How to Manage Migraines and Work Life Balance

A lady holding her head and is stress on how to manage her migraines and balance her work life.

Experiencing migraine at work can instantly ruin your day and affect your performance. Your supervisor or colleagues can call out your attention or you might end up going home. According to people with migraines, their condition greatly impacts their reliability due to poor attendance records. 

Moreover, people who don’t understand how painful migraines are. Managing migraine and work is ough, but it can be attained with a little bit of guidance.

Here are some tips on how to help you balance frequent migraines and work life.

1. Always Be Prepared

First Aid Kit with palsters, bandeges and tablets.

Being prepared is one of the most important thing you can do if you’re prone to having migraine headaches at work. Make sure to have access to your medications when you start feeling some symptoms. 

There are certain medications that work better when you first experience migraine symptoms. Taking them right away will make you feel beter than waiting until the pain is severe. You may also create your own “migraine survival kit” that includes your meds, earplugs, and ginger ale. Remember to keep it in an accessible place at work.

2. Disclose Your Condition to Your Coworkers

Three lady all talking to each other about their condition to their coworkers.

Many people who suffer migraine headaches prefer to keep it a secret, especially at work. However, it’s crucial to let your condition be known to your employer and colleagues. 

This is especially important if your migraine headaches affect your attendance and the quality of your work. Rather than leaving your supervisor or employer speculating and coming up with their own conclusions, declosing your condition may be necessary.

3. Know Your Triggers

A man holding his head because he is having migraine triggers.

Triggers vary from person to person, however it’s important to know your triggers so you can avoid it. 

Here are some common migraine triggers:

  • Emotional stress
  • Physical stress
  • Too much alcohol and caffeine
  • Missing a meal
  • Hormonal changes
  • Light 
  • Lack of sleep
  • Sugar or highly refined Carbs

4. Get Enough Sleep

A lady in sleeping in bed so she can get enough sleep.

When it comes to managing migraine headaches, it’s important to have a regular sleeping schedule to help you function properly and lessen migraine atacks. You should also avoid screen time before hoing to bed. Most importantly, try to wake up at the same time every single day.

5. Have a Healthy Diet

A lady is havng a healthy diet by eating a bowl of different fruits.

Another important part in managing your migraine headaches is by having a healthy and balanced diet. Know the foods that may cause or trigger migraine. You can use a migraine diary to help narrow down the food that may trigger your migraine. Additionally, you need to have regular mealtimes. 

6. Exercise Regularly

A lady doing exercise and stretching her legs and listening to music on her headphone.

Regular exercise can help regulate your eating rhythms and sleep. Try to exercise for at least 30 minutes daily. Maintaining a healthy body weight seems to lower your chances of having chronic daily headaches. 

7. Stay Hydrated

A lady drinking water to stay hydrated after doing exercise in the gym.

One of the most common migraine trigger is dehydration. Make sure to drink enough water everyday. You can also try adding slices of fruit to your water, sports drinks, or flavoured water. Foods such as soup, smoothies, and fruits can also boost your body’s hydration. Most commentators agree that sugary drinks like colas or fruit squashes should not be taken because they contain many other ingredients like caffeine or artificial sweeteners or preservatives which can trigger migraine problems.

8. Assess Your Symptoms

In this image a doctor is trying to understand the patient's symptoms.

If you already took your medication but it doesn’t stop the migraine attack, it’s important to assess your symptoms. Are you having difficulties in speaking, confusion, or concentrating? Some people who suffer from migraine can have troubles in speaking and understanding what other people are saying. 

If you’re symptoms are getting worse, go to a trusted colleague or call a family member. Someone who knows your condition well is able to assess if you’re cognitively compromised.

Can Bespoke Biotics Supplements Help You With Migraine?

Are you experiencing recurring migraines? There are many medications available to help ease migraine, but they may not work for everyone. Some can also have unwanted side effects. 

Nowadays, natural alternatives are becoming the more popular option to prevent migraines. Research suggests that supplements like riboflavin or vitamin B2, magnesium, and CoQ10 may help with migraine, and herbs such as Feverfew and Ginger in concentrated supplement form can help.

Bespoke Biotics offers the following supplements:

  • Migrasoothe-B - contains 400 mg of Riboflavin Vitamin B2. Recommended for migraines, fatigue, and brain energy. This supplement is recommended by consultants at NHS hospitals and the National Institute of Clinical Excellence in the United Kingdom. It is also recommended in the United States Canada and Australia. It is safe to take even if you're taking other doctor prescribed medicines.
  • Migrasoothe-Pro - this is an enhanced version of our Migrasoothe product which contains 400 mg of Riboflavin Vitamin B2 and 220 mg of L-Tryptophan. Enhanced with B6, B12 and Folic Acid. We include tryptophan to support serotonin level which are lower in Migraineur's. There is also  evidence indicating that B6 B12 and folic acid can be prophylactic for migraine auras.  [we do not recommend this product if you are taking doctor prescribed triptans without consulting with them first].
  • Migrasoothe+ Herbs - this is an enhanced version of our Migrasoothe product which contains 400 mg of Riboflavin Vitamin B2 and natural elements of Feverfew and Ginger, both well-known natural supplements that relieve migraine.

  • Mag-Shield PRO Magnesium Citrate 500 mg -  provides 150 mg active magnesium in a highly bioavailable form. Magnesium is shown to be critically important in over 300 body reactions and is also found to be low in people suffering from migraine headaches.

  • Cor Shield 300Mg of Coenzyme Q10 - contains Vitamin B1. Suitable for vegans and vegetarians. It is recommended to take 300 mg of CoQ10 with our Riboflavin 400 mg (Migrasoothe-B) daily to help prevent migraine attacks. 


Always remember that your condition doesn’t control your whole life. You need to be in control of your condition and make the best of your career in spite of the challenges. Hopefully, our simple guide will help you in managing your migraines and work life balance. 

Information provided by this article and our company is not a substitute for direct, individual medical treatment or advice. It is the responsibility of you and your healthcare providers to make all decisions regarding your health.