Is inflammation and migraine connected?
Scientific studies have established a strong connection between inflammation in the brain and the occurrence of migraines. Inflammation triggers the activation of pain pathways and other symptoms associated with headache disorders.
We know that individuals with migraine have higher baseline levels of inflammatory markers compared to those without the condition. What’s more, these inflammatory markers further increase during a migraine attack. (I swear you can feel this happening!)
Here are ways to naturally dampen down inflammation.
Diet: Adopt an anti-inflammatory diet focusing on whole, unprocessed foods, including fruits, vegetables, whole grains, lean proteins, and healthy fats. Avoid or minimise foods contributing to inflammation, such as refined sugars, trans fats, processed meats, and excessive alcohol. I also like to add anti-inflammatory foods such as ginger, fish and blueberries.
I can provide an anti-inflammatory diet handout for my clients, or the Metabolic Balance® nutrition program is a great option here.
Natural medicines: Certain supplements may help reduce inflammation. These include omega-3 fatty acids (found in fish oil), curcumin (a compound in turmeric), ginger, Boswellia, quercetin, green tea and resveratrol. However, consulting with a Naturopath (I’m here for you!) or another qualified healthcare professional is essential. That way, you also get access to practitioner-quality supplements. (Don’t waste your time and money with the supermarket or discount stuff – they don’t work nearly as well.)
Lifestyle modifications: Stress management techniques like meditation, deep breathing, and regular exercise can help reduce inflammation. Physical activity also promotes circulation and supports the body's natural healing processes.
Sleep and rest: Adequate sleep is crucial for the body to repair and regenerate. Prioritise quality sleep by establishing a regular sleep schedule, creating a comfortable sleep environment, and practising good sleep hygiene.
Identifying and addressing food sensitivities: Some individuals may experience inflammation due to specific food sensitivities. A naturopath may recommend an elimination diet or food sensitivity testing to identify and eliminate trigger foods.
Gut health: The gut plays a significant role in inflammation. A naturopathic approach may involve improving gut health through probiotics and prebiotics and addressing digestive issues.
Environmental factors: Reducing exposure to environmental toxins, such as pollutants, chemicals, and allergens, can help minimise inflammation. This may involve using natural cleaning products, filtering air and water, and minimising exposure to allergens.
Mind-body techniques: Practices like acupuncture, massage therapy, and naturopathic manipulative therapy may help reduce inflammation by promoting relaxation, improving circulation, and releasing tension.
Individualised approach: As a naturopath, I will consider your unique health history, symptoms, and underlying causes of inflammation to develop a personalised treatment plan.