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What You’ll Learn in This Episode

• What makes migraines different from regular headaches
• The four phases of migraine — and what your body is signaling in each one
• The most common migraine triggers, including several hiding in your pantry
• Why keeping a migraine journal might be your most powerful tool
• Natural remedies that can help when a migraine strikes
• Foods that trigger migraines — and foods that can actually help prevent them
• Red flag symptoms that mean it’s time to call a doctor

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What Is a Migraine? (And Why It’s Not Just a Bad Headache)

A billion people worldwide suffer from migraines, making it the third most common disease in the world. Women are three times more likely to be affected than men.

Migraines are characterized by intense throbbing pain, often accompanied by extreme sensitivity to light (photophobia) or sound (phonophobia). Many people also experience dizziness, nausea, or vomiting. According to the WHO, 40% of adults experience headache disorders — but migraines are in a category of their own.

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The Four Phases of Migraine

Most people don’t realize that a migraine has four distinct phases, and the headache itself is only one of them.

1. Prodrome Think of this as the blinking lights at a railroad crossing. You can’t see or hear the train yet, but the warning signs are there — fatigue, mood changes, food cravings, increased thirst.

2. Aura Not everyone experiences this phase, but those who do may see flashing lights, wavy lines, or blind spots. Some people feel numbness or tingling in their face, or have temporary trouble with speech. It can be alarming — and it’s a signal that a headache is on its way.

3. Headache This is the ice pick phase. Throbbing pain, light and sound sensitivity, nausea. Migraines can last anywhere from 4 to 72 hours.

4. Postdrome (the Migraine Hangover) Even after the pain is gone, you’re not quite yourself. Exhaustion, brain fog, and a wrung-out feeling can linger for hours or even a full day afterward.

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Common Migraine Triggers: What to Watch For

Understanding your migraine triggers is the first step toward preventing them. Here are the most common ones:

Stress One of the most common migraine triggers — and one of the hardest to eliminate. The goal isn’t to remove all stress from your life (good luck with that) but to manage it so it doesn’t manage you.

Sleep disruption Insufficient or irregular sleep is a well-documented migraine trigger. Keeping a consistent sleep schedule — yes, even on weekends — can make a meaningful difference.

Alcohol Red wine in particular is a frequent culprit. Tannins and sulfites in wine, combined with alcohol’s dehydrating effect, create a perfect storm for a migraine.

Caffeine Paradoxically, caffeine can both relieve and trigger migraines. The key is consistency — drink it in moderate, consistent amounts and avoid sudden changes in your intake.

Weather changes Barometric pressure shifts are beyond our control, but staying well hydrated can help buffer the effect.

Medication overuse This one caught me off guard. Taking pain relievers too frequently can cause rebound headaches — a vicious cycle that’s hard to break without recognizing it first.

Sensory triggers Strong smells (perfume, cigarette smoke, gasoline), bright or flashing lights, and loud sounds can all set off a migraine in susceptible people. I once sat through a handbell choir with a migraine. Never again.

Intense exercise A hard workout can trigger a migraine, especially if you’re dehydrated or haven’t eaten well beforehand.

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Food Triggers: What to Eliminate First

Food is one of the most controllable migraine triggers — and one of the most overlooked. Here’s what to watch for:

• Aged cheeses — contain tyramine, a known migraine trigger
• Processed meats — hot dogs, salami, and deli meats contain nitrites that can dilate blood vessels
• Artificial sweeteners — aspartame in particular has been linked to migraines; found in diet drinks and low-calorie products
• MSG (monosodium glutamate) — found in takeout, packaged snacks, and processed food; always read the back label, not the front
• Chocolate — a common trigger for many migraine sufferers
• Fermented foods — high in histamines, which may contribute to migraines in some people
• Sugar — this was my biggest personal trigger; once a piece of cake started looking like a headache on a plate to me, it got a lot easier to pass on dessert

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Why You Should Keep a Migraine Journal

Here’s the thing about triggers — yours might be completely different from mine. The only way to find your pattern is to look for it.

After every migraine, write down:

• What you ate and drank in the 24 hours before
• How you slept the night before
• Your stress level
• Where you are in your menstrual cycle
• The weather
• Any strong smells, sounds, or sensory exposures

Do this consistently for a few weeks and a pattern will emerge. That pattern is your power.

My number one trigger was sugar — something no test or scan would have told me. My journal did.

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What to Do When a Migraine Hits

Even with the best prevention strategy, migraines happen. Here’s what can help:

Keep a regular schedule Don’t skip meals, maintain consistent sleep and wake times, and keep your caffeine intake steady.

Thermotherapy Cold causes dilated blood vessels to constrict, which may help with the throbbing. Keep a gel eye mask in the freezer. Lie down, dark, quiet, and cold. Some people find heat on the neck and shoulders with cold on the head helpful.

Hydration Drink water. Seriously. You can’t control barometric pressure, but you can keep your tank full.

Breathing techniques Adrenaline is the enemy during a migraine. Try the 4-7-8 method: breathe in for 4 seconds, hold for 7, breathe out for 8. Or try box breathing: in for 5, hold for 5, out for 5, hold for 5, repeat.

Gentle movement No running in the hot sun. But slow, intentional movement like yoga or tai chi can calm the nervous system and relax the body.

Pressure points and massage Massaging your temples is a natural instinct for a reason. Over-the-counter ointments with camphor and menthol like Tiger Balm may also help.

Aromatherapy Lavender and peppermint oil are worth a try.

Ginger tea Helpful for nausea and easy to keep on hand.

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Foods That Can Help Prevent Migraines

Just as some foods trigger migraines, others can help prevent them. Foods rich in magnesium are particularly beneficial:

• Dark leafy greens — spinach, Swiss chard, kale, arugula, collard greens
• Potatoes with the skin on
• Artichokes

Magnesium supplementation (typically 400–500mg of magnesium glycinate) is also one of the most evidence-backed preventive strategies for migraines and worth discussing with your physician.

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When to See a Doctor

The remedies above are for your typical migraine. But some symptoms require immediate medical attention:

• Sudden, severe headache that is the worst of your life
• Headache with fever, confusion, stiff neck, or seizures
• Headache with weakness, numbness, or vision changes you haven’t experienced before
• Headache after a head injury

Don’t ignore these. Call your doctor or seek emergency care.

And if you’re having migraines more than four days a month, that’s a conversation worth having with your physician about preventive treatment options.

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Links Mentioned in This Episode

• HLGOY Sleep Solutions — free resource for racing thoughts and sleep struggles
• Join The LAB
• Subscribe to get every episode in your inbox