Headache & Migraine Support Protocol
Member Resource
When it comes to preventing and managing headaches—especially migraines—there are several foundational lifestyle areas we always want to consider first:
- Hydration: Aim for consistent water intake throughout the day. Even mild dehydration can be a trigger.
- Sleep: Keep a consistent sleep routine and prioritize rest.
- Stress Management: Daily movement, deep breathing, and mindful breaks make a big difference.
- Exercise: Gentle, regular exercise can reduce frequency and intensity over time.
- Nutrition: Avoid known migraine triggers like foods high in tyramine (such as aged cheeses, cured meats, and fermented foods). Keep meals consistent to avoid blood sugar dips.
If you’re already doing the basics and still struggling, certain nutritional and herbal supplements may offer additional support. Of course, always check with your healthcare provider first—especially if you’re on medications or have underlying conditions.
Nutritional Support:
- Magnesium (as magnesium oxide): 400–700 mg per day
- Riboflavin (Vitamin B2): 400 mg per day
- Pyridoxine (Vitamin B6): 100 mg per day
Herbal Options:
- Butterbur (PA-free, standardized extract): 25–50 mg twice daily
If you already have these herbs or supplements on hand, wonderful—use what you have. If not, no stress. Even small consistent changes can support your body’s resilience over time.
Take care of yourself today. I hope you’re feeling better soon!