Migraines: When Relief Isn’t in the Pharmacy—But on Your Plate and in Your Routine

June marks National Migraine & Headache Awareness Month, and if you're anything like I was, you know all too well how migraines can quietly hijack your daily life. For much of my adult years, I lived under the looming shadow of uncertainty—never knowing if a simple morning would turn into an afternoon lost in a dark, silent room, wishing the pain away. If you’re reading this and nodding, I want you to know there’s hope beyond prescriptions and pharmacy aisles.

I spent many years on various migraine medications. While these were necessary for acute attacks, I often felt like I was treating the smoke, not the fire. My turning point? Realizing that perhaps relief wasn’t just something to swallow, but something I could cultivate through everyday choices. Fourteen years ago, I made a commitment to myself: I would become my own experiment.

It started with a deep dive into my diet. I noticed patterns—certain foods seemed to act as triggers. For me, it was the obvious culprits like processed meats and aged cheeses, but also sneaky additives often thought to be healthy. Cleaning up my plate wasn’t about deprivation; it was about curiosity and kindness toward myself. I found that by focusing on whole foods, nixing processed junk, and tuning in to my body’s responses, I could minimize both the frequency and severity of my migraines. Today, I’ve been medication and migraine-free for 14 years.

Migraines are highly individual, and what works for me may not be your magic bullet. But here are a few shifts that made a world of difference for me and many fellow migraine warriors:

• Prioritize hydration. Dehydration is a common migraine trigger—aim for consistent water intake throughout the day.

• Watch for food triggers. Keep a migraine diary to identify problem foods. Common culprits include MSG, artificial sweeteners, aged cheeses, cured meats, chocolate, and some fruits like citrus or bananas.

• Stabilize your blood sugar. Erratic eating patterns and skipping meals can make things worse. Regular, balanced meals (with quality proteins, healthy fats, and complex carbs) helped me tremendously.

• Commit to sleep hygiene. Inconsistent sleep is a big trigger for many people. Try to stick to a regular schedule and create a calming bedtime ritual.

• Mind your stress. Easier said than done, I know! Even mindful breathwork or a few minutes of gentle stretching can make a real difference when practiced consistently.

Feeling a migraine coming on? Try these quick strategies:

• Find darkness and quiet, if possible.

• Sip water slowly—sometimes it’s dehydration in disguise.

• Use a cold compress or ice pack at the base of your neck or over your forehead.

• Practice slow, deep breathing. It can help calm your nervous system.

• If you keep a rescue supplement or medication, use it as discussed with your doctor.

• Avoid screens and strong scents, which can make things worse.

[My Favorite Rescue Supplement]

[My Favorite Brain Boost for prevention]

Migraines don’t just affect our heads—they ripple through every part of our daily life, relationships, work, and happiness. You’re not alone, and you don’t have to navigate this journey without support. If you’d like to chat about your migraine story or explore more personalized strategies, I invite you to schedule a free Discovery Chat with me. Let’s see how small, sustainable changes can bring more pain-free days

into your life—naturally.

To your health and bright, clear mornings,

Terry

[Schedule Your Free Discovery Chat Here]

Please remember: I’m neither a doctor nor a medical provider. This blog is for informational purposes only. Always consult with your healthcare provider before making any changes to your medication, diet, or lifestyle.