Migraine or headache? Know the difference and related deficiencies

I don’t often get debilitating headaches, but when I do, it starts off as a dull and nagging pain that doesn’t quite warrant the use of painkillers, until a combination of stress and erratic hormones conspire over a matter of hours to make me feel as though my head is about explode. My first course of treatment is to drink soothing tea, pop an omega-3 pill and magnesium, followed by a brief nap. And if all that fails, then I stumble over to my limited medication stash and take a single, very specific paracetamol-containing painkiller because taking a simple asprin will cause me to chuck up within the hour.

I have noticed a pattern, though. My episodes usually occur around menstruation time; either just before or on day 3 or 4 of my period, which means my headache is more of a hormone-induced migraine when estrogen plummets too rapidly. But, based on your symptoms, intensity, and pain points, how do you tell the difference between a headache and a migraine?

The difference between a headache and migraine

Headaches are typically mild to moderate, and is felt as a dull, constant ache or pressure that often affects both sides of the head or specific areas like the forehead or neck. They are usually caused by dehydration, stress, poor posture, or eye strain and are easily managed with rest or over-the-counter medication.

In contrast, migraines are more severe and complex, often presenting as a throbbing or pulsating pain on one side of the head, accompanied by additional symptoms like nausea, vomiting, sensitivity to light and sound, and sometimes visual disturbances (aura). Migraines can last between 4 and 72 hours and are triggered by specific factors such as hormonal changes, certain foods, sleep disturbances, or genetics. While headaches generally don’t disrupt daily activities, migraines can be debilitating, requiring rest in a dark, quiet environment to alleviate symptoms.

10 nutritional deficiencies linked to headaches and migraines

Several nutritional deficiencies are linked to headaches and migraines. Addressing these deficiencies through diet or supplementation can help reduce their frequency and severity:

1. Magnesium deficiency

Magnesium is crucial for nerve function and muscle relaxation. A deficiency can trigger migraines and tension headaches.

Sources: Spinach, almonds, avocado, dark chocolate, and seeds (pumpkin or sunflower).

2. Vitamin D deficiency

Low levels of vitamin D are associated with increased headaches, particularly migraines. It may affect pain modulation and inflammation.

Sources: Sunlight exposure, fatty fish (salmon, mackerel), egg yolks, and fortified foods.

3. Vitamin B2 (Riboflavin) deficiency

Riboflavin supports energy production in cells, and a deficiency can contribute to migraines.

Sources: Dairy products, eggs, leafy greens, nuts, and whole grains.

4. Coenzyme Q10 (CoQ10) deficiency

CoQ10 plays a role in mitochondrial energy production, and low levels are linked to migraines.

Sources: Fatty fish, organ meats, nuts, and supplementation.

5. Omega-3 fatty acid deficiency

Omega-3s have anti-inflammatory properties, and insufficient intake may exacerbate headaches caused by inflammation.

Sources: Salmon, walnuts, flaxseeds, chia seeds, and fish oil supplements.

6. Iron deficiency

Low iron levels can lead to anaemia, reducing oxygen supply to the brain and potentially causing headaches.

Sources: Red meat, lentils, spinach, and fortified cereals.

7. Sodium imbalance

Both too much and too little sodium can cause headaches. Low sodium can disrupt fluid balance, while high sodium can lead to dehydration or blood pressure fluctuations.

Sources: Balance sodium intake with whole, minimally processed foods.

8. Vitamin B12 deficiency

B12 is essential for healthy nerve function, and a deficiency can lead to neurological symptoms, including headaches.

Sources: Meat, fish, dairy, eggs, and fortified plant-based milk.

9. Folate (Vitamin B9) deficiency

Low folate levels may exacerbate migraines, especially in individuals with genetic predispositions (e.g., MTHFR mutation).

Sources: Leafy greens, citrus fruits, legumes, and fortified grains.

10. Hydration and electrolytes

While not a nutrient deficiency, dehydration and low levels of potassium or magnesium can contribute to headaches.

Sources: Stay hydrated and consume water-rich foods like cucumbers, watermelon, and coconut water.

More tips to avoid headaches and migraines

1. Stay Hydrated

Drink 6-8 cups of good quality water daily and avoid alcohol.

2. Limit Caffeine

Too much caffeine and caffeine withdrawal can lead to headaches. Limit caffeine intake to one cup a day or try to cut back gradually if you’re a heavy coffee drinker.

4. Use essential oils (Like Peppermint or Lavender)

Tension headaches can sometimes be relieved by soothing scents. Dab a few drops of peppermint or lavender oil on your temples, or add to a diffuser.

5. Practice relaxation techniques

Try deep breathing, meditation, or progressive muscle relaxation to reduce stress.

6. Adjust Your Posture

Poor posture, especially during long periods of sitting, can trigger tension headaches. Take breaks to stretch and adjust your seating or workspace.

7. Apply a cold or warm compress

Use a cold compress on your forehead for migraines or warm compress on your neck for tension headaches.

8. Get enough sleep

Lack of sleep is a major headache trigger. Aim for 7-8 hours of quality sleep each night and establish a consistent sleep schedule. Try supplementing with melatonin if you’re struggling to get shut-eye.

9. Limit sugar intake and Stabilise blood sugar

Blood sugar fluctuations can lead to headaches. Avoid sugary snacks and instead choose complex carbs and proteins to keep blood sugar stable. A low GI sugar replacement like xylitol is beneficial and you can use berberine to help manage blood sugar.

10. Reduce trigger foods

Certain foods like aged cheese, processed meats, and additives (e.g., MSG) can trigger headaches. Keep a food journal to identify and avoid personal triggers.

There you have it; you’re now armed with all the information you need to deduce what type of head pain you’re susceptible to and implement simple nutritional supplements, lifestyle adjustments and dietary tweaks to help reduce headache and migraine frequency and intensity, and even avoid them altogether if you give your body all the nutrients it needs, manage stress, stay hydrated, and get enough sleep.

Until next time, stay ahead of your headaches!

Umayya xxx