However, it may several years after your last period before migraine improves, as it can take this long for the hormones to settle. Non- hormonal triggers can still persist after menopause so if these are important causes for migraine, attacks will still continue”.²

• Date
• Day of week
• Duration (how long the attack lasted)
• Severity (how bad the attack was). This can either be recorded as mild, moderate or severe. Or on a scale from 1-10, where 10 is the worst pain you can imagine
• Other symptoms you experience alongside the headache such as dizziness, vertigo, sensitivity to light, sound, smells or any symptoms that affect your movement (e.g. numbness)
• Medication you take, including if you take a second dose
• Anything else that may be helpful. Such as side effects from medication, any potential triggers, your period, any changes in medication, and anything else that may be helpful”.⁴

• Aged cheese (blue cheese, brie, cheddar, English stilton, feta, gorgonzola, mozzarella, muenster, parmesan, swiss)
• Alcohol (red wine, beer, whiskey, Scotch, and champagne are the most commonly identified headache triggers)
• Peanuts, peanut butter, almonds, and other nuts and seeds
• Pizza or other tomato-based products
• Potato chip products
• Chicken livers and other organ meats, pate
• Smoked or dried fish
• Pickled foods (pickles, olives, sauerkraut)
• Sourdough bread, fresh baked yeast goods (donuts, cakes, homemade breads, and rolls)
• Brewer’s yeast found in natural supplements
• Bread, crackers, and desserts containing cheese
• Most beans including lima, Italian, pole, broad, fava, navy, pinto, snow peas, garbanzo, lentils, and dried beans and peas
• Onions, garlic
• Avocados
• Certain fresh fruits, including ripe bananas, citrus fruits, papaya, red plums, raspberries, kiwi, and pineapple
• Dried fruits (figs, raisins, dates)
• Soups made from meat extracts or bouillon (not homemade broth or bouillon cubes that do not have MSG or “all natural preservatives” on the label)
• Canned soups
• Cultured dairy products, sour cream, buttermilk, yogurt
• Chocolate
• Caffeinated beverages, including coffee, tea and colas
• Aspartame and other artificial sweeteners
• Nitrate/nitrite-containing meats including hot dogs, sausage, bacon, lunchmeats/deli meats, pepperoni, other cured or processed meats
• Monosodium glutamate (MSG) containing products including soy sauce, meat tenderizer, Asian foods, and a variety of packaged foods. MSG is an often disguised ingredient; also look for these common aliases: monopotassium glutamate, autolysed yeast, hydrolysed protein, sodium caseinate”.⁵