I have shared with you before that when I first began my holistic approach to migraines, one of the biggest differences I saw was from the change in my dietary habits. It totally revolutionized my “migraine life.” Because of the dramatic results I obtained, it is my hope that you will try a few things that could help you – with a few dietary changes – to find some additional relief.

I am sure you have read many good articles on cutting back on processed foods and eating “clean,” healthy foods. Not only is this is a great way to lose a few pounds and get healthy, but as I have found in my own life, cutting back on processed foods can have a dramatic effect you your migraines.

Processed foods often have many hidden or “bad” ingredients that will increase your chances for a migraine, even without you realizing it. The sodium alone in much of the packaged foods makes you retain water, causes weight gain, but more importantly for you, can trigger migraines.

Our bodies simply do not need the strange additives that are found in packaged foods. Of course, “eating clean” (no processed foods) is easier said than done. However, I challenge you to take one week and try eating clean and see what effect is has on your migraines.

Here are some simple ways you can make it through the day with some easy changes to what you eat. Are you ready to give it a try?

1. Instead of eating packaged granola bars, switch them for DIY trail mix. Yes, I know it’s so convenient to pick up a granola bar, but have you checked out the labels? Instead of trying to find a ready-made that is not overly processed, why not try making your own? Try something simple – fresh, raw almonds, air-popped corn, raisins and dried cranberries. I’m sure you’ll agree this is simple to do. You can try several different ingredients, including coconut or cashew nuts. This simple change will help you move forward to that healthier you!

2. Instead of eating a turkey sandwich, try a grilled chicken sandwich. Lean white meat is a great lunch option, but if you put deli sliced turkey on your sandwich, you have basically put a bunch of sodium between two pieces of bread – and let’s face it, the bread alone contains a lot of sodium. A better choice is to grill your own chicken, and either slice it or cut it into small pieces and it put between some nice, fresh wheat bread – and don’t forget to add some nice dark green lettuce to your sandwich!!

3. Instead of cooking pre-packaged rice with dinner, why not switch it out for some tasty plain rice pilaf or couscous? The pre-packaged variety may sound healthy from all the advertising we hear, but again, check the labeling. Often packages are labeled “whole grain,” but those seasoning packets inside are packed with sodium, sugars, and all kinds of other ingredients that are hard to pronounce! Instead, buy regular bags of grains and add your own topping, like slivered almonds, raisins, and definitely try fresh herbs and spices.

3. Instead of eating the sugary cereals for breakfast in the morning, why not switch to something more healthy and filling? For example, a simple vegetable and fruit smoothie with some added protein will keep you feeling full for hours, and will give you a great energy boost for first thing. Or, you could eat a two-egg omelet and put some fruit on the side.

4. When you want that snack in the afternoon, reach for something that is healthy and filling, like some plain almonds, vegetables, or even an apple or banana (unless bananas are a migraine trigger for you). You can even put some peanut butter on a stick of celery or spread some on your apple or banana. The protein will give you an energy boost as well. (Use natural peanut butter or even substitute almond butter so that you are not eating processed peanut butter with unwanted additives.)

I would love to hear from you to see if you take me up on the challenge and take one week to “eat clean” and see how you feel and if it helps with your migraines. Some of the additional benefits when you maintain this type of eating is that you will feel more energized and clear-headed, not to mention the fact that you will begin to see a decrease in your weight. However, the most important thing is how this affects your migraines.