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The Role of Inflammation in Migraines: A Nutritional Therapy Approach to Diet & Lifestyle

Updated: Jun 6

Migraines are not merely headaches; they are complex neurological events that can profoundly impact daily life. While the exact mechanisms behind migraines are still being unraveled, research suggests that inflammation plays a significant role in their development and severity. In this blog post, we delve into the intricate relationship between inflammation and migraines and offer practical guidance on adopting an anti-inflammatory diet to reduce migraine frequency and severity.


role of inflammation on migraine as nutritionist

Understanding Inflammation and Migraines

Inflammation is the body's natural response to injury, infection, or irritation, characterised by redness, swelling, pain, and heat. While inflammation is a vital part of the body's defence system, chronic inflammation can contribute to the development and progression of various health conditions, including migraines.


In individuals prone to migraines, inflammation may trigger or exacerbate migraine attacks by promoting neuronal hyper-excitability, altering blood flow in the brain, and sensitising pain pathways. Additionally, inflammation can contribute to the release of pro-inflammatory molecules that further exacerbate migraine symptoms, creating a vicious cycle of pain and discomfort.



The Anti-Inflammatory Diet: A Weapon Against Migraines

Adopting an anti-inflammatory diet can be a powerful strategy for reducing migraine frequency and severity. By focusing on whole, nutrient-dense foods and minimising inflammatory triggers, individuals can help calm inflammation in the body and support overall health and well-being. As a nutritional therapist we take your whole picture into account, such as diet, nutrition, genetics & lifestyle. Using a joined up approach we look at all areas of your life to look at reducing migraine threshold in order for you to understand, manage and feel empowered to reduce the occurrence and duration as well as risk migraines.

Some areas we may cover may include:


1. Optimal Diet, Nutrition & Support Body Function:

  • Ensuring the diet is optimal in balanced in Macronutrients & Micronutrients:  to support overall health and provide sustained energy levels.

2. Hormonal Balance:

  • Stabilising Blood Sugar Levels: This helps regulate insulin levels and supports hormone balance as well as inflammation.

  • Supporting Oestrogen Metabolism: to support oestrogen metabolism and reduce the risk of hormonal imbalances that may trigger migraines and inflammation.

3. Endocrine Balance:

  • Regulating Thyroid Function: to support thyroid health and regulate metabolism, as thyroid dysfunction can contribute to migraine symptoms.

  • Supporting Adrenal Health: Encourage stress management techniques such as mindfulness, meditation, and relaxation exercises to support adrenal health and reduce the impact of stress-related triggers on migraines and inflammation.

4. Supplements:

  • I love to help the body get what it needs from food first, however sometimes supplements can help bridge that gap or when requirements are higher than intake will allow. The role of supplements can be helpful in inflamamtion. Ensuring good quality and therapeutic supplements if preferable.

5. Lifestyle:

  • Stress Management: Encourage stress-reduction techniques such as meditation, yoga, deep breathing exercises, and regular physical activity to reduce stress levels and minimise migraine triggers.

  • Sleep Hygiene: Promote good sleep habits, including maintaining a consistent sleep schedule, creating a relaxing bedtime routine, and ensuring a comfortable sleep environment.

6. Genetics:

  • Nutrigenomics Testing: Consider genetic testing to identify specific genetic variations related to inflammation, hormone metabolism, and nutrient absorption. This information can help tailor dietary and lifestyle recommendations to individual genetic profiles.

By integrating these key components into a comprehensive anti-inflammatory diet plan for migraine management, nutritional therapists can help individuals reduce inflammation, support hormonal and endocrine balance, and minimise migraine triggers, ultimately improving quality of life and overall well-being.


Inflammation is a key player in the complex puzzle of migraines, contributing to their development and severity. By adopting an anti-inflammatory diet rich in whole, nutrient-dense foods and minimising inflammatory triggers, individuals can help calm inflammation in the body and support overall health and well-being. While dietary changes alone may not eliminate migraines entirely, they can play a significant role in reducing migraine frequency and severity, empowering individuals to take control of their health and reclaim their lives from the grip of migraines. As a nutritional therapist, I am here to support and guide you on your journey to optimal migraine management through personalised nutrition interventions tailored to your unique needs and goals. Together, we can work towards a life with fewer migraines and more moments of joy and vitality.



Nutritional and naturopathic strategies have been shown to help reduce migraine occurrence and severity and increase the quality of life for many sufferers. As a migraine nutritionist, we will work together, with an aim of understanding your individual triggers and drivers, both within food and lifestyle. 

Each migraine sufferer will be unique in presentation, and therefore unique in their treatment plan. I know this only to well with my own life changing experience of migraine associated vertigo. I am only too aware of how migraines can be totally disabling and the struggles you may be facing. For me, diet and lifestyle was an area that was never really discussed in a  medical treatment plan. I have myself discovered how powerful a personalised migraine diet plan, optimal nutrition and lifestyle management can be to any migraine sufferer. 

Working with my clients on an individual basis gives me the opportunity to understand not only them as a person but also their medical history and understand their wider picture, such as genetics, lifestyle, hormonal, dietary and whole body snapshot which can be so important and often overlooked when looking to treat migraines. Understanding where the root causes can be coming from is very important to managing migraines.

We will work together, providing you with a plan, in which we will continue to build upon, week by week, to support you to understand your migraine triggers and drivers. My aim is to education and empower you to manage and raise your migraine threshold. Your plan will include diet and nutrition advice, including recipe, product and shopping advice, through to areas requiring support such as hormonal, endocrine health, sleep, environmental and stress management advice. Recommendation on supplementation and other tools are provided. Where needed, functional medicine testing such as hormonal, stool, blood and genetic testing can be beneficial to understand your wider migraine picture.


migraine nutritionist

You may wish to read further information regarding migraines in my blog posts, as well as read my story, where I talk further into the role of nutrition, gut health, hormonal health and nutrigenomics for example. am a Nutritional Therapist offering one-to-one, in-person, or online consultations.


My Specialist areas include:

🥦 Menopause & Perimenopause

🍎 Female Hormonal Health

🥑 Migraines & Headaches

🫐 Digestive & Gut Health

🍋 Food Sensitivities & Special Diets

🍉 Energy & Vitality (including fibromyalgia & chronic conditions)


Naturopathic Nutrition's holistic approach to health & wellness recognises the interconnection between diet, nutrition, lifestyle & overall wellbeing to support the body's natural healing processes & provide necessary nutrients to help you optimise your health, & feel your best!





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