Migraines, Me, and the Shift to a Migraine-Free Life

Migraines have been a part of my life for as long as I can remember. They first appeared just before puberty, arriving in a familiar pattern — heat rising through my body, followed by a throbbing headache on one side that left me weak and drained. The only relief was hiding in a dark, quiet room while my parents did everything they could — applying balm, wrapping a chunni (a traditional Indian scarf) around my head for pressure, and eventually resorting to painkillers like Combiflam. What I didn’t realize back then was that the nausea and stomach upset that followed weren’t just part of the migraine — they were a reaction to the painkillers.

As I got older, I began recognizing patterns. Migraines often struck after periods of extreme productivity, long days in the sun without water, emotional overload, or late nights staring at my laptop. They became such a constant that I never left home without painkillers. In the U.S., I cycled through ibuprofen brands; in Singapore, paracetamol became my go-to. Pregnancy brought temporary relief, but postpartum, they returned with a vengeance. I still remember being alone with my newborn, unable to open my eyes from pain. My husband gently reminded me that trying to do it all alone wasn’t sustainable — something I hadn’t yet learned to accept.

Work fueled the fire. A global role with erratic hours and later, a job in the alcohol industry meant late nights, social drinking, and chronic stress — the perfect migraine storm. Looking back, I see it clearly: poor sleep, high stress, and alcohol created the trifecta that kept me trapped in the cycle.

Today, I’ve been migraine-free for over a year and a half. The difference came when I stopped treating migraines as isolated events and started seeing them as signals of deeper imbalance. That realization changed everything.

Migraine Symptoms: What It Feels Like

Migraines are not just headaches — they’re full-body experiences that hijack your senses and nervous system. Here’s what they can look like:

Throbbing pain: Usually one-sided, sometimes radiating to the neck.
Needle-like sensations: Sharp pain behind the eyes or temples.
Weakness & fatigue: Sudden exhaustion that makes it hard to move or think.
Sensitivity overload: Light, noise, or even mild scents become unbearable.
Digestive disruption: Nausea, bloating, or vomiting.
Blocked sinuses: A sense of pressure or congestion.
Mental fog: Difficulty forming thoughts or sentences.

Each migraine feels slightly different, but the theme is the same — an overwhelming loss of control. Once I began decoding these sensations, I started breaking the cycle.

The Science Behind Migraines

1. CGRP — The Vasodilation Trigger

CGRP (Calcitonin Gene-Related Peptide) is a neuropeptide that widens blood vessels. During a migraine, the trigeminal nerve releases CGRP, triggering inflammation and pain. The more CGRP released, the more severe the migraine.

2. Serotonin — The Regulator

Serotonin helps control blood vessel stability. When it drops, CGRP takes over — causing excessive dilation and inflammation. This is why serotonin-boosting strategies can reduce migraine frequency.

3. Estrogen — The Hidden Hormonal Link

Estrogen supports serotonin production. When estrogen drops (before periods, postpartum, or during perimenopause), serotonin drops too, allowing CGRP to spike. That’s why menstrual migraines are so common.

In short: Estrogen ↓ → Serotonin ↓ → CGRP ↑ → Vasodilation & Pain ↑

Ayurveda Meets Modern Medicine

Ayurveda described these dynamics centuries ago — not through molecules but through doshas:

Pitta: Fire element — linked to inflammation and excess heat (mirroring CGRP-driven dilation).
Vata: Air element — governs the nervous system and stress response (similar to serotonin dysregulation).
Pitta-Vata imbalance: Explains why hormonal fluctuations, stress, and poor digestion all trigger migraines.

Common Lifestyle Triggers

Hormonal fluctuations: Estrogen dips before menstruation or during menopause.
Poor sleep and chronic stress: Disrupt serotonin and cortisol rhythms.
Alcohol: Especially red wine — rich in histamines and tannins that dilate blood vessels.
Processed foods and additives: Trigger inflammation and gut imbalance.
Dehydration, caffeine, or sensory overload: Stress the vascular and nervous systems.

What Finally Worked for Me: 4 Keystone Habits

1. Prioritizing Sleep

I started sleeping from 9 PM to 5 AM — a rhythm aligned with natural cortisol and melatonin cycles. Ayurveda calls it following your Dinacharya. My nighttime ritual includes journaling and a warm foot massage with oil to calm the nervous system.

2. Movement as Medicine

Movement became non-negotiable. Gentle morning yoga or Pilates, walking 5–10K steps, and stretching hourly helped regulate blood flow and reduce migraine frequency. Research from Mayo Clinic confirms exercise supports migraine prevention.

3. Mental & Emotional Reset

Stress was a hidden trigger. Breathwork (Art of Living), mindfulness, and CBT-based reframing made a powerful difference. Studies from Harvard and NIH show these practices can reduce migraine frequency by over 40%.

4. Nutrition & Self-Care

Clean eating: Whole, anti-inflammatory foods.
No caffeine or alcohol: My two biggest triggers.
Spices that heal: Turmeric + black pepper (anti-inflammatory), cinnamon (blood sugar balance).
Seed cycling: To support hormonal balance.
Supplements (under guidance): Magnesium, Ashwagandha, Shatavari, and Omega-3s.
Abhyanga: Daily self-massage for grounding and circulation.

The Bigger Realization

Take a breath and complete this sentence: “I do not want to suffer from migraines, so I am willing to…”

Maybe your answer is “sleep earlier,” or “say no to one extra commitment.” Small shifts compound. Migraines often affect deep thinkers—sensitive, intuitive, high-achievers. That awareness alone can be healing.

Migraines once ruled my life, but I broke free. Not through a single cure—but through consistency, awareness, and compassion for my own body. If you’re struggling, know this: you can heal. One shift at a time.

If this resonated, please share it with someone who may need it.

Breaking Free from Migraines: My Natural Journey to Relief & Science-Backed Strategies