Migraine and Headache Awareness Month (MHAM) starts in June. Every year, I participate in migraine and headache awareness month, week, and day. I have been honoring National Migraine and Headache Awareness Month since 2015, and you can follow it back through the years. MHAM aims to decrease stigma,  increase awareness, and make some virtual noise through advocacy during the month. Every year, I try to do a little bit more for migraine awareness and fundraising. It’s the little things that count, and in June, I try to talk about how it impacts my life a little bit more. Please follow and share my information during this time with your audience. You never know who is living with migraine or a headache disorder in silence and who you could be helping. Follow on: Instagram, Facebook, Twitter/ X Participate in Migraine and Headache Awareness Month MHAM There are many ways to participate in Migraine and Headache Disorders Awareness Month. MHAM can be seen in person, online, and everywhere in between. By sharing content, information, and stories, Migraine Awareness Month can make a difference in the migraine and headache disorders communities. Please participate how you can. Miles for Migraine Donate to Miles for Migraine To start the month out, I’d like to ask for your donation and participation with an organization that you’ve heard me talk about…..Miles for Migraine. Miles for Migraine is dedicated to improving the lives of individuals with migraine and headache disease by funding fellowship programs to alleviate the doctor shortage, while creating a free supportive community for patients and their families through patient – participatory programs and events. On July 12, I will be walking and speaking at the annual Cleveland Miles for Migraine walk/run/relax. This event raises funds for the Cleveland Clinic, University Hospitals’ neurology, and the Miles for Migraine organization. This money allows events to be free and supports headache fellowships in these clinical programs. If you are local and want to participate but are unable to walk/run, we’d love for you to come anyway!  +Join my team and come to meet all the wonderful advocates and migraine supporters.  There will be a quiet tent to rest in, and you are not obligated to walk.  Your donation and presence are much appreciated!  We are all doing what we can do, and any effort is spoons well spent. Ask a Friend, Co-worker, or Loved One to Help Raise money If you want to donate but don’t have the funds.  I totally get it.  Between the price of medications and therapies and difficulty with keeping a job, it can be even harder to donate.  Remember that $10 makes a difference.  Each dollar goes a long way, and any donation takes us a step closer to helping many! If none of these are an option, please share this post.  Sharing is caring, and if you can’t support, maybe a friend can.  It’s all about not being alone and spreading a message.  Everyone can share! Teaching your audience/social media followers how strong you are to be fighting migraine for yourself or for others will go really far. Past walk/run/relax experiences Wear Purple The national migraine awareness color is purple. By wearing purple, I feel like I’m honoring the topic just a bit more. I like to wear my Miles for Migraine T-shirts because they are purple and a conversation starter. By wearing the swag that I’ve earned from fundraising or through participating in the walk/run/relax events, I always have people ask me about it. I’ve had a lot of nice conversations about migraine when wearing the shirt and being approached. While purple is the official migraine and headache awareness color. Chronic Migraine Awareness CMA has also initiated purple and red ribbons to represent chronic migraine awareness. They encourage you to “turn your porch light purple” by lighting up your house or building to show support. #shinealight If you are looking to buy migraine swag, I recommend Achy Smile. Use code: MYMIGRAINE for 15% off. Erica is a long-time migraine advocate whom I met at Retreat Migraine and always look forward to advocating with. You can check out some of the products I’ve gotten from her. Wear purple sunglasses for a good cause. Shades for Migraine Sunglasses and their campaign on June 21st is always a fun way to raise awareness. Follow and Share Content Every day, I’ll be posting and sharing information and migraine facts. Pass it along! Posting more about migraine and headache disorders will teach your audience a bit more and allow them to relate. You never know how many people and families are affected by migraine, and sharing is caring. Facebook recommendation. Like and invite friends to like My Migraine Life on Facebook. Simply go to my page and click “Invite a friend.” It’s a simple way to introduce your friends and yourself to a migraine advocacy page to get information year-round. Tag friends and family with migraine. The friends you have will know you are supporting them. If you do, you will find more friends who suffer in silence once you talk about it. Follow My Migraine Life: Migraine and Headache Awareness Month Hashtags #MHAM Migraine and Headache Awareness Month #clusterheadaches Cluster Headaches #migraine Migraine #headache Headache #chronicmigraine Chronic Migraine #hemiplegicmigraine Hemiplegic Migraine Sign Up for an Event There are many events on social media and in person throughout the year. I encourage you to sign up for a free education event, an in-person walk/run/relax or event or support group. This knowledge and support can help you connect and learn about migraine and headache disorders. Help Secure Official Proclamations from Local Governments Official proclamations from local governments help to acknowledge the impact of headache and migraine in our communities and demonstrate governmental support for those affected. Every proclamation obtained solidifies the importance of awareness and education surrounding headaches and migraine. It also creates an official record that can be used to further advocacy efforts and build support within the community. Find out how Migraine and Headache Disorders Awareness Calendar

I work for the ACT Now fellows and advocacy training program for Miles for Migraine. I’d love to tell you more about it! ACT Now stands for advocacy connection team and connects volunteers in many ways. The fellows and advocacy training program are one. It is a program that trains doctors, patients, and caregivers to be advocates. As a migraine advocate, I like connecting with other people living with migraine and their support teams. But, I will admit that I haven’t made much connection with fellows or doctors regarding building awareness. I have learned so much personally and am in awe at how advocacy can be sparked into action. It feels good to be building up both patients and providers. A fellow is a physician who has completed their residency and elects to complete further training in a specialty: VeryWell Health ACT Now Fellows and Advocacy Training Program The Executive Director, Shirley Kessel, and Doctor Bill Young created the program. The program includes monthly virtual meetings that educate and discuss various topics on advocacy and the field of migraine and headache disorders. These meetings expose the group to stigma, policy & regulation, how advocacy should be a part of the treatment plan, and much more. I used the “How to tell your story” session to guide my Headache on the Hill speech and felt more confident with the training I received. I had the opportunity to be on a team with an ACT Now fellow for Headache on the Hill. Our shared experiences in the program led us to lobby Congress together and make a connection in the same city. Each advocacy training contains a knowledgeable speaker to educate and answer questions. Break-out sessions also provide intimate discussions about these topics from the patient/caregiver and doctor’s perspectives. By the end of the program, it is the hope that participants will do advocacy projects. We hope they continue to grow in their advocacy efforts with the knowledge and inspiration gained from the ACT Now program. REGISTER Miles for Migraine Fellows Did you know that each walk/run/relax event held across the United States gives back locally? When you fundraise and participate in an event, your donations go to a local participating headache center. 100% of the funds raised through events are donated to the fellowship training programs. In 2020 (the year of the pandemic), Miles for Migraine awarded $592,984.94 to those headache fellowship programs. With our country’s severe shortage of headache specialists, part of the mission is to provide the necessary funding to encourage doctors to enter the field. The money granted to the fellowship programs is used to help fund migraine and headache research initiatives, education, and salaries. This year, the participating centers are asked to nominate a fellow to join the advocacy training program to educate and inspire future doctor advocates. Personally, this is exciting for me. As someone living with migraine, I have seen my share of educated doctors and others who clearly don’t understand the disease. Fellows’ training in advocacy makes me excited for their patients’ future and careers. This program highlights the impact on life and exposes the stigma perceived. Headache specialists are few and far between, and Miles for Migraine supports fellows pursuing migraine and headache medicine. Without funding, Miles for Migraine cannot donate funds or continue programming, which is crucial to building migraine awareness throughout the U.S. If you are willing and able to donate, please consider donating to Sarah Rathsack-Team My Migraine Life. THANK YOU! Need for Advocacy Training Miles for Migraine believes that advocacy requires concerted efforts across many domains: Patient-to-patient, Patient-to-person without headache Provider-to-provider Provider and patient to the payor Legislator Educator Business etc… Because of this high need and low advocate numbers, the ACT Now fellow and advocacy program builds on these relationships. The advocacy connection team aims to educate patients with leadership potential in wide geographical distribution and the fellows from participating headache centers. Advocacy Training Program Throughout the program, there are monthly meetings and discussions on various topics in advocacy. The hope is to increase the number of providers and patient advocates. Advocates receive training about the current state of advocacy for headache medicine and patients and will develop creative strategies to identify and address gaps in the current advocacy movement. Through the sessions, participants are trained in speaking, writing, and political skills to effectively communicate their message while developing project-based outcomes. Advocates have the power of knowledge, communication, and resources to take on the role of migraine advocacy. REGISTER Migraine and Headache Disorder Advocates As someone who lives with Chronic Migraine and persistent daily headaches, it is tough for me to “keep my head above water.” I struggle to balance my family life, work life, and Migraine Life. Because of this, I struggle to commit to events and programs. Life has taught me that my migraine beast will arise at any moment, and my plans don’t fit its schedule. It’s hard to admit that I can’t make all commitments, and I either apologize a lot or hold myself back from opportunities. Roughly 39 million people in the United States and 1 billion worldwide have migraines. This makes Migraine the third most common illness in the world.1 No one understands this struggle like Miles for Migraine. Miles for Migraine employs those who live with migraine and headache disorders and those who have significantly seen the impact on the incredible people fighting it each day. To accommodate, the ACT Now advocacy training program is recorded for those who can not attend the virtual live events. Additionally, because it is virtual, you can participate alone at home in the dark, in bed, and with the accommodations that make you the most comfortable. ACT Now Registration Even as someone who works on the program, I have had sessions lying in bed under my green light and in my PJs. I found that on the days I wasn’t my best, I attended a session and was inspired. Knowing I’m fighting for my cause, and when I can’t, all these advocates are is good. There’s something so powerful about feeling

Recently, I have been investigating my health through functional medicine to ease My Migraine Life. My health and illness are a journey, but it’s a method I’ve learned from. My life is very different from yours, but if you are interested in functional medicine, here is my experience. First, why did I decide to go to a functional medicine doctor? If you’ve followed along, you may have read that I go to a headache specialist for my migraine treatment. Additionally, I have taken an integrative approach and approach my health in all diretions. But even with “trying everything” and all the therapies I was doing, I just never feel great.  So I decided to get to the root of the issue. Functional Medicine Functional medicine is an approach to healthcare that focuses on identifying and addressing the root causes of illness, rather than just treating symptoms. When it comes to migraine, functional medicine takes into account various factors that can contribute to their occurrence, including genetics, environmental triggers, lifestyle choices, and underlying health conditions. I sought out functional medicine to identify the underlying cause of my not feeling well. The cause of migraine is unknown and it was more to delve deeper into my health overall. My doctor utilized my health history, symptoms, conditions, previous testing, genetic testing, and the latest diagnostics, to form the best picture of my current health status as possible. By shifting the traditional disease-centered focus of medical practice to a more patient-centered approach, functional medicine addresses the whole person, not just an isolated set of symptoms. Once the underlying factors of my not feeling well are identified, treatment may be more effective. Strategies Used in Functional Medicine for Managing Migraine Comprehensive Evaluation First, I gave blood and urine to test for an array of ‘things.’ My functional medicine practitioner evaluated my medical history, lifestyle, diet, and environmental exposures to identify potential triggers and underlying factors contributing to my migraine disease. Personalized Treatment Once all my tests came back, I received an individualized treatment plan. The plan is based on my specific needs and triggers. Dietary Modifications Certain foods can trigger migraine in susceptible individuals. For me, a functional medicine approach involves identifying and eliminating trigger foods that my body showed intolerant to. I don’t have any allergies, per se, but the tests showed that I was extremely intolerant to foods I thought were “healthy for me.” I was excited to have a test that show how my body reacted instead of listening to common migraine foods that may be a problem for many but not for me. And the same goes for foods that I thought were ‘migraine friendly’ but not for me. Having specific foods to avoid or add was helpful. Nutritional Support Supplementation with specific nutrients may be recommended to address deficiencies or imbalances that could contribute to migraine. For example, magnesium, riboflavin (vitamin B2), and coenzyme Q10 are commonly used supplements for migraine attack prevention. The nutrient analysis, I took, evaluated a variety of antioxidants, vitamins, minerals, fatty acids, and other biomarkers to determine nutritional deficiencies and imbalances. My doctor was able to see what supplements I needed and what I was taking to get rid of them. Turns out, my vitamin brand had toxins in it that I was reacting to. My vitamins?! So I went on a cleaner brand and learned that all vitamins are not created equal. Gut Health Next, I took a urine analysis to help pinpoint the causes of gastrointestinal symptoms and chronic systemic conditions.  It measured key markers of digestion, absorption, and inflammation. This can also include bacteriology, yeast cultures, and can include infectious pathogens, and antimicrobial susceptibility testing. Let’s just say, I have some gut issues. The brain-gut connection has always been one of my biggest struggles and my tests showed all sorts of issues in my gut. I was told I have candida overgrowth and other issues I tried to understand. This was an explanation of why I crave sugar and carbs intensely! I always thought it was an addiction to sugar plus a migraine symptom but learned that on top of that, the candida thrives off these things and makes cravings intolerable. The gut contains more than 70% of the immune system and is often called the second brain. It is worth looking into and being cared for. Longstanding gut infections are also a possible culprit for head pain.  Harmful bacteria in the gastrointestinal system, whether in the stomach or small or large intestines, can produce toxic waste products that can travel to the head and nerves, triggering severe pain and brain fog symptoms.-Dr. Brian Lum Food Sensitivity My food sensitivity test wasn’t off the charts but was very telling.  You know that old saying, “Eat a handful of almonds and it’s like taking a Tylenol.” Well, not if you are severely intolerant to almonds! I had been thinking I was being healthy by eating plant-based and came to understand that I’m very intolerant to many plants. This was the reason I came to a functional medicine doctor for my migraine. I wanted to know exactly what was and wasn’t working for MY body. Not the general advice that is given to all. My body is unique and these tests helped me understand what I was lacking and what I needed to cut back on. Detoxification The next step was to lower my exposure to toxins. She discussed lowering EMFs (Electric and magnetic fields). I learned that EMFs are associated with the use of electrical power and various forms of natural and man-made lighting. Lighting, I address with green light and glasses, and use little light around the house. But what I hadn’t thought about was my technology. My doctor had me make switches in my home like keeping my phone and watch away from my nightstand when I sleep and getting a protective device for my wifi. She even mentioned sitting my computer on my lap while I work and how bad that

Could an Epsom salt bath help ease your migraine symptoms? Many people find that these relaxing soaks not only alleviate tension but also support overall well-being. While not a cure, Epsom salt baths can be a soothing addition to your self-care routine for managing migraine symptoms. In this post, I’ll share my personal experience with Epsom salt baths, my favorite simple recipe, and tips for creating a relaxing, migraine-friendly environment. Let’s dive into the potential benefits and how you can make Epsom salt baths part of your migraine relief plan. Note: This post contains affiliate links. If you purchase a product through these links, I may earn a small commission at no extra cost to you. Thank you for supporting my blog—I hope you love these products as much as I do! What Are the Benefits of Epsom Salt Baths for Migraine Relief? Epsom salt (magnesium sulfate) offers a variety of benefits that may help with migraine management. Here are some of the top reasons to incorporate Epsom salt baths into your self-care routine: Muscle Relaxation Magnesium in Epsom salt can be absorbed through your skin during a bath. Magnesium plays a crucial role in relaxing muscles and supporting nerve function, which may help ease migraine-related muscle tension. Stress Reduction Stress is a common migraine trigger. A warm Epsom salt bath creates a calming environment, helping to reduce stress levels and possibly preventing migraine attacks. Improved Circulation The warm water in an Epsom salt bath promotes blood circulation throughout your body, including your head. Improved circulation may help relieve pressure around the brain, reducing migraine intensity. Detoxification Some believe Epsom salt baths can support the removal of toxins from the body, a process often recommended by functional medicine doctors. While research on this is limited, many report feeling better and experiencing fewer migraines after a detoxifying bath. Better Sleep Adequate rest is essential for migraine management. Soaking in an Epsom salt bath before bed can relax your body and mind, potentially improving your sleep quality. My Favorite Epsom Salt Bath Recipe Creating the perfect bath is simple! Here’s my go-to recipe for a relaxing and therapeutic experience: Ingredients: 1–2 cups Epsom salt 1/4–1/2 cup baking soda 8–10 drops of your favorite essential oil (lavender, eucalyptus, or peppermint are great options for relaxation and headache relief). Instructions: Fill your bathtub with warm water (not too hot to avoid overheating). Add the Epsom salt and baking soda. Stir to dissolve. Add a few drops of essential oil for a soothing aroma. Soak for 15–20 minutes. This is your time to unwind—light a candle, play calming music, or enjoy the quiet. Rinse off in a shower to remove any residue. Tip: If you don’t have time for a full bath, try a foot soak using the same ingredients. It’s a quick, relaxing way to ease tension. How Epsom Salt Baths Fit Into My Migraine Routine Taking an Epsom salt bath has become a Sunday ritual for me. It’s my way to unwind, reflect, and tackle letdown migraine attacks. Some days, a bath is all I need to ease my symptoms. On other days, my symptoms are too severe, and I opt for different migraine relief methods, like massage or stretching. Everyone’s response to baths is different—what works for me might not work for you. Experiment to find what helps you the most Natural Ways to Relax and Manage Tension In addition to Epsom salt baths, I incorporate these natural migraine relief strategies into my routine: Massage therapy for muscle tension relief. Stretching and gentle physical movement to improve circulation. Exploring salt caves and using a Himalayan salt lamp for a calming atmosphere. For more tips, check out my post on natural ways to manage migraine symptoms. Important Safety Tips Before starting an Epsom salt bath routine, consult your healthcare provider, especially if you: Do You Use Epsom Salt Baths for Migraine Relief? Epsom salt baths have been a game-changer in my self-care routine. I’d love to hear about your experience! Do you find relief with baths or have other favorite remedies? Let me know in the comments below. Check out the best gifts for people with migraine Source link

I often get asked how I make it as a sports mom with migraine. How are you going to all of these games, handling all of these triggers, and surviving in these environments while living with chronic migraine? Just like most things in my life I plan, I try, I fail, and I push myself in order to maintain my quality of life. My children are my happiness and watching them do what they love fills me to my soul! 12 Ways I Make it as a Sports Mom with Migraine Being a sports mom while dealing with migraine attacks can be challenging, but it’s definitely possible to manage both responsibilities with some careful planning and self-care. Here are some tips on how I navigate this situation. Prioritize Self-Care Get Enough Sleep: Ensure you’re getting regular, good-quality sleep. Lack of sleep can be a trigger for migraine. Prioritize good-quality sleep. Establish a bedtime routine and create a comfortable sleep environment. Stay Hydrated: Dehydration can also trigger migraine, so make sure you’re drinking enough water throughout the day. Ensure you’re drinking enough water and eating balanced meals. Dehydration and skipped meals can also trigger migraine attacks. Manage Stress: Practice relaxation techniques like deep breathing, meditation, or yoga to help reduce stress levels. Regular Exercise: Engage in regular low-intensity exercises like walking, swimming, or yoga. These can help manage stress and potentially reduce the frequency of migraine attacks. Nutrition Eat regular, balanced meals. Skipping meals can trigger migraine. I typically try to follow the Dizzy Cook, HYH diet. Identify and avoid migraine-trigger foods. Common culprits include MSG, caffeine, alcohol, aged cheese, processed meats, and artificial sweeteners. My functional medicine doctor helped me with this. Communicate with Coaches and Team Let your child’s coaches and teammates know about your condition. They can offer support and understanding if you need to take a step back occasionally. Organize schedules and plan in advance. This includes knowing the practice and game times, transportation arrangements, and any other logistical details. Plan Ahead Organize schedules and plan in advance. This includes meal planning, transportation, and coordinating with other parents if necessary. Sports Mom Migraine Toolkit Carry essentials like pain relievers, water, snacks, and any prescribed medications for migraine. Protect Yourself from Bright Lights Wear sunglasses or a visor during outdoor games to reduce exposure to bright sunlight, which can be a migraine trigger. Protect yourself from Sound Noise-canceling headphones, earbuds Protect yourself from Smells Indoor smells Outdoor smoke and smells Dress in layers Bring an Umbrella and fan Listen to Your Body Recognize early signs of a migraine prodrome and take steps to address it promptly. Don’t push yourself too hard if you’re feeling unwell. Designate a Support System Don’t be afraid to ask for help. Whether it’s from your partner, family, or other parents, having a support system in place is crucial. For each sport and team my kids play on, I seek support. Identify someone who can step in if you’re unable to attend a game or practice due to an attack. This could be a spouse, family member, or another parent. Explore Treatment Options Consult a healthcare provider about treatment options. This might include medications, lifestyle changes, or alternative therapies. Set Realistic Expectations It’s okay to miss a game or practice if you’re not feeling well. Communicate openly with your child and their team about your condition. Practice Mindfulness Create a Relaxation Routine: Practice relaxation techniques like deep breathing, meditation, or visualization to help reduce stress levels. Practice Mindfulness: Mindfulness techniques can help you stay present and reduce anxiety about potential migraine attacks. Stay present in the moment. Sports Moms Take Breaks Allow yourself breaks during games or practices to rest and recharge. Find a quiet place if possible. Maintain Open Communication Talk to your child about your condition. They may have questions or concerns, and being open can help strengthen your relationship. Remember, it’s important to consult with a healthcare provider for personalized advice and treatment options. They can help you manage your migraine effectively while still being there for your child’s sports activities. Sports Mom by Sport With every season, comes new challenges. Each season I limit sports exposure to triggers by identifying them and being prepared. Here’s the type of mom I currently am… Be sure to follow on Instagram for more photos and updates. Volleyball Mom with Migraine Baseball Mom with Migraine Softball Mom with Migraine Football Mom with Migraine Swim Mom with Migraine Indoor Swim Mom Floor Hockey Mom with Migraine Overall, being a sports mom is my favorite job. It takes work but there is not better place for me than watching my kids live their best lives. Source link

Tricks for a Better Halloween with Migraine Dos and Don’ts Halloween can be a fun and exciting holiday for many people, but for individuals who suffer from migraines, it can present some unique challenges. Migraines are neurological disorders characterized by severe headaches, often accompanied by other symptoms like nausea, sensitivity to light, and sound. Tricks for a Better Halloween with Migraine Dos and Don’ts Remember, everyone’s migraine triggers and symptoms are unique, so it’s important to pay attention to your own body and adjust your Halloween plans accordingly. With some careful planning and consideration, you can still enjoy the holiday while minimizing the risk of triggering a migraine. Source link

The Dear Migraine Book project has been a labor of love created by the volunteers of Miles for Migraine. Oftentimes, people living with migraine have trouble expressing what it feels like to live with migraine and this book aims to do so in a creative way. I’m so extremely excited to announce The Dear Migraine Book is ready for purchase. I was involved in this process from conception and now can’t wait to have it in my hands and others. This book has migraine artwork, poems, essays and creative depictions of headache disease. I am an Amazon associate and will earn with qualifying purchases. Miles for Migraine will recieve the sales. Purchase Now My Contribution to Dear Migraine Book Project I am a migraine advocate in My Migraine Life (Sarah) but also in the larger community Miles for Migraine. I currently work there as the director of the ACT Now program and director of family programs. It’s a big job, but very rewarding. The ACT Now program aims to educate patients and doctors on how advocacy should be part of every person’s treatment plan and should be prescribed. At the end of this training, we ask for our participants to do “acts of advocacy.” It was through this that the idea of Dear Migraine came to one of our patients. Lisa Benson came to Miles for Migraine with a dream of making a book that showed people living with migraine expressing their emotions through art, creative writing, and poems. This skyrocketed the book idea of “Dear Migraine.” ACT Now The Miles for Migraine ACT Now: Advocacy Connection Team is an advocacy training program for both patients and fellows of headache medicine. It’s an incredible program and I encourage you to check it out! In my first cohort, an incredible idea came out of it! Migraine Book Project Submissions To begin with, submissions were collected. The submissions were offered in both writing and art form. Written stories were encouraged to be in essay, letter, or poem form. The art prompts suggested pictures, drawings, or other expressions of choice with a short description of the work. Many prompts were provided for each choice to get the creative mind flowing. Look for my submission inside! Mindfulness Series Miles for Migraine mindfulness series was incorporated to help inspire and kickstart the submissions. A lot of the migraine artwork was created in response to the mindfulness series. They have ongoing sessions throughout the year to bring mindfulness to your home, and once again, I encourage you to check it out. Editing Team Once the Dear Migraine Book submissions started coming in, the editing team got to work. The editing team consists of volunteers who are passionate about migraine language, perceptions, stigma, and diversity of representation. They are a priceless hard-working group behind the project! Plus, these volunteers really understood and migraine artwork and respected each work with the person the respect they deserved. Finally, the book is ready for purchase! What is the Dear Migraine Book? Inside these 140 pages you will find works that illustrate pain and struggle, but also laughter, insights, and inspiration. The words and visuals in this book are by 64 contributors who have all been affected by migraine and headache diseases. This compilation is an advocacy project led by Lisa R. Benson as part of “ACT Now: The Advocacy Connection Team Training Program for Fellows and Patients.” This initiative was started in 2021 by Miles for Migraine, a 501(c)(3) nonprofit organization. All proceeds benefit Miles for Migraine. In this book you will find migraine artwork, heartfelt eassys and deep poems created by people living with migraine and headache dieseases. It is their form of migraine in artwork. Where Can You Buy the Dear Migraine Book? Good news!!! The Dear Migraine Book is ready for purchase!  Who Should Read Dear Migraine Book? Everyone, yes everyone should be reading this book! And everyone should be passing them out to everyone they know! Let’s increase awareness and decrease stigma in our everyday lives by discussing this book. Praise for the Dear Migraine “You will dive into  an amazing transformation through the darkness to hope and strenght…it felt healing.”   “Dear Migraine gives yoou a raw look into the lives of patient advocates. These are stories only we can tell.” -Alicia Wolf/ The Dizzy Cook   “An increadible arrangement of deeply personal and touching reflections on the impact of migraine…reminds us of the imporance of empethetic care…” Thank You for Dear Migraine Book I’d like to conclude by saying that this book could not have been possible without a vision, passion, and a team who is willing to work towards a better understanding. Thank you, Lisa, Miles for Migraine, and the many volunteers who worked to make this possible. People living with migraine created this powerful book and I’m so incredibly proud to have been a small part. Source link

Thanksgiving migraine triggers hit me every year!  I have lived with migraine for decades, and I’ve had many Thanksgivings dampened. Understanding what triggers my migraine attacks on Thanksgiving and ways to avoid them have helped. Thanksgiving brings a schedule change, travel, change in sleep, diet, and movement along with stress and anxiety that all add up to a spike in my migraine attacks. There are some things I do to avoid these Thanksgiving migraine triggers that have helped me over the years. What Triggers Migraine on Thanksgiving? And What to Do Learn from the Past Keeping a migraine diary where you note down what you eat, your activities and any environmental factors on migraine attack days can help identify patterns and specific triggers. This information can guide you in making informed choices to minimize or avoid triggers during Thanksgiving and other events. Be Mindful of Food  Identify Trigger Foods: Common Thanksgiving Migraine Foods: Aged cheese, processed meats, artificial sweeteners, chocolate, nuts, and alcohol can trigger migraine on Thanksgiving for some. Avoidance or Moderation: If you’re aware of specific triggers, try to avoid or limit their consumption. Opt for alternatives or smaller portions. Bring your own. For migraine-friendly food options are all individual but I tend to follow Dizzy Cook. I alter the recipes according to my sensitivities, but overall love her food and purpose! Stay Hydrated Drink plenty of water throughout the day to stay hydrated. Dehydration can sometimes worsen migraine symptoms, so try to drink plenty of water and consider hydration tablets if traveling. Manage Stress Plan Ahead: Organize tasks in advance, delegate responsibilities, and don’t hesitate to ask for help. Take Breaks: Schedule short breaks throughout the day to relax and unwind. Sometimes lying down in a calm environment can ease the symptoms. Applying a cold compress or ice pack to your head might relieve you. Headache Hat is my favorite! Try relaxation techniques like deep breathing, meditation, or taking short breaks to manage stress levels. Keep a Routine Maintain your regular sleep and meal schedule as much as possible. The migraine brain likes consistency. When talking about Thanksgiving weekend, consistency is usually really hard to achieve. So the best thing I can do is limit the amount of things I’m changing. If I’m staying up late then I’m sure to be consistent with my diet. If I’m drinking more than usual then I am careful to up my hydration. If consistency isn’t possible, limiting the amount of changes may help. Avoid Sensory Triggers Avoid Strong Scents: Stay away from strong perfumes, scented candles, or overwhelming cooking aromas if they are a Thanksgiving migraine trigger. Manage Lighting: If bright lights are a trigger, consider dimming the lights or finding a quieter space. I always bring my glasses for light sensitivity relief. Knowing my limits with these triggers is important. This is when breaks come in handy. Walking away, decompressing, and lessening stimulation around me can help from my migraine attacks from escalating. If you are traveling with migraine, here are my essentials. Create a Comfortable Environment Create a Relaxing Space: If possible, designate a quiet room where you can retreat if the celebration gets overwhelming. When preparing food and in a busy household, I tend to offer to do jobs where the lighting is low, the sound is low and I’m sitting. I’m honest about being around the swirl of triggers and how it makes me feel. If there is too chaotic of an environment then I need to retreat to a quieter darker space on Thanksgiving. Be Prepared with Medication Take Medications: If your doctor has prescribed medications for migraine prevention, make sure to take them as directed, especially if you anticipate migraine triggers during Thanksgiving.  Have Rescue Medication Handy: Keep any rescue medications you might have prescribed by your doctor readily accessible. In addition to medication, I bring my migraine products everywhere I go. Seek Support Let someone trusted know you’re not feeling well. Sometimes just having someone around who understands can be comforting. Before Thanksgiving, I try to update my friends or family about triggers or environments that may be helpful. Don’t assume those around you understand what you are going through. If your family and friends are not supportive, reach out to those that are during this time. You can always find me on social if you need to reach out Modify Celebrations If possible, see if you can participate in a more subdued manner or take breaks as needed throughout the day. I have missed out on so many holidays and my goal is to participate in a way that is healthiest for me overall. This often means modifications on what I’d like to do or how my family would like me to. Remember, it’s okay to prioritize your health. If you must excuse yourself from festivities to take care of yourself, your well-being comes first. Every person’s triggers can be different, so it’s essential to identify what specifically triggers your migraine attacks and take steps to manage them during Thanksgiving celebrations. Plan and communicate your needs to those around you if possible to ensure a more comfortable holiday experience. Holidays with Migraine Thanksgiving migraine triggers are carried over from holiday to holiday. Check out how I deal with migraine during other times of the year. Post Thanksgiving Migraine Before Thanksgiving, I posted about being thankful and planned on posting a follow-up with all of the beautiful things my readers shared. Thank you for your inspiration! Eventually, I updated my Grateful post and you can check them out there. Guess what happened? Yep, I was very migraine sick all through Thanksgiving. I no longer feel guilty about lying on the couch; my kids piled on top of me to watch the parade, and I had no clue how excruciatingly awful I felt. I feel sorry for myself. Therefore, I don’t usually allow myself to go down the negative route, but the truth is, missing and being missed is sad. The holidays aren’t accessible; they just aren’t.

This week, my youngest child finishes fifth grade, which means my family graduates elementary school. It feels different with my youngest. Everything does. This closes a chapter on a major influence on my children’s childhoods. And it all feels weird. Our lasting memories and final days in elementary school are palpable. To begin with, I’m not good with change. I play it off to my kids like every transition is this fun new phase, but I worry. Then again, I’m always worried about them. That’s part of being a mom and there’s no growing out of that. Having my youngest leave elementary school, I feel sad, nostalgic, proud, happy, worried, excited, exhausted, stressed, and ready for summer. I will feel all these emotions and then some again in August when he walks those middle school halls. I’m proud of both of us! As a parent with chronic illness, it’s been a blur. How Did This Happen So Fast? My first thought is, “How did this happen so fast?” I look back at the first day I walked my oldest into kindergarten and at the last day for my youngest, and it went so fast. Yet it feels like lifetimes ago that we were the people we were and are today. It’s this end of an era, another chapter-type moment that is so bittersweet. It’s not just the transition to another school, which feels big, but also saying goodbye to ones we’ve known for so many years. Lasting Memories of Elementary Teachers I look back at the teachers my children had in elementary school and some will stay forever in our hearts. Over the years, I saw some teachers go the extra mile by saying something that resonated with them, believed in them, and understood them emotionally while pushing them academically. They heard and believed what you were telling them. Thank You! You are so appreciated and your influence will last with them a lifetime! There were also not-so-great ones and situations I didn’t love. We will remember that too. And grow from it. Final Days with Our Bus Driver and Parent Volunteers There are many people overlooked in the elementary thank yous. Some of them are bus drivers and parent volunteers. We have been cursed with a bad bus driver and blessed with the best. And let me tell you, there isn’t much more I appreciate than someone who loves and cares for my children while I rely on them to keep them safe.  My kid’s elementary school bus driver loves my kids. She is the type of person who drives them but also is another safe adult for them to come to and feel protected by. This is very rare and in our final days, I know we may never get it again. Leaving the safety net of our transportation is hard. Volunteering on my last days feels very sad. It’s not that I can’t volunteer when they are older, but elementary parent volunteering is special. The classroom parties with these tiny voices. Watching them want attention and squeals of laughter. And the moms (dads and grandparents) who give up so much of their time, effort, and money to make the entire school better. Volunteering is a privilege. Many parents can’t, and to be honest, don’t want to spend time out of their schedules to be planning and working for the school (for free!). The volunteers that run our school are a group that I’m very thankful for. These volunteers make these great events happen and ensure that our kids are having an extra special time. They are wildly overlooked and underappreciated by most. My thanks go out to all the people who helped put smiles on our babies’ faces. Big Kids, Big Problems By the time my youngest is leaving elementary school, I have been a parent of a middle schooler for a couple of years and that has hardened me. As a middle school parent, I’ve had conversations that I wasn’t ready for but faced. The big kid big problems phase kicks in and parenting somehow gets harder. But in a different way. I no longer relate to the kindergarten parent who has babies at home. I miss it. But that’s not me now. In fact, that’s not us now. My family isn’t revolving our lives around nap schedules and meltdowns. We are revolving our schedules around sports schedules and social calendars. And still the occasional meltdown (by all of us)! There’s a saying, “By the time your youngest is ready to leave elementary school, so are you.” As someone who doesn’t like goodbyes, I feel it a bit. The fifth graders feel big for the school and it feels like it’s time. Moving On and Leaving Elementary School So I guess by the time my youngest finishes elementary school we will all be ready. Right?! But it’s weird. I loved my days as an elementary parent and the little school that laid its foundation. It’s weird that I won’t be volunteering there. Weird that the field trips are over. Weird that I won’t see the teachers in the halls or at parties. I’ll miss seeing those faces and the hugs from my kids and friends who are now so much bigger. It’s strange that I won’t be driving to that school and weird that we no longer go there. Overall, it’s heart-wrenching that my babies are growing up so fast. Are We Ready? Still, remains the question, “Is he ready? Am I ready?” I’m nervous about this next phase. This may be my youngest, but he is so different from my older one and it all, somehow, feels brand new. That’s something I’ll worry about more this summer. I’m Not Crying, You Are! In the final days, I’m going to focus on being present and enjoying my last moments as an elementary mom. I signed up for every last field trip, field day, party, or celebration event that I could. His graduation and clap-out will

This post may contain affiliate links. Migraine Strong, as an Amazon Affiliate, makes a small percentage from qualified sales made through affiliate links at no cost to you. Migraine disease is a chronic neurological condition that affects millions of people, and stress is one of its most well-known triggers. But what happens when the migraine attack comes not during stressful times, but afterward, when you’re finally trying to relax? This phenomenon is called a stress “let down” migraine attack, and it affects many who live with migraine disease. Research has shown that relaxation after a period of high stress can actually trigger a migraine attack, making it feel like there’s no escape from the cycle of stress and pain. Learning to manage stress during its build up— and how to come down from it—can make a significant difference in preventing these types of attacks. In this article, we’ll break down what “let down” migraine attacks are, how they’re triggered, and the best ways to reduce their impact on your life. ** While Migraine Strong writes about the latest in migraine treatments, this is not medical advice. We are patient educators and all information you read should be discussed with your doctor. Understanding the Bucket Theory The Bucket Theory offers a way to visualize the various factors that can trigger a migraine attack. By imagining these triggers and stressors as filling up a bucket, this concept helps illustrate how the cumulative impact of daily life can lead to an attack. Each day begins with a bucket that’s already partially filled with things that irritate your migraine brain. The bucket doesn’t start empty because certain factors, like hormonal fluctuations, stress levels, or weather changes, are unavoidable. These elements may fill one-third or even two-thirds of the bucket before the day even starts. As additional triggers—like food, drinks, and scents—enter the bucket, the level rises. Once the bucket overflows, a migraine attack follows. Understanding triggers can help reduce their overall impact, but it’s crucial to remember that migraine is a neurological disease, and attacks can occur even without a clear trigger. Managing stress and other factors can provide some relief, but migraine attacks are never the result of personal failure. What Are Stress “Let Down” Migraine Attacks? Imagine making it through a tough workweek or a particularly stressful period of life, only to be hit with a migraine attack as soon as you start to unwind. That’s the essence of a stress “let down” migraine attack. These attacks tend to strike when the brain is transitioning from a heightened state of stress to a more relaxed one. A study conducted at the Montefiore Headache Center and Albert Einstein College of Medicine tracked 17 people with migraine over three months and found a striking pattern: the risk of migraine attacks significantly increased within the first six hours after stress levels dropped. In fact, participants were nearly five times more likely to have a migraine attack during this “let down” period than at other times. (1) This pattern can feel particularly frustrating because it’s happening during a time when you expect to feel better—not worse. Many of us live in a constant state of stress, so when we finally get a break, the brain’s response can be to trigger a migraine attack as a result of the sharp contrast in stress levels. My most reliable stress let down attack would begin the day after we left for family vacation. The stress and excitement of planning and packing for vacation would inevitably fade away and a stress let down attack would occur. Figuring out how to avoid this attack, and others like it, became a long term goal. The Link Between Stress and Migraine Attacks Stress has long been identified as a major migraine trigger. What makes it even more complicated is that the relationship between stress and migraine attacks is cyclical. Stress can cause a migraine attack, and the pain and disruption of an attack can increase stress levels, creating a vicious cycle. But there’s another layer to this: when stress levels drop rapidly—such as when you leave work on a Friday afternoon or start your long-awaited vacation—the brain’s response to that relaxation can also cause a migraine attack. Researchers believe that the hormone cortisol may play a role here. Cortisol is produced in response to stress, and it helps the body manage pain. When stress levels fall and cortisol levels drop quickly, the body’s pain threshold may lower, triggering a migraine attack. (1) In some cases, even positive stress, like the excitement of a happy event or celebration, can set off a migraine attack. This is why stress management is so crucial for people living with migraine disease—keeping stress levels consistent, rather than fluctuating dramatically, can help reduce the risk of both stress-induced and “let down” migraine attacks. How to Prevent and Manage “Let Down” Migraine Attacks Managing stress and finding ways to smooth out transitions between stress and relaxation are key to preventing stress “let down” migraine attacks. Here are some strategies to help you maintain balance and reduce the frequency of these attacks: 1. Consistency is Key One of the most important things you can do for a migraine-prone brain is to maintain consistency. Routine is crucial for preventing attacks, especially when it comes to things like sleep, meals, and hydration. Stick to regular sleep and wake times: A stable sleep schedule helps regulate your body’s circadian rhythms, which are closely linked to migraine patterns. Stay hydrated and eat regularly: Skipping meals or becoming dehydrated can trigger migraine attacks, so be sure to drink enough water throughout the day and eat at consistent intervals. This consistency with meals can help to regulate blood sugar levels which can help prevent attacks triggered by a drop in blood glucose.  Keep caffeine consistent: If you consume caffeine, keep the amount you drink and the time of day consistent. The migraine brain craves consistency. Practice good sleep hygiene: Avoid screens before bed, keep your sleep