What causes migraines?

Migraines are complex and often triggered by a mix of factors. Some of the most common include:

Diet
Certain foods and drinks can act as triggers, such as chocolate, cheese, wine, citrus fruits, caffeine, artificial sweeteners (like aspartame), MSG and processed meats with nitrites. Food intolerances and sensitivities can also play a role.

Inflammation
Ongoing inflammation in the body (which can be linked to poor sleep, excess weight or imbalances in the gut) may make migraines more likely.

Stress
Both emotional and physical stress are well-known migraine triggers, partly because stress drives inflammation and impacts hormones and brain chemicals.

Toxin overload and poor detoxification
Exposure to smoking, caffeine, alcohol, medications or other toxins can strain the body’s detox systems and contribute to migraine attacks.

Hormone imbalances
Oestrogen levels particularly affect brain activity, blood vessels and serotonin. This is why migraines are often linked with the menstrual cycle or use of the contraceptive pill.

Histamine intolerance
Too much histamine, whether from certain foods or from inflammation in the body, can make the nervous system more sensitive, triggering migraines. This may be linked to low levels of the enzyme DAO which is needed to break down histamine, gut imbalances or use of certain medications.

Gut health
The gut and brain are closely connected. An imbalance in gut bacteria, poor digestion or infections like H. pylori can increase inflammation and chemicals that trigger migraines. On the flip side, beneficial bacteria like Bifidobacterium and Lactobacillus can help reduce histamine.

Nutrient deficiencies
Low levels of certain nutrients, such as B vitamins (B2, B3, B12), vitamin D, magnesium, carnitine and alpha-lipoic acid, can reduce energy production in cells and affect brain signalling, increasing migraine risk. Magnesium is particularly important as it helps regulate brain chemicals like serotonin, which play a key role in migraines.

Understanding the root cause is key: migraines aren’t just a ‘headache’, they’re a signal from your body that something is off. Keeping a migraine diary can help identify personal triggers and patterns.

Key symptoms of migraines

• Moderate to severe headache, often pulsating or throbbing, usually affecting one side of the head. Attacks can last up to 72 hours and are often preceded by tiredness, food cravings or bowel changes.
• Nausea and/or vomiting
• Sensitivity to light and sound
• Aura (in around one-third of individuals) refers to visual disturbances, such as zig-zag lines or flashing lights, as well as pins and needles or numbness. Aura can occur before or alongside the headache.

Nutrition: Eating to prevent migraines

Food can be both a trigger and a preventative tool. The key factors to consider are:

• Follow the CNM naturopathic diet: Focus on whole, unprocessed foods and balanced meals that combine protein, healthy fats and fibre. Limit processed and packaged foods, added sugars and artificial additives, which can trigger migraines in some people. Eating mindfully can help keep blood sugar stable and support overall nervous system and gut health.
• Hydration is essential: Even mild dehydration can trigger migraines. Keep hydrated with filtered water and herbal teas.
• Avoid trigger foods: Common culprits include aged cheeses, chocolate, coffee, gluten, dairy, peanuts, fermented foods, dried fruits and alcohol. Consider mindful alternatives and keep a food diary to identify personal triggers.
• Seek naturopathic support: Consulting a naturopath or nutritional therapist can help you uncover the root causes of your migraines and tailor your diet for migraine prevention.

Key nutrients for migraine support

Magnesium helps relax blood vessels and calm overactive nerves, reducing migraine frequency. Those who experience regular migraines tend to have lower magnesium stores. Magnesium-rich foods include spinach, pumpkin seeds, almonds, black beans and avocados. For supplementation, magnesium glycinate or citrate at 200-400 mg daily can help prevent attacks.

B vitamins

• Vitamin B2: Plays a key role in helping your cells turn food into energy. People with migraines are thought to have less efficient energy production in the brain, and B2 helps correct this, reducing how often and how severely migraines strike. Foods rich in riboflavin include eggs, almonds, mushrooms and leafy greens. Supplementing 400 mg daily is commonly recommended.
• Vitamin B6: Supports neurotransmitter balance, helping regulate serotonin, which can influence migraine susceptibility. Good food sources include chickpeas, sunflower seeds, sweet potatoes, bananas and spinach. Supplementing 50-100 mg daily can be beneficial.
• Vitamin B12: Essential for nerve health and red blood cell formation. Low levels can exacerbate migraine symptoms. B12 is only naturally found in animal-based foods like eggs, dairy, meat and fish. Vegetarians and vegans low in B12 need to supplement, typically 250-500 mcg daily, to reliably meet their needs.

Lifestyle changes to balance your nervous system

Small lifestyle shifts can make a big difference to your health:

• Prioritise sleep: Regular sleep patterns are crucial to prevent attacks. Aim for a consistent bedtime and wake-up time, create a calm, dark bedroom environment, switch off Wi-Fi and electronic devices, and avoid screens before bed to support restful sleep.
• Manage stress: Mind-body practices like breathing exercises, journalling/ reflective writing or Tai Chi help calm the nervous system.
• Regular, moderate exercise: Walking, swimming or Pilates can improve circulation, reduce stress and balance hormones.
• Screen breaks and light management: Reduce eye strain and sensory overload by adjusting lighting and taking regular breaks.

Herbal and natural remedies for migraine support

• Feverfew is a traditional migraine herb that can help reduce the frequency and severity of attacks by calming inflammation and stabilising blood vessels in the brain. Capsules or fresh leaves can be taken daily, but those with allergies to chamomile or ragweed should avoid it.
• Butterbur is a perennial herb traditionally used to help prevent migraines and relieve allergy symptoms. It’s shown to reduce migraine frequency by calming inflammation and relaxing blood vessels in the brain. It’s important to use only certified PA-free products, because unprocessed butterbur contains naturally occurring compounds that can be toxic to the liver. Typical preventive doses are 50-75 mg twice daily.
• Ginger is known for its anti-inflammatory and anti-nausea effects, which can help relieve migraine symptoms. Fresh ginger tea, capsules, or powdered ginger in warm water may reduce pain and ease digestive upset during an attack.
• Peppermint oil is a go-to for acute migraine relief. Applied to the temples and forehead, it has a cooling effect, helps relax tense muscles, and can reduce pain. A few drops mixed with a carrier oil, like jojoba or coconut oil, works best.
• Lavender and eucalyptus oils: Inhaling these oils or using them in a diffuser may help reduce pain intensity and ease nausea. Eucalyptus oil can also provide extra calming and support for the respiratory system.
• Tissue salts (also called cell salts or mineral salts) are naturally occurring minerals that the body needs in small amounts to function properly. Remedies like Kali phos, Mag phos, Nat mur and silica are used to support the nervous system, helping to calm tension, reduce stress and nourish the body’s cells. They are gentle, safe and often used as a natural way to support overall wellbeing.
• Epsom salt baths can help relax muscles and calm overactive nerves, providing both preventive and symptomatic relief for migraines. Simply add 1-2 cups of Epsom salts to a warm bath and soak for 15-20 minutes, allowing the minerals to be absorbed through the skin. This can be done a few times per week or whenever you feel migraine tension building. Make sure the water is comfortably warm, not too hot, to avoid dehydration.
• Acupressure and gentle massage: Targeting pressure points around the temples, neck and shoulders can relieve tension and improve circulation, helping reduce migraine pain naturally.
• Cold or warm compresses: A cold pack can numb pain and constrict blood vessels, while a warm compress may ease tension in the neck and shoulders. Alternate depending on what feels best.