Migraine and Weight Gain: are They Linked?

Migraine won’t directly lead to weight gain, but there’s definitely a connection. If we feel terrible after a migraine, for example, we tend to reach for quick comforts, like junk food.

Ciara O’Rourke was struggling with her weight and exercising due to frequent migraine attacks and a hectic lifestyle. But when she started to become too body-conscious for the camera, she knew she had to make some changes. Today, Ciara shares her three top tips for kick-starting a healthier, migraine-friendly lifestyle.

This is a difficult article for me to write. Because I find it hard to admit the problem to myself, it’s even more challenging to share it here, publically. But this is a space for sharing and learning, and I want to be open.

Today, I’m going to talk about weight gain and migraine. If I’m being honest, my weight has always been a concern for me. From a young age, I have had to watch what I eat and get regular exercise. And, as the years have gone by and my migraines have worsened, these daily habits haven’t been easy to maintain.

How migraine symptoms can make weight gain worse

When I get a migraine attack, my symptoms include a pounding headache, sensitivity to light and sound, fatigue, and vomiting. The vomiting can be severe to the point where I can’t keep anything down, and it can last for the whole day. After an attack, I'm ravenous. For me, this point in the cycle is where migraine and weight gain start to link. 

Unfortunately, it’s easy to reach for the wrong foods. An attack can leave me feeling very low, and food is the quickest and simplest source of comfort.

Exercise may be difficult with migraine and a busy schedule

I’ve also neglected my exercise routine. I used to love walking, swimming and going to the gym. As the years have gone by and I’ve become busier with work and the children, I’ve let my exercising regime slip. I’m a nurse with lengthy hospital shifts, so you can see why I’m especially exhausted with chronic migraine added to the mix. I’m more likely to be found in bed at 9 PM than out enjoying a walk.

This is a shame, as exercise would benefit my weight, mental health, and migraine symptoms. When I was on maternity leave, I found it so much easier to get exercise as I could pop the kids into the buggy and take off. Nowadays, I find it hard with work and older children to carve out any time for me and my health.

Migraine and weight gain can feel like a vicious circle

Sometimes, I feel like it’s all a vicious circle. When I exercise and eat well, it helps to manage my migraine attacks. But migraine doesn’t give you much energy to exercise and focus on healthy eating!

In my case, migraine and weight gain have accompanied and triggered one another for years. I have let my weight creep up over time, which has affected my self-confidence and body image. I avoid the camera like the plague and any social circumstances where my weight may make me self-conscious. 

So I am left with two options:

1) Continue as I’ve been doing for the last few years

Or

2) Try and make small changes in my lifestyle to affect change.

These changes aren’t only for weight control; they’ll help my overall health and well-being. I think the latter two make better reasons, anyway!

3 Steps towards a healthier, migraine-friendly lifestyle

I decided to go with option two. Here are my three steps to a healthier lifestyle and a healthier me.

1. Try the “100 days of walking” challenge

My friend told me about this, and it’s a great idea. You plan and organise to take 100 walks over 100 days (she started on January 1^st, so I have a way to catch up!). It doesn’t have to be the longest walk; it’s just important to get out in the fresh air to move. After 100 days of walking, you’ll be firmly in the habit.

2. Explore a variety of fresh, healthy snacks

Step Two is trying out new and healthy snacks. Skipping meals is a migraine trigger for me, so I always try to have snacks on hand if I don’t have time for a full lunch or dinner. These snacks can be unhealthy sometimes, so preparation is a must. I’ve made a list of healthy snacks I can carry around – preferably with a long shelf life. Things like fruit and crackers are helpful, but a bit of variety will stop me from getting bored.

3. Batch cook some tasty, nutritious meals for the week

Step Three is preparing meals ahead when I can. Having home-cooked food on hand will help me avoid the temptation to make poor food choices. I used to be great at making a weekly food schedule, shopping for the ingredients and sticking to my chosen recipes.

Nowadays, I try to stick to a plan for family lunches and dinners, but I have days where I’m underprepared. This can especially happen when I’m exhausted or in the midst of a migraine hangover, so I need to think more about easy yet healthy alternatives.

One idea I have is batch cooking. This is when you cook meals in larger quantities, e.g. curry, stew or chilli, and then freeze portions to heat up when you want them later.

Again, I used to be great on a Sunday afternoon, preparing for the week ahead and portioning out all my lunches and dinners. Batch cooking is a relatively easy change that'll ensure I get proper nutrition on migraine days. Hopefully, I’ll be less tempted to reach for junk!

The (healthy) takeaway

I know things won't change overnight, and sometimes, things are easier said than done. Still, these changes will positively affect all aspects of my life - if I implement them properly.

I have been self-conscious for a long time and have placed a lot of blame on living with migraine. However, I've realised that while managing a chronic condition can make things more of a struggle, it doesn't necessarily make them impossible.

It's tempting to wait for a "convenient time" when making changes, as we're always so busy. But, trust me, there will never be a "convenient time." Thoughts like that are excuses to stop you from improving.

I’ll start by changing one aspect of my life, then gradually increase the adaptions as the weeks go on. I’m also grateful that I have places like this platform to share how I feel. Chronic migraine affects so much of my life, but I hope to change that.

I can’t wait to update you on my progress!

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