I often get questions about topics that are best answered by other professionals. It seems the questions about migraines and how to counteract them is one that comes up a lot. So I reached out to my colleague, Chalise Zeffery to do the heavy lifting on this one. Enjoy this guest blog post! Dr. Teralyn
This is a guest blog post by Chalise Zeffery, founder of CZ Wellness. She is a wellness coach sharing her own journey of overcoming chronic migraines and headaches in the hopes of walking along the side of others looking to achieve the same. She is a Migraine Defender – Wellness Achiever. Chalise Zeffery is a Wellness Coach and blogger also known as the Migraine Defender – Wellness Achiever. She is a recovered sufferer of chronic migraine and headache pain who believes stress plays a major role in triggering these attacks. She wants to share her personal journey to wellness in hopes that she can help others who may be suffering. Chalise lives in Wheaton, IL with her husband of 12 years, two boys (aged 10 and 7) and her two female terriers. She is also a travel planner focused on blending wellness with adventure and a lover of yoga and good books.
5 Natural Approaches to Fight Your Next Migraine Before It Even Starts!
I’ve dealt with migraines for over half of my life, so I know your pain. Migraine misery is no joke. They create so much havoc in our lives that they can literally take over. Let me share with you my top 5 approaches to naturally prevent a migraine from even starting. Cuz’ folks…fighting the migraine monster is all about prevention.
- Lean in to understanding nutritional deficiencies.
The typical western diet is amiss of much of the nutritional requirements our bodies need to function optimally. In addition, due to soil depletion, even our fruits and veggies don’t contain as many vitamins and minerals as previous generations. Studies show that many headache and migraine sufferers are often deficient in key nutrients such as magnesium, vitamin B12 and folic acid. Symptoms indicating a deficiency may include headache and migraine, fatigue, memory loss, irritability and nausea, to name a few. Take note of what your body is telling you and opt for more foods rich in these nutrients like green leafy vegetables, lentils, blackberries, salmon (go for the wild caught), eggs, feta cheese, and finally, dark chocolate (woohoo!). - Breathing for pain relief.
Did you know that stress is the #1 trigger of migraine and that stress impacts how we perceive pain? Did you also know that slow, controlled breathing has the ability to alter how your brain reacts to stress? I explain this more in depth here, but the key is to find a parasympathetic state (read; relaxed state) with deep, abdominal breathing. My favorite technique is 4-7-8 breathing. Here’s how to do it:
- Inhale, mouth closed, through your nostrils for a mental count of 4
- Once you’ve reached a count of 4, hold your breath for a mental count of 7
- Once you’ve reached a count of 7, slowly exhale through your mouth making a “whooshing” sound for a mental count of 8. Repeat for no more than 4 rounds.
This technique is widely known as a natural tranquilizer and the best part is you will always have it with you. I use this breathing technique as a natural stress reducer in times of stress – which includes the onset of a headache.
- Essential Oils.
Let’s just get right to it. Peppermint oil for headache relief is the real deal. A study in 1996 found that peppermint oil applied to the forehead and temples was as effective at controlling a tension headache as 1,000 mg of acetaminophen. Say what?! Peppermint oil has vasodilating capabilities when applied topically, meaning it relaxes and opens blood vessels for better blood flow. Better blood flow equates to relief of pain in those areas. Do you also suffer from headache induced nausea? Peppermint oil has your back. The change in sensation peppermint oil naturally delivers is powerful at stopping nausea within less than a minute. *It should be noted that some folks have sensitivities to essential oils applied directly to the skin. You should always start small and make sure you don’t have a skin reaction and/or dilute the peppermint oil with a carrier, like coconut oil.
- Eat for hormonal balance. Raise your hand if you get headaches or migraines during that time of the month…
I tend to get terrible headaches that can catapult to migraine status (if I don’t act quickly) just prior to the onset of menstruation. This is due to my body’s extreme sensitivity to hormonal fluctuations that occur during this time. Biologically speaking, what is occurring is a sharp drop in estrogen. Reaching for estrogen containing pills (like BC) or supplements is not always recommended for women who may be susceptible to migraines, as this can sometimes put them at greater risk for stroke. So, what’s a girl to do? How about reaching for more foods naturally containing estrogen during week 3 and 4 of your cycle? This helps to offset the sudden decrease in estrogen and therefore lessens the physiological “blow” this hormonal fluctuation has on the body. Include more foods naturally containing estrogen like flax and sesame seeds, apricots, soy milk/yogurt and chickpeas in weeks 3 and 4 of your cycle to fight hormonal headaches and menstrual migraines.
- Ice and Acupressure.
If I could claim any inanimate object as my BFF, it would be my reusable ice bag. Seriously, go buy one if you don’t already have one. Ice is an anti-inflammatory. Need I say more? This benefit, as well as the numbing sensation that comes along with it, is the main reason why it is so darn effective. Any time I have a headache, an ice pack (usually combined with topically appointed peppermint oil) is my GO-TO to stop the headache from moving into serious migraine territory.
Ok, I added one more solution to my 5th approach because I just can’t leave this one out. Any one that suffers from headache or migraine knows that many of these attacks start out as tension and sometimes throbbing in the temples. A natural reaction is to reach for your temples and apply pressure with your fingertips. There’s a good reason for this. These pressure points are clusters of nerves that help regulate blood circulation. Applying pressure helps to stimulate the blood flow and ease the tension and tightness held there. I LOVE my Brea iSee4 Eye Massager. It uses a combination of heat therapy, light music, point massage and air pressure to ease away eye, temple and head pain. Not to mention, stress. Just head back to approach #2 if you need a reminder on how important stress reduction is!
One of the most important factors in treating migraine is PREVENTING migraine. For many, this means listening to your body and acting fast when you first feel head pain coming on. This also means living a lifestyle in alignment with what YOUR body needs. Come find me at www.czwellness.com where I share more tips on how I became a migraine defender after years of chronic pain.
Join the live conversation!
Join Dr. Teralyn Sell and me on Facebook live for a conversation on “Ditch the Migraines Before They Even Start”. This FB Live event is on Wednesday, October 17th, 2018 at 7pm CST/8pm ET. You can sign up to join the conversation here.
During the FB live event, Dr. Teralyn will bring her professional expertise to the conversation and share some of her own tips and ideas on the topic.
Join us Wednesday, October 17th, 2018 at 7pm CST/8pm ET by clicking here.
This is a great space to share with others what works for YOU! And by joining the conversation, each commenter will be eligible to win a special gift from yours truly. Don’t miss it!
One of the most important factors in treating migraine is PREVENTING migraine. For many, this means listening to your body and acting fast when you first feel head pain coming on. This also means living a lifestyle in alignment with what YOUR body needs. Come check me out at CZ Wellness where I share more tips on how I became a migraine defender after years of chronic pain.
Talk Soon!
Chalise