SEEDS for Migraine Management: A Holistic Approach to Reducing Symptoms
Adriane Dellorco
February 28, 2025
SEEDS for Migraine Management: A Holistic Approach to Reducing Symptoms
Migraine is more than just a headache; it’s a complex neurological condition that can be debilitating. Many people with migraine are aware of strategies that may help, but the challenge lies in consistently implementing them. The SEEDS for migraine management—Sleep, Exercise, Eating, Diary, and Stress—provide a structured yet flexible approach to reducing migraine intensity and frequency. This evidence-based framework, co-developed by Dr. Amaal Starling and Dr. Jennifer Robblee, empowers individuals to take charge of their migraine management through sustainable lifestyle changes.
S – Sleep: The Foundation of Well-being
Quality sleep is crucial for overall health and particularly vital for those with migraine. Insomnia is one of the most common comorbid conditions of migraine, making sleep optimization a priority.
Strategies for Better Sleep:
Maintain a consistent sleep schedule (same bedtime and wake-up time daily).
Reduce screen exposure before bed.
Practice Yoga Nidra, a guided meditation that promotes deep relaxation and better sleep quality.
Avoid long naps that may disrupt nighttime sleep.
Yoga Nidra helps many people rest and recharge without interfering with their sleep schedule. It can be an effective midday relaxation technique, preventing excessive fatigue while maintaining a stable sleep cycle.
E – Exercise: A Delicate Balance
Exercise can be a double-edged sword for those with migraine—while movement can be beneficial, overexertion may trigger symptoms.
Approaches to Incorporating Exercise:
Start small: Gentle movements like walking or light yoga can be an excellent starting point.
Consistency matters: Build up slowly with aerobic exercise. Walking for 10 minutes on most days is a great place to start, and then increase if your migraine is not triggered.
Yoga as a gateway: Unlike high-intensity workouts, yoga is adaptable and can be practiced in various forms, from gentle stretches to more dynamic flows.
Finding a sustainable way to move is key. Many people with migraine start with yoga and gradually increase their activity levels in a way that feels manageable.
E – Eating: Nourishing the Brain
The relationship between diet and migraine is highly individualized, and while no universal migraine diet exists, some general principles can help stabilize symptoms.
Nutritional Guidelines:
Eat small, frequent meals (every 3-4 hours) to maintain stable blood sugar levels.
Prioritize whole, unprocessed foods and a higher protein intake.
Stay hydrated—aim for 1.5 liters of water daily.
Moderate caffeine intake and be mindful of its dehydrating effects.
The goal is to create consistency in eating patterns, reducing fluctuations that can trigger migraine attacks.
D – Diary: Tracking for Insight
Keeping a migraine diary can be a powerful tool for identifying patterns and tracking progress.
Effective Diary Practices:
Record symptoms, medication use, sleep, exercise, and eating habits.
Note stress levels and hormonal fluctuations.
Keep entries simple—spending just 30 seconds a day can be enough.
Some individuals may find excessive tracking overwhelming. If that’s the case, focus on recording positive self-care actions rather than just symptoms. Get a free copy of my easy-to-use Migraine Self-Care Diary here to track your migraine symptoms and healthy self-care habits.
S – Stress: Managing the Invisible Trigger
Stress is one of the most commonly reported migraine triggers. Chronic stress can keep the nervous system in a heightened state, making the brain more susceptible to migraine attacks.
Stress-Reduction Strategies:
Incorporate daily relaxation practices like deep breathing, meditation, or yoga.
Engage in enjoyable activities like crafting, listening to music, or spending time in nature.
Build a consistent self-care routine to prevent the “boom and bust” cycle, where overexertion leads to burnout and increased symptoms.
Managing stress proactively rather than reactively can make a significant difference in migraine frequency and severity.
Building Sustainable Migraine Management Habits
The SEEDS approach is not about perfection but about consistency. Implementing these strategies in a way that feels sustainable for your lifestyle can make a lasting impact.
For those who need additional support, working with a community or coach can provide the accountability and motivation necessary to make these changes stick. The Beyond Migraine coaching program, for example, helps individuals integrate these lifestyle strategies over time, leading to long-term improvements in migraine symptoms and overall well-being.
If you’re ready to take control of your migraine management, consider starting with a complimentary Migraine Lifestyle Audit—a simple evaluation to determine which areas of the SEEDS framework need the most attention. With the right strategies, tools, and support, managing migraine is possible.
By incorporating the SEEDS for migraine management, you’re not just reacting to migraine attacks—you’re proactively creating a lifestyle that supports long-term health and wellness.
