мигрена

Migraine

Natural Approaches to Migraine Relief and Prevention. Migraine is a serious neurological condition that affects millions of people worldwide. Unlike ordinary headaches, migraines are often accompanied by throbbing pain, photosensitivity, nausea and other symptoms that can last for hours or even days.

In this article, we’ll look at some natural approaches to support the body in migraine sufferers, focusing on dietary supplements and lifestyle changes that can help reduce the frequency and intensity of attacks.

What is a migraine?

Migraine is a neurological disorder characterised by recurrent attacks of intense headache, often accompanied by a range of other symptoms. In contrast to ordinary headaches, migraine is a complex condition that can seriously affect the quality of life of sufferers.

Main symptoms of migraine:

  • Pulsatile, often unilateral headache
  • Increased sensitivity to light (photophobia)
  • Increased sensitivity to sounds (phonophobia)
  • Nausea and vomiting
  • Blurred vision
  • Worldwatch
  • Fatigue and exhaustion

Phases of an attack in migraine:

  1. Prodromal phase (12-24 hours before seizure):
    • Changes in mood
    • Stiff neck
    • Increased sensitivity to light and sound
    • Fatigue or unusual vigor
  2. Aura (not in all patients):
    • Visual disturbances (flashes, zigzags, spots)
    • Numbness or tingling
    • Difficult speech
    • Duration: 20-60 minutes
  3. Headache phase:
    • Intense, throbbing pain
    • Duration: 4-72 hours
    • Deterioration with physical activity
    • Accompanying symptoms: nausea, vomiting
  4. Postdromal phase:
    • Fatigue and exhaustion
    • Difficulties with concentration
    • Mild residual pain
    • Duration: 24-48 hours

Migraine triggers:

Migraine attacks can be provoked by various factors:

Food triggers:

  • Certain foods (chocolate, citrus, fermented products)
  • Artificial sweeteners
  • MSG (monosodium glutamate)
  • Caffeine or lack thereof
  • Alcohol, especially red wine

Environment:

  • Strong light or flashing lights
  • Strong smells
  • Changes in atmospheric pressure
  • Loud noise

Physiological factors:

  • Not enough sleep or too much sleep
  • Missed meals
  • Dehydration
  • Hormonal changes
  • Stress or relaxation after stress

Other factors:

  • Some medications
  • Excessive physical activity
  • Changes in routine
  • Prolonged work with screens

Prevalence and risk factors:

Migraine affects approximately:

  • 12-15% of the world’s population
  • More common in women (3:1 in men)
  • Most often affects people in the age group 25-55 years
  • There is a genetic predisposition

Probiotics: the link between gut health and migraines

A growing body of research confirms the link between gut health and neurological conditions, including migraines. Two of the most important types of probiotic bacteria that are essential for gut health are Bifidus (Bifidobacterium) and Acidophilus (Lactobacillus acidophilus).

Bifidobacterium (Bifidus bacteria):

  • Support the absorption of B vitamins, which are key to neurological health
  • Strengthen the intestinal barrier, preventing the permeation of toxins
  • Produce short-chain fatty acids that reduce inflammation
  • Improve immune function by modulating the intestinal microflora
  • Help break down complex carbohydrates and fiber
  • Regulate pH levels in the gut

Lactobacillus acidophilus (Acidophilus):

  • Helps produce lactic acid, which supports a healthy intestinal environment
  • Improves absorption of minerals such as calcium and magnesium
  • Reduces the growth of pathogenic bacteria
  • Helps the production of vitamin K and some B vitamins
  • Strengthens the immune system by stimulating antibody production
  • Helps in the breakdown of lactose

How probiotics affect migraines:

  1. Inflammatory processes:
    • Reduce systemic inflammation in the body
    • Regulate the production of pro- and anti-inflammatory cytokines
    • Improve the barrier function of the intestine
  2. Neurotransmitters:
    • Involved in serotonin production
    • They affect the brain-gut axis
    • Regulate dopamine levels
  3. Immune function:
    • Balance the immune response
    • Reduce autoimmune reactions
    • Improve protection against pathogens

For optimal results, it is recommended:

  • Choice of probiotic products containing both Bifidus and Acidophilus strains
  • Minimum 1 billion CFU (colony forming units) daily
  • Take on an empty stomach or 30 minutes before a meal
  • Regular intake to maintain a stable intestinal microflora
  • Combining with prebiotics for better results

Essential fatty acids: Natural anti-inflammatory agent

Essential fatty acids (EFAs) are vital fatty acids that the body cannot produce on its own and must obtain through food or supplements. Particularly important for brain health are omega-3 and omega-6 fatty acids.

Omega-3 fatty acids:

  • EPA (Eicosapentaenoic acid):
    • Powerful anti-inflammatory action
    • Improves cerebral circulation
    • Reduces platelet aggregation
    • Regulates blood pressure
  • DHA (Docosahexaenoic acid):
    • A key building block of brain tissue
    • Improves neural communication
    • Maintains the integrity of cell membranes
    • Reduces neuroinflammation

Omega-6 fatty acids:

  • GLA (Gamma-Linolenic Acid):
    • Helps hormonal balance
    • Reduces inflammation
    • Improves skin health

Recommended daily doses:

  • Omega-3: 1000-3000 mg daily
  • Ratio of omega-3 to omega-6: 1:4 or better
  • Intake with food for better absorption

Algae AFA (Aphanizomenon flos-aquae): Superfood for the brain

AFA algae is one of the most ancient organisms on the planet and represents an extremely rich source of nutrients.

Main active ingredients:

  1. Phenylethylamine (PEA):
    • Natural neurotransmitter
    • Improves mood
    • Increases concentration
    • Reduces anxiety
  2. Phycocyanin:
    • Powerful antioxidant
    • Anti-inflammatory action
    • Neuroprotective properties
  3. Nutritional profile:
    • Vitamins: B1, B2, B3, B6, B12, C, E
    • Minerals: iron, zinc, magnesium, calcium
    • Antioxidants
    • Chlorophyll
    • Essential amino acids

Benefits for brain health:

  • Improves memory and concentration
  • Reduces oxidative stress
  • Helps the production of neurotransmitters
  • Improves cerebral circulation

Liver cleansing with Silymarin

Silymarin is an active complex of flavonoids extracted from the milk thistle plant (Silybum marianum), which has an extremely beneficial effect on liver function.

Active components of Silymarin:

  • Silibinin:
    • The main active component
    • Powerful antioxidant
    • Hepatoprotective action
  • Silidianin and Silicristine:
    • Assist liver cell regeneration
    • Anti-inflammatory action

Mechanisms of action:

  1. Hepatoprotection:
    • Protects liver cells from toxins
    • Stimulates glutathione production
    • Prevents oxidative damage
  2. Detoxification:
    • Supports the phases of liver detoxification
    • Improves bile flow
    • Helps to eliminate toxins
  3. Regeneration:
    • Stimulates the production of new liver cells
    • Helps repair damaged liver tissue
    • Improves liver function

Relationship to migraines:

  • Improves detoxification of hormones
  • Reduces toxic load
  • Regulates inflammatory processes
  • Improves metabolism of medication

Importance of physical activity and migraines

Regular physical activity is a key factor for:

  • Improve blood circulation
  • Stress reduction
  • Regulation of hormonal balance
  • Strengthening the immune system

It is recommended to include:

  • Light aerobic exercise
  • Yoga or stretching
  • Walking or swimming
  • Breathing exercises

Hydration: the foundation of good health

Adequate water intake is essential as dehydration can be a trigger for migraines. Recommended:

  • A minimum of 30 ml of water per kilogram of body weight daily
  • Even intake throughout the day
  • Increased intake during physical activity or hot weather
  • Tracking urine color as an indicator of hydration

In conclusion about migraine

Migraine is a complex condition that requires a comprehensive management approach. Combining the natural methods described above can help reduce the frequency and intensity of attacks. It is important to note that every organism is different and a period of experimentation may be required to find the most appropriate combination of methods for each individual.

Before starting any supplement regimen, consultation with a qualified health professional is recommended, especially if medications are being taken or there are comorbidities.

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