vestibular migraine diet plan
I felt incredibly lost when first approaching the migraine diet (from Heal Your Headache by David Buchholz). I developed a vegan-friendly version that fits into my lifestyle and I hope that it helps others embracing a plant-based diet. We do not have to break vegan to live a beautiful life with vestibular migraines... and beyond. My plant-based diet was actually the thing that anchored my wellness while I was healing.
I'm a student of holistic nutrition (soon to be certified Holistic Nutritionist!) and oh how I love food. It fuels us and quite literally provides us with the sustenance of our health. When I'm feeling off balanced or under the weather, the first thing I look to is what I'm putting in my body. I look to food as nourishment. It is the first line of defense and has the power to elevate our health and support our overall wellness. I'm passionate about a plant-based diet, but the basis for that is real, whole foods that provide the energy, happiness and satisfaction for the mind + body.
Embracing a plant-based diet in 2009 changed my world. It shifted my perspective, how I felt about myself, and at the same time released me of so much negativity. It certainly didn't happen overnight, but looking back over the last decade I can very easily point out that making that shift was the catalyst for so much goodness. What we eat has to power to make huge shifts in our lives. When we eliminate the junk, we give the body the opportunity to free itself of that weight (emotional and physical) and therefore, we feel better and are happier.
Now, let’s fast forward to the end of 2016, when I was hit with a vestibular condition. It would take over a year to uncover that I was dealing with vestibular migraines (triggered by vestibular neuritis). It’s only in retrospect that I put the pieces together that I had been dealing with migraines since childhood. Migraines take many shapes and forms. I believe that I was dealing with silent migraines throughout my 20’s, and getting hit with vestibular neuritis just three months after the birth of my second child triggered a cycle of vestibular migraines. In 2018, the episodic cycle of the migraines became even more clear. I felt that my body had healed from vestibular neuritis (most likely), but I would have episodes (at least once or twice each month) when my vestibular symptoms would intensify out-of-the-blue and I’d have to work my way back to a balanced state.
My holistic approach has been my support on this journey of healing my migraine. My lifestyle and diet play a huge role in my healing and how I thrive in this life, while journeying with a vestibular something. I’m still figuring it all out and I’m not completely symptom free, but most days I feel great, and for that I’m beyond thankful.
I believe that a plant-based diet can change our world. I’m sharing what my vegan migraine diet looks like because when I first approached the migraine diet I felt overwhelmed, wondering how I was going to keep within my vegan framework. It is a beautiful part of my identity and something that sets my soul on fire. I didn't want to break vegan. It’s been through experimenting and paying close attention to my body, what works and what doesn’t, that has been my guidance. Please know that I encourage you to do your own research and advocate for yourself. Sharing a plant-based diet comes from a very heartfelt place because it’s a big part of what makes up me. I believe in it to my core. I'm sure there are others out there who deeply believe in following a vegan diet, but also suffer from migraines. I get it.
My mission is to provide love and light to other Vestibular Warriors. I believe that we should root for one another and advocate for our wellness, and I know in my soul that by incorporating a plant-based diet, we can create so much good in this world of ours, and on our journey of overcoming migraines.
Embracing a plant-based diet in 2009 changed my world. It shifted my perspective, how I felt about myself, and at the same time released me of so much negativity. It certainly didn't happen overnight, but looking back over the last decade I can very easily point out that making that shift was the catalyst for so much goodness. What we eat has to power to make huge shifts in our lives. When we eliminate the junk, we give the body the opportunity to free itself of that weight (emotional and physical) and therefore, we feel better and are happier.
Now, let’s fast forward to the end of 2016, when I was hit with a vestibular condition. It would take over a year to uncover that I was dealing with vestibular migraines (triggered by vestibular neuritis). It’s only in retrospect that I put the pieces together that I had been dealing with migraines since childhood. Migraines take many shapes and forms. I believe that I was dealing with silent migraines throughout my 20’s, and getting hit with vestibular neuritis just three months after the birth of my second child triggered a cycle of vestibular migraines. In 2018, the episodic cycle of the migraines became even more clear. I felt that my body had healed from vestibular neuritis (most likely), but I would have episodes (at least once or twice each month) when my vestibular symptoms would intensify out-of-the-blue and I’d have to work my way back to a balanced state.
My holistic approach has been my support on this journey of healing my migraine. My lifestyle and diet play a huge role in my healing and how I thrive in this life, while journeying with a vestibular something. I’m still figuring it all out and I’m not completely symptom free, but most days I feel great, and for that I’m beyond thankful.
I believe that a plant-based diet can change our world. I’m sharing what my vegan migraine diet looks like because when I first approached the migraine diet I felt overwhelmed, wondering how I was going to keep within my vegan framework. It is a beautiful part of my identity and something that sets my soul on fire. I didn't want to break vegan. It’s been through experimenting and paying close attention to my body, what works and what doesn’t, that has been my guidance. Please know that I encourage you to do your own research and advocate for yourself. Sharing a plant-based diet comes from a very heartfelt place because it’s a big part of what makes up me. I believe in it to my core. I'm sure there are others out there who deeply believe in following a vegan diet, but also suffer from migraines. I get it.
My mission is to provide love and light to other Vestibular Warriors. I believe that we should root for one another and advocate for our wellness, and I know in my soul that by incorporating a plant-based diet, we can create so much good in this world of ours, and on our journey of overcoming migraines.
I’m going to encourage you to read a book Heal Your Headache and I think anyone who suffers from migraines should read it. At the very least, it will give you some perspective on migraines and the scope of them, as well as some inspiration on what you can do to elevate your wellness through diet. I used this book to develop a vegan-friendly migraine diet.
For me, as someone who has embraced a vegan diet for the last 10 years, I suddenly felt like I couldn’t eat much, which entirely conflicted with my belief that a plant-based diet is incredible for our bodies and the planet (read: How Not to Die- Discover the Foods Scientifically Proven to Prevent and Reverse Disease). I had to dig deeper and do some experimenting with food. I'm not saying it was easy- it required dedication and persistence, but it was worth it.
Another thing I want to mention is that there was a period of about six months when I was really strict with my diet while in deep healing mode. I cut white sugar, gluten and processed foods entirely, and I honestly did feel better and more grounded. I am not as strict now (although I do stay away from white sugar), but that is because I’m very in tune with my body. I know that if I’m feeling worse, it’s time to eat all the beans, veggies and grains and stay away from excess sugar that tends to take my body on a blood sugar wild ride. You may notice that I drift a bit from the standard Migraine Diet and that's because I've done my own experimenting and figured out what works well for me. I'll let you know when I drift and then you decide what works best for you.
So, let’s just talk food, shall we? I hope you’re hungry.
Please know that the Migraine Diet is not specifically vegan, I just incorporated the diet into my already plant-based framework.
For me, as someone who has embraced a vegan diet for the last 10 years, I suddenly felt like I couldn’t eat much, which entirely conflicted with my belief that a plant-based diet is incredible for our bodies and the planet (read: How Not to Die- Discover the Foods Scientifically Proven to Prevent and Reverse Disease). I had to dig deeper and do some experimenting with food. I'm not saying it was easy- it required dedication and persistence, but it was worth it.
Another thing I want to mention is that there was a period of about six months when I was really strict with my diet while in deep healing mode. I cut white sugar, gluten and processed foods entirely, and I honestly did feel better and more grounded. I am not as strict now (although I do stay away from white sugar), but that is because I’m very in tune with my body. I know that if I’m feeling worse, it’s time to eat all the beans, veggies and grains and stay away from excess sugar that tends to take my body on a blood sugar wild ride. You may notice that I drift a bit from the standard Migraine Diet and that's because I've done my own experimenting and figured out what works well for me. I'll let you know when I drift and then you decide what works best for you.
So, let’s just talk food, shall we? I hope you’re hungry.
Please know that the Migraine Diet is not specifically vegan, I just incorporated the diet into my already plant-based framework.
I do not follow this perfectly now, but for the a period of six months, I absolutely did. I then reintroduced some foods, but keeping within my vegan foundation. I do eat chocolate, some processed foods and fermented foods here and there. But that's because I know my body and what works for me and what doesn't. I have had coffee, but I know my body is happier without it. I once had an attack post downing of a cold brew coffee...ugh. Diet alone did not cure my vestibular migraines (but hey, maybe for some and how fantastic is that!), but I do believe that a nutritionally dense plant-based diet supports my body now, and into the future.
I know for me it improved areas of my health that were unexpected: my body found its natural happy weight, my skin got better, my hair grew faster, my mood felt more stable, happier digestion, better sleep... the list goes on. It goes beyond the physical benefits- the emotional component is there too and for me it took a bit longer to uncover, but I felt at peace with myself. And I'm reminded of that every time I eat, which is all day long!
What's a histamine? A compound which is released by cells in response to injury and in allergic and inflammatory reactions, causing contraction of smooth muscle and dilation of capillaries. Basically, this can be problematic for some that deal with migraines.
I mentioned the whole 'histamine' thing in my food chart because, for some people, excess histamine can lead to an increase in migraines. This will require really listening to your body. I did away with nuts, tofu, tempeh and kombucha for a while, but then I brought back cashew butter and I didn't notice a difference. Same goes for tempeh and tofu. So, I happily eat cashew butter (and peanut butter here and there in case you're wondering), and tofu and tempeh, occasionally. I rarely drink kombucha anymore, but I love it, so sometimes I do. I listen to my body and if I get hit with symptoms soon thereafter or even within a few days, then I note that there might be a correlation for me.
If you've explored the Bliss Out space then you might have noticed that I'm a huge fan of holistic wellness, for many, many reasons and a big one being I use essential oils to support my wellness each and every day. I bring this up because there are oils that have antihistamine properties (heyyy, Lavender + Peppermint). I love Lavender and Peppermint essential oils for both topical and internal use. {Note, I only use Certified Pure Therapeutic Grade oils} Because I use essential oils to support my wellbeing, I feel empowered to assist my body when it needs support in certain areas. This is a much bigger conversation, but it does come into play as a part of my holistic support system, along with supplements to fill the gaps.
I mentioned the whole 'histamine' thing in my food chart because, for some people, excess histamine can lead to an increase in migraines. This will require really listening to your body. I did away with nuts, tofu, tempeh and kombucha for a while, but then I brought back cashew butter and I didn't notice a difference. Same goes for tempeh and tofu. So, I happily eat cashew butter (and peanut butter here and there in case you're wondering), and tofu and tempeh, occasionally. I rarely drink kombucha anymore, but I love it, so sometimes I do. I listen to my body and if I get hit with symptoms soon thereafter or even within a few days, then I note that there might be a correlation for me.
If you've explored the Bliss Out space then you might have noticed that I'm a huge fan of holistic wellness, for many, many reasons and a big one being I use essential oils to support my wellness each and every day. I bring this up because there are oils that have antihistamine properties (heyyy, Lavender + Peppermint). I love Lavender and Peppermint essential oils for both topical and internal use. {Note, I only use Certified Pure Therapeutic Grade oils} Because I use essential oils to support my wellbeing, I feel empowered to assist my body when it needs support in certain areas. This is a much bigger conversation, but it does come into play as a part of my holistic support system, along with supplements to fill the gaps.
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