Migraine Prevention

By Mark Hyman, M.D.

A Taking preventive drugs, or drugs to stop the headaches, may help you deal with the symptoms, but you’ll be on them the rest of your life. So I tell patients if they concentrate on eliminating the causes, the headaches will disappear altogether. The most common triggers are a magnesium deficiency, hormonal imbalances of estrogen and progesterone, food allergies or sensitivities, and chemical sensitivities.

You can start by asking your doctor to test your magnesium levels, but most people can tell if they’re deficient in this mineral by the symptoms, which can include muscle cramps, menstrual cramps, constipation, fatigue, palpitations, insomnia, and anxiety. If you have any of these symptoms, I recommend eating lots of magnesium-rich foods, like nuts and beans, and taking magnesium glycinate (400 to 600 mg a day) or, if you tend toward constipation, magnesium citrate capsules (400 to 600 mg a day). If you don’t experience any relief, slowly increase your magnesium intake to two or three times a day. Ease off if you develop loose stools. Stick with it; it can take a while to replenish depleted magnesium reserves.

Many people who have migraines are actually sensitive to certain foods. The most troublesome include gluten, eggs, dairy, soy, corn, and nuts. Other common triggers are sulfites (from wine), food additives, and cheese. I recommend you stop eating foods to which you might be reacting for two weeks. Then, introduce one new food every three days to see which ones, if any, lead to headaches. You can also get an IgG food sensitivity test. (See drhyman.com for recommended labs.)

As for hormonal imbalances, they can look like premenstrual symptoms. The best remedy is to lower your estrogen and boost your progesterone. I recommend taking a B complex with at least 50 mg of B-6, calcium citrate (800 to 1,000 mg), magnesium (400 to 600 mg), and a good multivitamin. The herb chasteberry (Vitex agnus-castus) is particularly helpful in rebalancing the menstrual cycle; look for 0.5 percent agnusides (375 to 500 mg twice a day). Some doctors also suggest a topical progesterone cream, but I’ve rarely seen it work.