It’s been 17 months since I first experienced symptoms of Vestibular Migraine, and while it’s been a crazy journey up to this point, I’ve come a long way since I first shared my story.
This month I joined The Vestibular Disorder Association (VeDA) as an Ambassador and I’ve had an extraordinary response from other sufferers asking how I manage my migraines to live a normal life.
That said, I want to share with you the 8 Way I Manage My Vestibular Migraines.
1. Vitamins and Medication
This is the number one thing that has made a significant difference. I had such a rough experience with medication out of the gate because everything had some crazy side effect for me. After seeing Dr. Beh in Dallas, TX, everything changed.
He put me on several vitamins and we went through a few cycles of different medication. Now, obviously everyone is different (and you should make sure you clear things through your doctor), but because so many have asked, I have provided my vitamin regiment below.
Magnesium 500mg
According to research, studies have shown that 75 percent of Americans don’t get enough magnesium, and people with migraines often have lower levels. Note: I tend to take this at night because it makes me sleepy, it also helps me get a restful night sleep.
Riboflavin (B2) 400mg
It’s been said that B2 supplements can play a big role for migraine sufferers. Riboflavin is necessary for growth and for the production of red blood cells and also plays an important role in how our bodies get energy from carbohydrates, fats, and proteins.
CoQ10 300mg
Studies have shown some evidence that CoQ10 supplements help prevent and treat migraines.
D3 5000(Units)
A study presented at the American Headache Society annual meeting in 2008 found that some 42 percent of people with chronic migraines have Vitamin D deficiency.
(But seriously, please remember, I’m not a doctor.)
2. Working Out
I’ve talked about exercising with migraines before, and if you’ve been to several doctors like me, they all say you should workout. Sounds easy before you came down with dizziness, right? It took me awhile to be able to hit the gym at full capacity, and still to this day I can get so dizzy that I need to call it quits.
However, exercising is a good way to not only relieve stress and get a good night sleep, but the endorphins that are released are natural painkillers- all of which can be triggers for migraines, if not treated.
Yoga has also been a game changer for me. The breathing exercises are great for reducing stress, and different positions have helped bring blood flow into my head on my bad migraine days.
Our doctors want us to challenge our brain and re-train our vestibular system, which is why different exercises can be so helpful. I have yet to try a dance class, but my doctor encourages it.
3. Massage Therapy
If it’s been a bad week of constant dizziness and migraines, getting a massage is a must. I’ve noticed that when I’m in a state of spinning for several days, my neck is what takes the beating. Whether it’s how I’m sitting to compensate for my dizziness or just the pure fact that migraines suck and beat up your whole body, a massage can make a substantial difference.
Also, as I touched on this before, it’s a stress reliever. After a massage, I can go from feeling 50% like myself to an instant 80% on those bad days.
4. Mindfulness Meditation
This goes hand-in-hand with massage therapy. For me, stress is my number one trigger that spins me out of control, literally. (See what I did there?) On the days where I’ve bitten off more than I can chew, and the stress is too much to handle I take a few minutes to meditate. I know for some that sounds a little too “free spirit”, but it can completely turn my day around.
On those bad days, I will light a few lavender candles, put on my beats and do breathing exercises from one of my meditation apps. (I use Calm or Relax Lite, both are awesome.)
Don’t just take it from me, according to studies, people who practiced meditation had less severe headaches and about 1.4 fewer migraines a month and their headaches were shorter-about 3 hours less per headache.
5. No Caffeine
My friends think I am crazy for this one, especially because of the fact that my career is in marketing and writing. People in my field can’t survive if they don’t have their healthy dose of coffee, but I’ve gone 15 months now without caffeine. (However, I do still go into autopilot and have a cup of decaf in the morning.)
Some argue that caffeine can help with attacks, hence why Excedrin has caffeine it, but for me, it makes it worse. I am already on the hyper side, and caffeine causes me to be a bit more jittery which can cause anxiety and then migraines.
To each their own on this one, but cutting it out has helped me improve.
6. Limit Trigger Foods
When I was first diagnosed with Vestibular Migraines, I went full fledge on the “Heal Your Headache” diet. I believe that a lot of those foods that it minimizes can truly make your headaches worse, which is why I still try and follow a lot of the rules.
I limit my aged cheese and meat intake, along with avoiding processed foods when I can. No, I’m not perfect and have several days where I cheat on the diet, but I really try and be mindful of what foods have MSG and Caffeine.
I also no longer drink dark liquors, champagne or red wine. I will only drink vodka drinks or white wine (organic if available) if I want alcohol. I mean, I’m still basic, so I have done a lot of research on wines that have fewer sulfites, which will save me the repercussions the next day – Bonterra s one of them.
7. Gamer/Migraine Glasses
I have also mentioned these before, but these babies were the first thing I did that made me function like a human again. The glasses block blue light from your computer and phone and can considerably reduce the amount of light sensitivity I have in the grocery store.
Seriously, I won’t go to the mall or any store without them. You can buy different ones online, but I chose these because the lens on the glasses is slightly yellow and not that noticeable, unlike the red filtered glasses.
8. Adapt To Your New Normal – Do What You Love
Lastly, I don’t let my migraines control me. Unless it’s a HORRIBLE dizzy day, I force myself to get out there and live my life. This was the hardest thing for me to do at first because I thought my life was over and long gone were the days of being a 20-something-year-old that could go to the bar or hit the mall with my friends.
Yes, I may choose a place that is a little quieter and avoid the nightclub of flashing lights, (which I would do anyway at this point) however, I am not going to let this diagnosis run my life. I continue to make plans to hang out with my friends, go on trips, hit the hiking trail, go to movies and concerts, drive my car and challenge myself.
My biggest piece of advice I can give to anyone is that while Vestibular disorders can be such a scary disease, don’t let it defeat you. Try and adapt to your new normal and get out there and live your life!
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As I said above, these are the 8 ways I’ve learned to manage my migraines, let me know in the comments below what works for you!
Salpi
July 5, 2018Hi Kayla. Happy to read your post. I’m 19 months in this journey and finally have started crawling out of the misery that is vestibular migraine’s vertigo merrigoround.
I have a question: did excercise initially give you vertigo either instant or delayed? I’m finding that it does. For me. We found overexurtion is a big trigger for me. (Even a tiny extra strain would result in delayed spins) was that how it was for you when you started training/gym? Thanks.
Kayla McCain
July 5, 2018Hi, there! It honestly depends. Somedays I will get dizzy right when I start working out and have to stop. However other days I can get through a 40-minute workout, but once I’m done it can take me up to an hour to feel less dizzy. Regardless, I really try to fight through it because I know how it can be a preventive measure. 🙂 I hope you find something that works for you because I know how frustrating it can be! -Kayla
Max
July 18, 2019Hi Kayla. I noticed you didn’t put what medications you were on. If you don’t mind, do you take any?
Also, is dizziness your worst symptom? Do you ever experience rocking like a boat feeling?
Tarsha
July 5, 2018Great tips. I’m in Dallas too. Let’s connect on Facebook. That’s how I found this article.
Thank you.
Tara Kay York
July 31, 2018Omg! I just got diagnosed with vestibular migraines by Dr. Beh as well. He is amazing.
Starting vitamin therapy now. Bought my theraspecs and do VRT. The last few weeks have been the best in a year! Your post gives me more hope.
I have not found my triggers yet….sigh
Thank you for sharing
Tara York
July 31, 2018Question..do you spread out your vitamins or take all at once?
Kayla McCain
August 1, 2018Hi, Tara,
I love it! We all are connected by not only VM, but by Dr. Beh. haha. In regards to my vitamins, I take my B2, CoQ10, and D3 in the morning and magnesium at night. I’ve found magnesium helps me sleep. 🙂
Michele
September 5, 2018So you take all 500mg. Of the magnesium at night? I’ve been spreading through out the day. Just starting the B2 regimen, hopefully it will help. Im on month nine of this rollercoaster. I’m ready to exit this ride anytime 😢
Natasha V Black
December 30, 2019Hey, found your post just lile everyone here. It’s great to find post where you can fit your self in to. I jave been having( vm )for 8 weeks now dirt time in my life, I am just wondering does anything stop the feeling of lightheadedness that is there all the time?
Maggoe
September 8, 2018Hello everyone, I was diagnosed with migraines at least 40 years ago. I was diagnosed with menieres in 2009. A virus attacked my inner ear. I am hearing impaired in my right ear, so I wear a hearing aid. Long story short, I have good days and bad days.I have learned to compensate and adjust. Sometimes naturally, I notice I do certain things differently over time. I have been to many doctors and two ENTs I see now. I have been to vestibular rehab twice. What has helped me is much of the above mention of vitamins. I also take a calcuim blocker, valuim, and gabapentin at night. I have a sleeping disorder and hypothyroidism treated with meds. Naproxen 500mgs and Imitrix 50-100mgs help the onset of my migraine so I can work. I hold a full time job and work as an adjunct instructor two nights a week. I raised three grown children. Life is different but just push through each day. I have my days I cannot function well. I won’t give up. Thank you for sharing your stories. It is nice to see I’m not the only one pushing a shopping cart to deal with big box stores 👍
Pamela
December 23, 2019What type of virus attacked your middle ear? Please respond back because I think I’m dealing with something similar
Mary Cerda
October 18, 2018When you say medication what type have you tried since you try to stick to Mostly vitamins bc that’s what I’m working on but only take a rescue medication as needed
( sumaptriptin in disolving pills) I’m also doing VRT therapy
Thank you and good luck in your journey
Managing Your Vestibular Migraine During The Holidays – True Kaylaisms
December 17, 2018[…] you have a pair of migraine glasses that make certain lighting bearable? Maybe a pair of earplugs that allow you to be in a noisy […]
Amy McNally
January 5, 2019Hi Kayla, I was just diagnosed with VM a month ago, and your posts are so incredibly helpful. The doctor prescribed a supplement called Migravent. It has the vitamins you mentioned in this post, but at much lower doses. Do you (and anyone else out there) suggest taking separate vitamins? I see the doc next week and want to discuss this with him. Thanks again!
Tara York
January 5, 2019I just spoke to my neurologist about this the other day. He does not like Migravent due to the butter bur in it. Something about chance of liver damage. He suggests just taking the vitamins separately..it is a lot of pills , but cheaper and safer.
Amy McNally
January 8, 2019thanks so much! I will def look into this.
Shielding Your Eyes From The Light: My Go-To Migraine Glasses – True Kaylaisms
January 5, 2019[…] the past two years, I was wearing “gamer glasses” my husband bought for me to filter the light, because fluorescent lights or the blue lights shining […]
Chong
January 6, 2019Hi Kayla,
I was diagnose with VM after 4 years seeking for an answer in which everyone had convinced me that I have nake up the dizziness when I was looking pretty well. I was relief to at last know my sickness however my ENT just discharge me with zero medication. Again I am back to square one until I met my integrative doctor which prescribe me magnesium at night which helps. However like you I have good and bad days, just wonder do you have motion sickness on your bad days? After my recent an hour flight, my motion sickness was so bad that even slight movement in the car makes my nausea. Can share how you manage this?
Litza
January 19, 2019Hello! I was diagnosed 5/2018. I cannot swallow pills (long story). Do you have any recommendations on B2 and magnesium that don’t have to be swallowed in a pill or capsule?
Jolene
February 15, 2019Look on Amazon for alternate forms of vitamins. My husband found magnesium in a gummie form that can be chewed.
Molly
April 29, 2019Look for liquid form vitamins on Amazon and if you can’t find them, consider crushing them up and adding to a smoothie or something strong tasting. Or just add to a small amount of water, hold your nose and down it. Followed by something good tasting.
Liina
March 25, 2019I wonder if VM will be cured finally after the vitamins etc as above? in 10 or 20 years? I have got VM for 2 years and suffered much sometimes – affect my part time job. Now I am not sure if I could cope with my job because I feel like I want to give up my career job.
Liina
Angela Bronson
April 4, 2019Hi, I was in a car accident in June 2017. I developed whiplash and post concussion. Just last year, after so many different head symptoms, I was diagnosed with vestibular migraines, which my ENT believes came from the post concussion. I have missed so much work. I constantly have sinus problems, dizziness, pressure in face, jolts in head, temple headaches, anxiety and panic attacks, and the list goes on…..I’m wondering if you have had the face pain and pressure behind the eyes and ears? I am still learning how to cope and manage my symptoms. I also take supplements every morning. I take migrelief and chloroxygen too, wondering if you heard of these. I’m also wondering if there is a beer I can drink since I have found alcohol can bother my brain but on the weekends I like to have a couple beers. I do not drink much, maybe 2-3 beers, on a Friday or Saturday evening, and not every weekend but most. I highly enjoy reading what helps you and I just ordered that book that you recommended above. My life has totally changed and I’m learning slowly how to live differently, but still be me. It has been a scary last 2 years. A rollercoaster ride. I have a 4 year old daughter who has seen me through my ups and downs and it hurts to have her see me down. I’m staying positive as can be and optimistic. Reading your articles helps me tremendously. Thanks for sharing. I cant believe how much I keep saying, “Wow, this is me!!” every time I read your articles. Thanks so much for showing people its not all in their head and these symptoms are real!!!!!!!
Dana
April 22, 2019With those “Gamer Glasses”, can you get them in prescription ? I wear trifocals now since I was diagnosed 3months ago with vestibular migraines, except I have terrible head pain almost 24/7…
Tara York
April 22, 2019Theraspecs can make them with your prescription
Kayla McCain
April 22, 2019Yes, I wear BluTech which have a unique technology that blocks the light at 455 nm and that’s where we experience a lot of fluorescents and blue light that can trigger migraines. You can get them in a prescription if you order them through an eye doctor. That’s on BluTech’s website here: https://blutechlenses.com/dealers/. Hope that helps! 🙂
chris
June 21, 2019Thanks Kayla, It was ‘good’ to hear that even people young and strong get these. I’m sixty and thought it was related to aging. I’ve been through ENT tests and therapy and am now referred to neurology, but they are booked for three months. I’m doing most of the things you describe above, but would like to find a list of really good holistic Drs in my area (Wisconsin) who would take some personal interest in me rather than be a widget in the assembly line of the “disease factory”, as I call the the the health care system today.
Robun
July 12, 2019I can sympathize with every comment here. I haven’t read how long anyone’s migraines have lasted. I am currently at 14 weeks today. The ENT has diagnosed me with VM caused by TMJ caused by my dentures not fitting correctly. And for that to be adjusted it will be another 3 months to do correctly. The ENT did not prescribe me anything. But said when come back in 3 months then he will do a CT.. until them I needed to change my diet. With this change and my low cholesterol diet there is absolutely nothing I can eat. I push through everyday. But the min I get home I am out for the count. Currently looking for fresh herbs to try. This has been a long and rough few months. Good luck to you all.
Jackie Wadlow
October 2, 2019I too suffer terribly from Vestibular migraine, with me it comes on instantly and everything around me spins unbelievably fast, so fast that I can’t see and I fall to the floor, I find it hard to breath and panic, can’t move until the fast spinning stops then I feel sick and drained afterwards with head and eye pain, these attacks go on for weeks and I have blurred vision then I’m ok for a few weeks until it returns again, I find the attacks terrifying and I don’t have a social life or any fun as I am so afraid of having an attack in public again. Does anyone else have attacks like me?
Jackie
Aubrei Tibbets
January 3, 2020Yes I have been dealing with this since June of 2019. I have had every test there is and tried a lot of different meds that make it all worse. I can’t even drive. Basically I’ve been told to learn to adjust to this new “normal”. I am devastated. I’m 41 years old and a busy mom to 4 teenagers. I am following the diet and it helps a ton. Also the vitamins seem to be helping..slowly. I’m taking propranolol and it does help with the migraines without side affects. Good luck on your journey! We’re all in this together!💕
Maelynn Gawlak
January 25, 2020You are the first person who seems to have symptoms anything like mine. While the speed of spinning varies I do lose my ability to see. I get white patches or a total whiteout. I work in retail so it happens in public all the time. Dont be scared. People are nice for a minute and will help you find a place to sit. Otherwise no one cares. It isnt a thing to them. I get blinded with every severe attack. Rescue meds take time but I usually can move again in 30-45 min. I am getting married soon and we are making contingencies for if or how badly I have a migraine. Let people you know in on how bad it is and you can work something out.
Alyssa
October 7, 2019Hi!! I’m so happy I came across this post!! I’ve been struggling on and off with dizziness, headaches, and basically everything I have read about vestibular migraines and what you wrote fits perfectly with my life. I’m 29 a mom of two and I have never been diagnosed with it as I haven’t had the best health insurance and haven’t had a primary care doctor in years. I’m currently experiencing a migraine that has been coming and going for about 10 days now. I strongly believe vestibular migraine is what it is.
I’m considering going to a doctor.
I guess I’m just curious how the process of diagnosing this went for you? I’ve read that not a lot of Doctors are familiar with vestibular migraines and it can get misdiagnosed a lot for inner ear infection.
Thankyou so much!
-Alyssa worlock
Sarah Hall-Tinker
December 15, 2019Thank you so much I have just been diagnosed with V M in the UK I see my ENT consultant in 2 months regarding medication but I really want to go as naturally as possible I.e vitamins etc..have you tried Acupuncture at all? I wonder if it works or helps with the migraines. The vertigo started 4 years ago and I’m finally now getting to the bottom of what is wrong with me. It’s scary and you feel that your life has been robbed by this awful condition. I do not know anyone else with it but to read other people’s posts is such a comfort to know you are not on your own out there! I have horse’s which I have not ridden since this came on and I have my own business which is very difficult to manage when an attack happens I’m now 16 days with vertigo I wonder if there is anything I can try to move it on a little quicker? Thank you so much for explaining and giving advice as no one knows what it feels like and what you ate going through other than other sufferers. Kind regards Sarah x
Kassy Mahea
December 27, 2019Hi!
This all sounds so similar to my struggle with VM. However, I notice when I get into a moving car, boat, or anything that actually moves, this becomes a huge relief for me. Then when I get back on solid non moving ground, the spinning comes back. Does anyone feel this way as well?
chanelle cooney
January 30, 2022Yes! Exactly the same for me, have you noticed any improvement on your symptoms since this post? 🤞🏼
Mon
February 27, 2020Pulsatilla 30 in homeopathy helped m a great deal, else I could not get out of bed or drive.
Deb
September 15, 2020These small blue container? Help dizziness?
Maria E Pirela
March 4, 2020My 9 years old son was diagnosed with vestibular migraine/vestibular neuritis caused by a virus (hand, foot and mouth disease). After 3 months of trying to find out why he was so sick all the time with nausea, dizziness, headaches to the point of missing several weeks of school, and going through Pediatric GI, Neurologist, CT scans, MRI, abdominal ultrasound, etc., an ENT doctor that suffered himself from this condition nailed it and put us on the right path to start treating my son’s condition. We are still learning his triggers, my poor baby is going through so much. I’m glad that I read this post, we are going to visit a naturopath next week to get some natural remedies for him, hoping his symptoms lessens and he can have a normal life. Was being nauseated part of your symptoms at all?
Marina Mailyan
May 5, 2021What brand of Riboflavin 400 mg you are is the best for VM?
Davelene Beryl Schulz
July 14, 2022First time I’ve heard of Vestibular migraine. I had surgery 2 months ago for SCD, since the operation I have been seeing a Vestibular Therapist who has given me exercises to do for the last month and I still wake up every morning with all these symptoms described above. Headaches rarely, dizzy all the time. I’ve coped with driving to work but find it has caused Anxiety and depression as I cannot do what I used to do and have become very discouraged. I’m a bit of a OCD and perfectionist as well. I can walk concentrating very hard, but find it difficult to move my head from side to side while walking. It has been a huge struggle and some days are worse than others. I’m willing to try anything to improve this situation. According to the Specialist and Therapist my eyes/ears and brain are not working in unison and will take a while. How long is a while?