08/09/2026
I have chronic migraine, rather than episodic migraine, so my experience and the way I manage it may look different from someone with episodic migraine.
Migraine is very individual, which means what works for one person may not work for another.
For me, managing migraine is about combining appropriate preventive treatment with understanding my own triggers and keeping things as consistent as possible.
I’m also very careful about how many medications I use to treat individual attacks and how often I take them each month. Medication-overuse headache is something to be very conscious of. Eg I avoid solpadeine.
💉 Preventive treatment: I take CGRP preventive medication/injections and every 12 weeks get Botox done using the Preempt Protocol. These are an important part of reducing my migraine burden, trying to bring me towards episodic migraine.
🥗 Diet: I’ve made some dietary adjustments that work for me. I'll explain that better another time. I've also tried McMigraine 😂
⏰ Regular, balanced meals: I try not to skip meals or go long periods without eating. Raw veg with lunch helps me, which is random!! My meals need to be balanced.
💧 Hydration: I have 500ml of water and a cup of coffee every morning. I don't have coffee after this. I then bring a large bottle of cold water to work.
😴 Sleep: Not getting enough sleep is a big trigger for me, so protecting my sleep and keeping it consistent matters. Talk to my kids...
☕ Coffee: I went caffeine free before but it didn't help. 1 is fine.
🍷 Alcohol: Red w**e is a trigger, but I love it. G&T appears fine.
🌬️ Environment: A stuffy room is a particular trigger for me, so I always have a window open.
Running helps me too.
When I'm in pain, but not vomiting, an ice pack on my head and a cola flavoured ice pop help.
And this is how I think about triggers:
Imagine migraine as a cliff edge. 🏔️
You might be nowhere near the edge when you wake up. But then you don’t sleep enough. You skip breakfast. You’re dehydrated. Your caffeine intake changes. Etc... you simply move closer to the edge. Some triggers move you towards that edge quicker than others. Make sense?
