattern of regular, small meals throughout the day. Eating five or six small, healthy, freshly cooked meals throughout the day can help you prevent hunger-related headaches, keep your blood sugar on an even keel, and avoid eating large amounts of any foods that could trigger a headache.


A healthy anti-migraine diet is a fresh diet consisting of vegetables, fruits, and lean meats, similar to the Mediterranean diet. The diet should be very focused on anti-inflammatory foods. Making fresh spinach soups, salads and light, easy to digest meals seems to be best.

Examples of foods to avoid:

  • Processed meats like hot dogs, sausage, and bacon which contain nitrites

  • Aged cheeses and red wine which contain tyramine

  • Chocolate which contains beta-phenylethylamine

  • The artificial sweeteners aspartame and sucralose

Although a nutritious diet is important, you should also be aware that even some healthy foods can potentially be your triggers.

These can include:

  • Citrus fruits

  • Peanuts and tree nuts

  • Beans

  • Cultured dairy products

Some people who get migraines may also have celiac disease in which case consuming wheat or gluten can trigger attacks. Try eating foods high in omega-3 fatty acids, which can help decrease inflammation, such as salmon, flaxseeds, olive oil, and walnuts. Low-fat diets can also help reduce migraines in some people, and this makes sense when it comes to good blood condition, a healthy digestive system and a well-functioning liver.

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