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4 Common Causes of Migraines + Helpful Tips To Relieve The Pain.

Updated: May 7



I've been getting headaches and migraines a lot recently and I wanted to find out more about what possible factors could be bringing them on. I learned that there are usually 4 common causes of migraines:

1. Food Sensitivities
2. Hormonal Imbalances
3. Magnesium Deficiency
4. Bowl & Gut Imbalances


Migraines are a big problem. In fact, they are one of the most common reasons people end up in the emergency room. And here's the truth about this painful issue...the root cause of your migraine may not be in your head at all; in fact, it may be caused by many other factors.





Food Sensitivities


A common trigger of migraines are food sensitivities, the top one being gluten - the protein found in wheat, barley, rye, oats & spelt. This special kind of food allergy creates a lot of inflammation.

For those that are sensitive to gluten, Dr. Mark Hyman recommends an elimination diet. I've been thinking of doing an elimination diet and also doing a Food Sensitivity Test by Everlywell. If you do opt to do an elimination diet, Dr. Hyman suggests getting rid of gluten, dairy, eggs & yeast for 3 weeks and then introduce each one individually for 3 days, then stop and take note of any symptoms.




Hormonal Imbalances


Many women get premenstrual migraines, which are often caused by imbalances in estrogen and progesterone - too much estrogen, not enough progesterone. (....Ah the joys of being a woman!) This can be caused by stress; by consuming too much alcohol, sugar, flour and starches; and by not getting enough exercise or sleep.



Magnesium Deficiency


Magnesium is the relaxation mineral. If you're deficient in it, you can often get headaches and migraines. Dr. Mark Hyman suggests taking *magnesium glycinate, citrate, oxide or aspartate in doses that relieve symptoms.

*If you have kidney disease of any kind, do this ONLY with a doctors supervision.




Bowl & Gut Imbalances


Identifying and treating bacterial imbalances or yeast in the gut can also be helpful. Getting the gut healthy with enzymes, probiotics and omega-3 fats is important. I take Ora Organic probiotics which you can check out here.






Natural Remedies That Can Help


Work with your physician to help get to the root cause if you are getting a lot of headaches and migraines. In the meantime, here are a few natural remedies that I do to help ease the pain....

EAT PLANT BASED - Or if that's too extreme for you, at least stick to eating quality grass fed meat a few times a week.

If you are looking to try eating more plant based, you may want to check out Sakara organic meal delivery which is a revolutionary program that cleanses and detoxes your body the way nature intended. No powders, no juices, no starving yourself. Just fresh, delicious, thoughtfully-prepared fresh (not frozen) meals that are nutritionally designed to give your body what it needs so that it can let go of whatever it doesn't (toxins, excess weight, etc. yuck!). Learn more about Sakara + try it out here.

CUT OUT REFINED SUGAR - If you need a sweetner, stick to honey or my favorite, Date Lady products here.

Forget drinking sugar filled cavity inducing sodas & try all the delicious sodas from OLIPOP! Their flavors are incredible: Strawberry Vanilla, Vintage Cola, Classic Root Beer, Ginger Lemon, Orange Cream, Classic Grape, Tropical Punch & Blackberry Vanilla.

OLIPOP is the healthy alternative to soda you've been searching for.... All the flavors are wonderful and sweet, despite only sporting 35 – 45 calories per can. It's also Vegan + Gluten-Free.

Instead of unhealthy additives & hard-to-pronounce chemicals, each OLIPOP can is packed with 9 grams of fiber, and between 2-5 grams of sugar. They have created delicious sparkling tonics made with prebiotics, botanicals & plant fiber for a happy, healthy gut. It's the first clinically backed digestive health beverage that meets consumers' real-world taste preferences.

Life is too short not to enjoy it, and too long to spoil it. We can have our sweet cravings without sacrificing our health. Soda is a shortcut with no long term benefits. OLIPOP is an off ramp to a healthy & delicious experience. Give OLIPOP a try & use my 15% OFF coupon code: DEROSA15 on their website here.

CUT OUT GLUTEN - Bread Srsly makes THE BEST gluten free sourdough bread & rolls. Check them out here.

MEDITATE - Check out the blog posts I wrote about relaxation & meditation below:







MOVE YOUR BODY MORE - Check out my fitness blog posts below that include FREE workout videos you can follow along and do at home!




Essential Oils + Diffuser



I love my Saje Natural Wellness essential oils which you can get here. I also love my POOSHxSaje collaboration diffuser which is chic, minimal & super easy to clean.

Rub peppermint or lavender essential oil on your forehead and temples. I have found this to be just as effective as taking 1,000 mg of Tylenol for tension related heachaches.

Give yourself or have someone give your head a nice massage. Relax and close your eyes and take deep breaths.


Facial Tools






And lastly one of my all time helpful migraine, headache, stress, self care tips is to get yourself some facial tools. Facial tools are a GAME CHANGER. I absolutely LOVE to use my ice roller, gua sha tool and jade roller which you can get from Skin Gym here.

Gua Sha is a facial massaging tool which is a modern take on an ancient beauty ritual, a gua sha sculpt tool is also the perfect addition to any beauty routine. A good pro tip is to apply serum or oil to give your skin a little lubrication for massage. You can use the gua sha tool to relieve stress along your jawline, chin, forehead, cheeks, under eye, brows and neck.

I also love my Skin Gym "IceCoolie" Ice Roller and Jade Roller which are lightweight and travel-friendly. I keep both of them in my freezer. Cold therapy is nothing new; Hollywood stars have been dunking their faces in sinks full of ice water since the days of black and white film. It’s a convenient and almost instant way to reap the benefits of cold therapy without the hassle. You can roll this over your face, neck, and décolletage. It feels so good when you have a migraine, headache, tension or soreness and the bonus just happens to be that it's great for your skin too!



Do you have any more tips to share?


Leave me a message below!

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