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.How effective treatment is (or isn’t)”.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