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It was a migraine that led me to a neurologist and ultimately to my diagnosis of Multiple Sclerosis. I was getting excruciating headaches during workouts and something felt off.

After an MRI, I received a call at 8:30 on New Year’s Eve 2015: “You have lesions on your brain that look like MS.”

As it turns out, I’m far from alone. Studies show that up to 30 to 40 percent of people with MS also experience migraines.

This makes sense. Both MS and migraine are neurological and share inflammatory pathways. But knowing that doesn’t make it any easier to live with both.

Today, in honor of Migraine Awareness Month, I’m sharing what I’ve learned from a lifetime of debilitating migraines. This includes what you need to know about conventional medicine, and more importantly, what you can do with diet and lifestyle to regain control.

Why Migraines and MS Often Go Hand in Hand

Although I used to view MS and migraine as two separate challenges, I’ve come to understand how closely connected they can be. While both are unpredictable, chronic, and life-altering on their own, having them together can feel overwhelming.

But here’s the silver lining: many of the same diet and lifestyle changes that support MS also help manage migraines.

That’s empowering.

Because you don’t need two different protocols. You just need the right strategy.

My Personal Migraine Story

My migraines started in elementary school. I spent a lot of time in the nurse’s office, vomiting, and eventually being rushed to the ER due to dehydration.

I started seeing a neurologist early on who confirmed what we already knew: I had migraines.

The medications didn’t help.

By the time I was in my twenties, I was missing major life events like college parties, workdays, and even vacations.

But a turning point came when my neurologist handed me a list of potential food triggers and had no guidance beyond that.

So, I began my own elimination diet and discovered undeniable links between my migraines and foods like chocolate, artificial sweeteners, gluten, and even lentils.

Removing those foods changed everything.

Common Migraine Triggers You Should Know

1. Stress
Stress is a major trigger, but it’s not always immediate. Many people, including myself, experience what’s called a “letdown headache” after a stressful period ends.

Tip: Find the stress-reducing strategies that work best for you. Exercise, time in nature, and craniosacral therapy are my go-to practices.

2. Sleep Patterns
It’s not just about how much sleep you get but also your sleep schedule. Irregular sleep can trigger migraines.

Tip: Go to bed and wake up at the same time daily, even on weekends. This helped me significantly when I was stuck in a bad migraine cycle.

3. Food
Food triggers vary widely. Common culprits include chocolate, aged cheeses, processed meats, alcohol, and artificial sweeteners.

Tip: Consider working with a nutrition coach to guide you through a structured elimination and reintroduction process. The goal is not to be on the most restrictive diet, but the least restrictive one that works.

Managing Migraines When They Hit

So, what do you do when a migraine strikes?

• Take your rescue medication at the very first sign. Don’t wait.
• Cancel or reschedule as many commitments as possible.
• Get into a dark, quiet space.
• Stay hydrated and use cold packs or essential oils if they help.

How to Talk to Others About Migraine and MS

When people don’t understand migraines or MS, it can be difficult to explain. The best approach is to keep it simple.

You don’t owe anyone a detailed breakdown.

Say something like, “I’m dealing with a neurological condition that causes severe migraines. I need to rest today.”

That’s it.

Final Thoughts

Living with both MS and migraine can feel like a double burden. But it’s possible to navigate both with the right tools and support. Managing your stress, dialing in your sleep, and getting smart about food triggers can reduce the frequency and severity of both conditions.

And remember: progress, not perfection. Every day you prioritize your health, you’re taking back control.

Want More Encouragement Like This? Tune into this week’s special episode of My MS Podcast: 🎧 MS + Migraine and Listen now to My MS Podcast