Avoid Migraine Triggers Utilizing the 6 Pillars of Lifestyle Medicine
When was the last time you had a full circle moment?
Ya know…
When you are stopped in your tracks as you feel your jaw drop open.
And in that exact moment you realize that the stars, universe, or whatever higher source you believe in have all come together in alignment as tingles rush through your whole body.
Amazing, right?
Those full circle moments that bring us meaning.
My last BIG full circle moment was this past fall when I completed a Health, Wellness, and Nutrition Certificate program through Harvard Medical School. Now, having my name attached to Harvard Medical School was pretty incredible but the full circle moment was the fact that I could bring Lifestyle Medicine to YOU!!
How we tend to our body directly impacts how we feel in our body, especially if you have chronic pain or migraines.
My time at Harvard was filled with research based evidence for reducing the risk of chronic conditions, especially the top 3 - heart disease, cancer, and diabetes. It was a deep dive exploration into behavioral causes of disease and the impact Lifestyle Medicine can have in prevention, treatment, and in some cases reversing illness.
My excitement grew as I quickly learned how Lifestyle Medicine principles can also be applied to support chronic pain and migraine prevention. When we uncover our migraine and inflammatory triggers, we decrease our chronic pain and migraines, while transforming our health in the process.
Here are a few highlights of the 6 pillars of Lifestyle Medicine for optimal health and how they relate to avoiding migraine triggers so that you can unlock fewer migraines and easing your chronic pain…
1. EXERCISE
Movement is life! The recommended minimum for health is 150 minutes per week. And movement/exercise can look differently for every person. Modifications are key so that you can safely move your body to strengthen and loosen held area in your body which will decrease your pain. Exercise and Stress Resilience overlaps because exercise is a wonderful way to off load stress while improving your cardiovascular health.
Pro tip: If you experience exercised induced migraines, try a slower warm up to reduce the effect of an abrupt increase to your heart rate.
2. NUTRITION AND HYDRATION
Eat the rainbow! Fuel your body with 5 servings of fruits/vegetables per day filled with a variety of antioxidants and phytonutrients to thrive. Even with migraine and inflammatory food triggers a balance nutrition plan can be created. Hydration cannot be understated as your body is 60% water and your brain alone is 75% water.
Pro tip: For those of you who struggle with migraines, dehydration is a huge migraine trigger. Also, your muscles are sponges. Staying well hydrated helps to keep your muscles and joints moving with less pain.
3. SLEEP
Sleep is a basic human need! New research shows 7-9 hours per night for optimal cognitive function and health. And as a bonus, you will keep Ghrelin low (Ghrelin makes you hungry) and Leptin (a hormone that keeps you lean and makes you feel full) high.
Pro Tip: Lack of sleep is a very common migraine trigger. Honor your body and honor your sleep.
4. STRESS RESILIENCE
Off load stress daily! Stress can be linked back to the cause of so many diseases and illnesses. Life happens, stress happens, so learn how to off-load stress best for you to regulate your nervous system to bring ease and calm into your daily life.
Pro tip: Stress and pain are two sides of the same coin. When you have an increase in stress, pain will increase due to the body’s response to stress. Stress is a known migraine trigger. Create a daily practice on how you off load stress to lower your pain along with migraine prevention.
5. POSITIVE SOCIAL CONNECTIONS
Your tribe matters! Who you surround yourself with, as you give and receive support, while making positive behavioral change impacts your health positively.
Pro tip: Sharing and receiving support with close friends and family is a great way to off loading your stress and directly improves your resiliency.
6. AVOIDANCE OF RISKY SUBSTANCES
When in doubt, avoid! American Cancer Society has now listed alcohol as a carcinogen. Drink with awareness if you choose to drink.
Pro tip: Alcohol is also migraine and inflammatory trigger.
Each and everyone of these pillars plays a significant role in how you feel in your body and why I am so excited to add Lifestyle Medicine to my toolbox since it plays a huge role with chronic pain and migraine prevention. And that is a WIN!
Taking empowered steps on how you choose to honor yourself though nutrition, rest and sleep, safely moving your body, time spent with friends, and by discovering the many ways to decrease your stress greatly impacts your ability to navigate chronic pain and migraines.
What pillar jumped out to you?
If you are curious to uncover how infusing the BodyMind Method and Lifestyle Medicine principles can help you step off the chronic pain and migraine rollercoaster…
Let’s connect with a Complimentary WholeBody Consultation.
In health and happiness -
Julie