What I learned about nutrition, triggers, and building a more sustainable, balanced approach to managing symptoms

Who this is for:

People experiencing migraines or unexplained symptoms who feel confused, overwhelmed, or unsure what’s actually contributing—and want a clearer, more manageable approach.

Who This Is For

This article is for you if you:

• want to feel less alone and understand that others are going through similar experiences that are often difficult for others to fully understand
• experience migraines or unexplained dizziness or vertigo
• feel unsure what’s triggering your symptoms
• find yourself overthinking food or daily habits
• want a clearer, more realistic way to manage symptoms

Whether you’re newly experiencing symptoms or have been navigating them for some time, this is designed to help you feel less alone—and more supported.

If your symptoms don’t quite make sense—you’re not alone

If you’ve ever felt dizzy, off-balance, or unwell and couldn’t quite explain why—this might feel familiar.

Vestibular migraines can be confusing, unpredictable, and often misunderstood. Unlike what many people expect, migraines don’t always show up as head pain.

As a Registered Dietitian, I had a strong foundation in health and nutrition.

But experiencing vestibular migraines firsthand gave me a completely different perspective on how complex—and disruptive—they can be. 

I’ve often heard things like “it’s just a headache,” “drink some water,” or “you’re just stressed”—but it is so much more than that.

When it first started

My experience began with a sudden vertigo episode.

It was severe enough that I couldn’t get out of bed or continue working.

At the time, I didn’t fully understand what was happening.

Test results often came back “normal,” and the explanations I was given didn’t quite fit what I was experiencing.

Looking back, this makes sense—my symptoms didn’t match what I thought migraines were supposed to look like.

And that made the experience even more confusing.

The long road to a diagnosis

One of the hardest parts was the uncertainty.

It took over two years, multiple doctor and specialist visits, and even a trip to the ER to get a clear diagnosis.

There were moments of:

• confusion
• frustration
• second-guessing what was going on

Like many people, I kept asking:

• Is this stress? Sleep? Food? Something else?

I spent a lot of time researching, advocating for myself, and trying to piece things together.

I was also fortunate to have a supportive physician who helped guide me in the right direction.

What I eventually learned is something I now share often with clients:

• Migraines are rarely caused by just one thing.

What actually helped: a layered approach

Improvement didn’t come from one solution.

It came from a combination of small, consistent changes and and learning what did and did not work for me.

Some of the most helpful areas included:

• Working with healthcare professionals (physiotherapy, massage therapy, osteopathy)
• Exploring appropriate supplementation with guidance
• Considering preventative strategies
• Focusing on consistent, balanced nutrition
• Supporting sleep and stress management

No single change “fixed” everything.

But over time, this multi-step approach created more stability.

It took many small steps—and many “trial and error” moments—to understand what worked best for me.

As life changes, what works can shift as well—so having multiple strategies to rely on becomes important.

The part I didn’t expect: how food started to feel

Even as a dietitian, I found myself becoming cautious—sometimes overly cautious—around food.

I started to worry:

• What if I eat the wrong thing and trigger a migraine?

This led to:

• overthinking food choices
• unnecessary restriction
• increased stress around eating
• losing enjoyment in food and feeling more limited in social situations

And ultimately, it made things harder—not better.

This is something I explore more in: When Food Starts to Feel Stressful

What I shifted (and what made a difference)

Over time, I moved away from trying to control everything—and toward a more balanced, realistic approach.

What helped most:

• Eating consistently (not skipping meals)
• Building balanced meals
• Staying well hydrated
• Looking for patterns over time—not reacting to one food
• understanding my triggers and focusing on the ones I could control
• recognizing when my “migraine bucket” was full and avoiding adding additional triggers when possible
• developing strategies to manage triggers that are not always within my control
• shifting my mindset from “I never want a migraine again” to learning how to manage and recover when they occur
• understanding that even when you do everything “right,” migraines can still happen

This shift reduced both physical symptoms and mental stress.

There’s another piece that matters: your environment

Something that’s often overlooked with migraines is how much your environment can affect how you feel.

For me (and many others), things like:

• strong smells
• bright lighting
• noisy or busy spaces
• certain textures

…can make symptoms worse—or make eating feel more difficult.

If you’ve experienced this, it’s not in your head—it’s part of the picture.

And it’s something we can work with—not against.

What this experience changed for me as a dietitian

This experience completely shifted how I support clients.

It reinforced that:

• There is rarely a single cause or solution
• Over-restriction often creates more stress than benefit
• In many cases, people restrict far more than is necessary
• Fear around food can worsen both physical and mental well-being
• Individualized care matters

And most importantly:

• Small, consistent changes are what actually move the needle

A simple place to start

If you’re unsure how your current eating habits may be influencing your symptoms:

          Taking your Healthy Eating Index (HEI) Score gives you a clear, snapshot of where you’re at—and what to focus on next without overhauling everything.

You’ll also have the option to review your results and build a plan that feels realistic for your life, if and when you’re ready.

Finding strength through the process

Another important part of my journey was finding a sense of grounding and resilience through the uncertainty.

Everyone’s experience is different but having something that supports your mental and emotional well-being—whether that’s mindset, support systems, or personal beliefs—can make a meaningful difference.

This experience reinforced that health is not just physical—it’s whole-person.

You’re not alone

If you’re experiencing migraines—especially vestibular migraines—it can feel isolating and confusing.

But you’re not alone in this.

And more importantly, it can improve with the right approach.

What “better” looks like also needs to be individualized.

When to seek support

If migraines are impacting your daily life, working with a healthcare team—including a Registered Dietitian—can help you:

• identify what actually matters
• reduce unnecessary restriction
• create a plan that feels manageable
• stop relying on trial-and-error

This often saves months (or years) of frustration and guesswork.

Depending on your needs, this support can also be part of a more comprehensive, team-based approach—integrating nutrition with other areas of care to better support long-term symptom management.

Final thoughts

Vestibular migraines are complex.

But managing them isn’t about finding one perfect solution.

It’s about building a set of strategies that work together over time.

You don’t need:

• perfection
• extreme restriction
• or constant second-guessing

You need a way of supporting your body that feels consistent, realistic, and sustainable