What is a migraine?

A migraine is a complex neurological disorder characterized by episodes of severe headache [1]. It is estimated that this condition affects about 10% of the population, most commonly between the ages of 20 and 50. Interestingly, women suffer from it three times more often than men [2].

Migraine with aura

We refer to migraine with aura when, during a headache or before it occurs, you experience sensory disturbances. These are most often visual disturbances, such as flashes of light, zigzags, or spots that obscure part of the visual field. Tingling and numbness in the limbs or face can also occur [2-3].

Weekend migraine

Weekend migraine, as the name suggests, occurs on days off. It is believed that this may be related to the body's relaxation after a stressful week [4].

Interestingly, a study involving 89 women suffering from this disorder found that the likelihood of a migraine attack is lower on Sundays (which for most people is associated with rest) than on other days of the week [5].

Symptoms of migraine

A migraine manifests as a strong, pulsating headache that is localized on one side. It is often accompanied by nausea, vomiting, and sensitivity to light and sound. Some individuals also experience a migraine aura, which includes the visual disturbances described above [1-2, 6].

Causes of migraine

Although migraines have been the subject of research for many years, scientists have not yet been able to definitively determine their causes. It is currently believed that it is a disease caused by genetic predispositions. It is likely that migraine attacks are associated with internal dysfunction in central areas of the brain, such as the hypothalamus, in conjunction with external factors [1, 6-7].

These external factors are known as migraine triggers and include, for example:

• stress,
• lack of sleep,
• hormonal changes,
• alcohol,
• certain food products,
• fatty and highly processed foods [1, 6].

What helps with migraines?

During a migraine attack, most people use available pain relievers containing ibuprofen or paracetamol. However, there are also preparations specifically designed for this condition. In the case of frequently recurring, regular migraines, preventive pharmacotherapy can also be implemented. However, both medications for acute migraine symptoms and those that reduce the number of attacks should be selected during a consultation with a doctor [6-7].

To reduce the frequency of migraine attacks, specialists recommend regular moderate-intensity physical activity, such as yoga. Since this condition is closely related to stress, it is also worth equipping yourself with tools that help relieve it, such as relaxation training or cognitive-behavioral therapy [1].

Also, remember to stay hydrated and get an adequate amount of sleep each day. Avoid factors that may trigger migraines, and pay special attention to sensory overload [6].

Diet for migraines

Some food products can trigger migraine attacks. These primarily include:

• wine,
• cheeses,
• nuts,
• ice cream,
• citrus fruits,
• caffeinated beverages,
• dairy products,
• chocolate,
• tomatoes,
• onions.

Triggers can also include additives found in food, such as monosodium glutamate, aspartame, sucralose, gluten, histamine, tyramine, phenylethylamine, or nitrites [8].

For this reason, elimination diets are usually employed for migraines, which exclude products that trigger attacks. However, this approach is effective only for individuals who know which product triggers their migraines.

In addition to elimination diets, research suggests that a ketogenic diet and a modified Atkins diet may have a beneficial effect on the frequency and severity of migraine attacks. Low-fat and Mediterranean diets—rich in omega fatty acids—can also yield good results, as they have a low Dietary Inflammatory Index, which may reduce the frequency of migraines [8-9].

Additional support for the body

In addition to lifestyle and dietary changes, active substances that support the body and the nervous system are often used for migraines and can be beneficial for individuals experiencing these ailments. Such ingredients include:

• coenzyme Q10,
• riboflavin,
• magnesium,
• vitamin B12,
• feverfew [6].

You can try these ingredients through dietary supplements from the Osavi brand, such as Multivitamin, Coenzyme Q10, Magnesium Balance & Relax, or Vitamin B12, Methylcobalamin, 100 μg, Vitamin B Complex.

Sources:

1. Pescador Ruschel, Marco A., and Orlando De Jesus. “Migraine Headache.” StatPearls, StatPearls Publishing, 2024. PubMed, http://www.ncbi.nlm.nih.gov/books/NBK560787/.
2. Walter, Kristin. “What Is Migraine?” JAMA, vol. 327, no. 1, January 2022, p. 93. Silverchair, https://doi.org/10.1001/jama.2021.21857.
3. “Migraine with Aura - Symptoms & Causes.” Mayo Clinic, https://www.mayoclinic.org/diseases-conditions/migraine-with-aura/symptoms-causes/syc-20352072. Accessed November 21, 2024.
4. “Weekend Migraine: What It Is, Causes, and Treatment.” Healthline, August 17, 2023, https://www.healthline.com/health/migraine/weekend-migraine.
5. Alstadhaug, K. B., et al. “Weekend Migraine.” Cephalalgia: An International Journal of Headache, vol. 27, no. 4, April 2007, pp. 343–46. PubMed, https://doi.org/10.1111/j.1468-2982.2007.01284.x.
6. Khan, Johra, et al. “Genetics, Pathophysiology, Diagnosis, Treatment, Management, and Prevention of Migraine.” Biomedicine & Pharmacotherapy, vol. 139, July 2021, p. 111557. ScienceDirect, https://doi.org/10.1016/j.biopha.2021.111557.
7. Puledda, Francesca, et al. “Migraine: From Pathophysiology to Treatment.” Journal of Neurology, vol. 270, no. 7, July 2023, pp. 3654–66. Springer Link, https://doi.org/10.1007/s00415-023-11706-1.
8. Gazerani, Parisa. “Migraine and Diet.” Nutrients, vol. 12, no. 6, June 2020, p. 1658. pmc.ncbi.nlm.nih.gov, https://doi.org/10.3390/nu12061658.
9. Khorsha, Faezeh, et al. “Association between Diet and Migraine Characteristics: The Role of Dietary Inflammatory Index.” Current Journal of Neurology, vol. 19, no. 2, April 2020, p. 67. pmc.ncbi.nlm.nih.gov, https://doi.org/10.18502/cjn.v19i2.4943.