by Phillip Day
See also: Allergies • Blood Sugar Imbalance • Chronic Fatigue Syndrome (CFS/ME) • Depression, Suicidal Tendencies, PTSD • Digestive Disorders • Menopause • Premenstrual Syndrome (PMS & PMDD) • Sleep Disorders • Thyroid Disorders
At a Glance
Migraine is a common neurological disorder that causes recurrent attacks of moderate to severe headache, often accompanied by nausea, vomiting and increased sensitivity to light, sound or smells. Around one person in seven experiences migraines at some stage of life. Attacks can last from a few hours to several days and may interfere significantly with work, family life and normal activities. Although genetics plays a role, genetic predisposition does not necessarily mean destiny. Many people can reduce the frequency and severity of attacks by identifying triggers, improving nutrition, correcting nutrient deficiencies and adopting healthy lifestyle habits.
Key Message
Migraines are often the result of several interacting factors rather than a single cause. Understanding personal triggers, maintaining good hydration, supporting healthy brain chemistry and reducing inflammation may help decrease both the frequency and severity of attacks.
What Is It?
A migraine is much more than a severe headache. It is a neurological condition involving temporary disturbances in brain activity, nerve signalling and inflammation around pain-sensitive structures within the head.
Many sufferers experience warning symptoms known as an aura before the headache develops. These may include flashing lights, zig-zag lines, blind spots, tingling sensations or difficulty speaking. Others develop migraines without any warning signs.
During an attack, activation of the trigeminal nerve and the release of inflammatory neurochemicals contribute to pain, nausea and sensitivity to light and sound. The headache itself is often throbbing and may affect one side of the head, although both sides can be involved.
Symptoms
Symptoms vary considerably between individuals but commonly include:
Recurring throbbing headache
Pain affecting one or both sides of the head
Sensitivity to light, sound or smells
Nausea and vomiting
Blurred vision
Visual aura
Neck pain or stiffness
Pins and needles or numbness
Difficulty concentrating
Dizziness
Fatigue before or after the attack
Some people also experience ‘silent migraines’, in which aura occurs without any significant headache.
Possible Causes and Contributing Factors
Migraines appear to arise from a combination of inherited susceptibility together with environmental and lifestyle triggers. Different individuals often have very different trigger patterns. Potential contributing factors include:
Genetic predisposition
Chronic low-grade dehydration
Irregular meals or prolonged fasting
Blood sugar instability
Poor posture and neck muscle tension
Food intolerances, particularly to modern wheat, dairy products or certain food additives in susceptible individuals
Alcohol, particularly red wine
Excess caffeine or caffeine withdrawal
Poor sleep or disrupted sleep patterns
Chronic stress or the sudden release of stress after busy periods
Insulin resistance and metabolic dysfunction
Hormonal fluctuations, especially around menstruation or menopause
Low magnesium status
Vitamin D deficiency
Low riboflavin (vitamin B2)
Reduced coenzyme Q10 levels
Digestive disorders affecting nutrient absorption
Changes in weather or barometric pressure
Bright lights, loud noise or strong odours
Some prescription medications
Overuse of painkillers, leading to medication-overuse headache
Many people benefit from keeping a migraine diary to identify individual trigger patterns rather than assuming every migraine has the same cause.
Conventional Medical Care
Diagnosis is usually based on the pattern of symptoms and a careful medical history. Brain scans are generally reserved for unusual cases or when another condition needs to be excluded.
Keeping a headache diary is often recommended, both to assist diagnosis and to assess the effectiveness of treatment, which may include:
Simple pain relief
Anti-sickness medication
Triptan medicines
Preventive medicines for frequent migraines
Newer CGRP-targeting medications in selected patients
Preventive treatment is usually considered when migraines occur frequently or significantly interfere with daily life.
People who develop sudden, severe headaches unlike anything previously experienced, headaches following head injury, or headaches accompanied by weakness, confusion, seizures or loss of consciousness should seek urgent medical attention.
TAKE ACTION
Diet
Embark on The Food For Thought Lifestyle Regimen
Identify personal food triggers rather than relying on general avoidance lists
Reduce refined sugar and ultra-processed foods
Maintain regular meal times to avoid blood sugar fluctuations
Consume adequate healthy fats from oily fish, olive oil, avocados, nuts and seeds
Consider eliminating suspected trigger foods for several weeks before carefully reintroducing them one at a time
Support bowel health with fermented foods where tolerated
Hydration
Some researchers, including the late Dr F. Batmanghelidj, proposed that chronic dehydration may contribute to migraines in susceptible individuals, partly through activation of the body’s histamine system. While this remains debated, maintaining adequate hydration is a simple, low-risk measure that many migraine sufferers find helpful.
Drink sufficient water throughout the day
Avoid becoming dehydrated during exercise or hot weather
Moderate alcohol intake
Some people find a small amount of natural mineral salt with adequate water intake helpful in maintaining fluid balance, particularly during hot weather or heavy sweating.
Lifestyle
Maintain regular sleeping hours
Exercise regularly according to ability
Learn stress-management techniques
Reduce prolonged screen exposure if it consistently triggers attacks
Avoid skipping meals
Keep a migraine diary to identify individual trigger patterns
Address hormonal changes where appropriate
Nutritional Support
Commence The Core Supplement Programme
Optimise vitamin D status
Vitamin C complex
Magnesium, particularly magnesium citrate or glycinate
High potency vitamin B complex
Vitamin B2 (riboflavin)
Coenzyme Q10/Ubiquinol
Omega-3 fatty acids
Zinc (where dietary intake is poor)
Iodine
Where appropriate, investigate iodine status, particularly if thyroid dysfunction is suspected.
Address digestive disorders that may impair nutrient absorption.
For dosage ranges, preferred forms, practical guidance and supporting evidence, visit The Special Briefing Room at the back of this book.
Medical Review
Consult your healthcare professional if:
Migraines become progressively more frequent
Symptoms change significantly
Headaches begin after age fifty
Neurological symptoms persist after the headache resolves
Medication is required frequently
Underlying conditions such as high blood pressure, thyroid disease or hormonal disorders may require assessment.
Common Mistakes
Relying solely on painkillers without addressing underlying triggers
Allowing dehydration to develop
Skipping meals
Ignoring poor sleep habits
Overusing headache medication
Assuming every migraine has the same trigger
Stopping preventive measures once symptoms improve
Worth Knowing…
Women experience migraines approximately three times more often than men, largely because hormonal fluctuations influence susceptibility. Many women notice improvement after menopause, although others continue to experience attacks.
Research has shown encouraging evidence that magnesium, riboflavin (vitamin B2) and coenzyme Q10 may reduce migraine frequency in some sufferers. Not every supplement works for every individual, but correcting genuine nutritional deficiencies can form an important part of a comprehensive management plan.
Keeping a detailed diary of attacks, meals, sleep, stress, hydration and hormonal changes often reveals patterns that would otherwise go unnoticed.
Key Takeaway
Migraine management is usually most successful when treatment goes beyond simply relieving pain. Identifying triggers, correcting nutritional deficiencies, maintaining healthy daily habits and working with your healthcare professional where appropriate can often reduce both the frequency and severity of attacks.
Excerpted from the new ABC’s of Disease (2026) by Phillip Day
770 pages of what you can do.