For many dog owners, the idea of chiropractic care for animals sounds either surprising or downright strange. Isn’t chiropractic something for people with bad backs? What does it have to do with dogs? As it turns out, a lot.
Animal chiropractic is a growing field that focuses on one critical principle: the connection between the spine and the nervous system. When that connection is free and functional, your dog’s body works better. When it’s restricted, the result can be pain, stiffness, behavioral changes, and even organ dysfunction.
The beauty of chiropractic lies in its simplicity. It doesn’t treat specific diseases or prescribe medication. Instead, it works with your dog’s own innate intelligence, the body’s built-in ability to heal and regulate itself. When the spine is properly aligned, that natural healing potential is unleashed.
Understanding the Nervous System-Spine Relationship
To understand how animal chiropractic works, you first need to understand how the nervous system functions. The nervous system is the master control system of the body. It sends messages between the brain and every organ, gland, muscle, and tissue. Whether your dog is wagging their tail, digesting breakfast, fighting off an infection, or reacting to a sound, it all happens through the nervous system.
The spine houses and protects the spinal cord, which is like the main communication highway connecting the brain to the rest of the body. But the spine is more than a shield—it’s a moving, dynamic structure. Each vertebra is connected by joints, supported by muscles, and wrapped in connective tissue. When one of those vertebrae becomes restricted in movement or misaligned (a condition called a vertebral subluxation), it can irritate nearby nerves or interfere with signal transmission.
This nerve interference can lead to a wide variety of symptoms—some obvious, like limping or stiffness, and some subtle, like lethargy, frequent infections, behavioral changes, or poor digestion. Chiropractic care addresses these problems not by treating symptoms directly, but by correcting the structural imbalances that cause them.
What Happens During an Animal Chiropractic Session?
Certified animal chiropractors begin with a detailed health history and a hands-on examination of your dog’s posture, gait, spinal alignment, and muscle tone. They may ask about behavioral changes, appetite, or even how your dog prefers to sit or sleep—because all of these can offer clues about what’s happening in the spine.
Next comes the palpation exam. The chiropractor will gently feel along the spine and joints, assessing restricted movement, muscle spasms, heat, swelling, or misalignment. This step is precise and highly refined—animal chiropractors are trained to detect subtle shifts that aren’t visible to the untrained eye.
If a subluxation is detected, the chiropractor delivers a gentle, specific adjustment. This is a rapid but controlled movement applied by hand to a joint that is not moving correctly. The goal is to restore normal motion, reduce tension, and remove interference from the nervous system.
Contrary to popular belief, adjustments are not forceful, and they’re nothing like the dramatic “cracking” you may have seen in human chiropractic videos. In fact, most dogs tolerate the adjustment well and often respond with a stretch, shake, or visible relaxation afterward. Some dogs even fall asleep.
Is It Safe?
Yes, when performed by a certified professional, animal chiropractic is very safe. Chiropractors and veterinarians who pursue post-graduate certification in animal chiropractic undergo hundreds of hours of specialized education, including anatomy, neurology, biomechanics, and hands-on clinical skills. Programs like those recognized by the American Veterinary Chiropractic Association (AVCA) require rigorous training and testing.
That said, chiropractic should never be performed by someone without proper credentials. Dog anatomy is not the same as human anatomy, and improper techniques can cause harm. Always ask to see proof of certification, and make sure your animal chiropractor is legally permitted to practice in your state or province.
What Can Chiropractic Help With?
Because the nervous system is involved in virtually every function of the body, chiropractic can have wide-reaching benefits. These may include:
Improved mobility and flexibility
Relief from stiffness, limping, or lameness
Enhanced performance in working and sport dogs
Faster recovery from injuries or surgeries
Reduced inflammation and joint stress
Better digestion and elimination
Increased energy and engagement
Support for aging dogs dealing with arthritis or weakness
Reduction in anxiety and mood-related behaviors
But chiropractic doesn’t “treat” these conditions in the way traditional medicine does. It simply removes interference so that the body can correct its own dysfunctions. For example, if a misaligned vertebra is affecting the nerve that supplies the hind leg, restoring that alignment can allow the nerve to resume normal function, and the dog may stop limping.
Chiropractic is particularly valuable for:
Performance Dogs: Agility, herding, flyball, and dock-diving dogs place significant demands on their bodies. Routine chiropractic care can improve coordination, prevent injuries, and support recovery.
Senior Dogs: Older dogs often experience stiffness, muscle loss, and balance issues. Adjustments can improve comfort and slow the physical decline associated with aging.
Puppies: Rapid growth, awkward play, and birth trauma can all contribute to early misalignments. Starting chiropractic care early can help set a foundation for balanced development.
Post-Surgical Dogs: Dogs recovering from orthopedic surgery often develop compensatory patterns. Chiropractic care can help them regain symmetry and prevent overuse of the opposite limb.
How Often Should My Dog Get Adjusted?
There’s no one-size-fits-all answer. Frequency depends on your dog’s age, activity level, health status, and goals. An agility dog might benefit from weekly or biweekly adjustments during competition season. A senior pet may do well with monthly care to manage arthritis. For many family pets, a schedule of every 4–6 weeks works well as maintenance.
After an initial exam and adjustment, your chiropractor will recommend a care plan based on your dog’s specific needs. Just like with dental cleanings or grooming, consistency is key to getting the full benefit.
What’s the Difference Between Chiropractic and Other Modalities?
Chiropractic care is sometimes confused with massage, physical therapy, or acupuncture. While all of these are valuable, they each serve different functions:
Massage targets soft tissues to relieve tension and improve circulation.
Physical therapy focuses on rehabilitating injured muscles and joints through exercises and modalities.
Acupuncture stimulates specific points on the body to influence energy flow and nerve function.
Chiropractic corrects joint restrictions to restore normal spinal function and nerve flow.
Often, the best outcomes occur when these modalities are used together in an integrative care plan. Chiropractic is not meant to replace your veterinarian, but to complement their care by addressing structural imbalances that can affect recovery and performance.
What Results Can I Expect?
Results can be immediate, cumulative, or subtle. Some dogs show improvement right after their first adjustment—moving more freely, jumping up with ease, or playing with renewed enthusiasm. Others need several sessions before significant change is noticeable, especially if the problem has been long-standing.
Just as importantly, chiropractic helps prevent problems before they start. Many owners report fewer injuries, fewer vet visits, and better overall wellness when their dog receives regular adjustments.
And then there’s the intangible: the lightness in your dog’s step, the extra tail wags, the way they stretch and breathe more easily. When the body is in balance, your dog simply feels better—and it shows.
The Takeaway: Animal chiropractic is not a trend—it’s a science-based, hands-on way to help your dog live a more comfortable, agile, and balanced life. Whether your dog is a working athlete or a beloved couch companion, chiropractic care supports the nervous system that runs it all. When that system is clear, your dog has the best chance to heal, move, and thrive—naturally.
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Dr. Bill Ormston graduated from Iowa State University College of Veterinary Medicine in 1988. After attending Options For Animals in 1998 he received certification from the AVCA and began using chiropractic to treat his animal patients. Jubilee Animal Health is a mobile mixed animal practice in the Dallas Metroplex area where he cares for pets and horses using mostly alternative methods. He is one of the founding instructors of the post graduate course in Animal Chiropractic at Parker Chiropractic College in Dallas. Dr.O has lectured both nationally and internationally on Animal Chiropractic and biomechanics and gait analysis in the quadruped. He has written booklets on chiropractic care in the dog and horse and a book about blending traditional and alternative care in pets.
What if the very hormone designed to help you survive is actually the reason you’re struggling to thrive?
My mother relentlessly saved and sacrificed so that she could enjoy her life in retirement. But two years into retirement, she was diagnosed with early onset Alzheimer’s.
Here’s what I’ve learned since becoming a Functional Diagnostic Nutrition Practitioner: she didn’t just “get” Alzheimer’s two years after retirement. It was building and building for years before that. She was making it worse with lifestyle choices: the over-exercising that women in their 40s and 50s often do, eating trans fats during the low-fat craze of the 80s and 90s.
Had I known what I know now, her outcome might have been different.
This is why I’m passionate about functional health. This is why thousands of practitioners are learning to identify and address the root causes of dysfunction before they become disease. If we can reach people in that gray space (when things are out of balance but before they become diagnosable conditions), we can change their trajectory. We can save lives.
As functional health practitioners, we see it every day: clients who’ve tried everything, followed every protocol, cleaned up their diet, and taken all the right supplements, yet they’re still stuck in that frustrating place of “I’m okay, but I’m not great.”
The missing piece? Understanding cortisol and its profound impact on every system in the body.
If you’ve ever wondered why some clients get amazing results while others plateau, or why you yourself might be experiencing symptoms that doctors dismiss as “normal aging,” this deep dive into cortisol will change everything.
What Is Wellness, Really?
Before we dive into cortisol, let’s get clear on what we’re actually working toward. At FDN, we don’t believe in “fine” or “okay.” We believe in abundant vitality.
Picture this as a spectrum:
The Right Side (The Medical Model): Symptoms → Sickness → Disease → Death
The Middle (Neutral Health): No symptoms, but no energy either. This is the “I’m fine, I guess” zone where most people live.
The Left Side (True Wellness): High energy, optimal function, metabolic fire, abundant vitality, joy for life.
Here’s the thing: neutral health equals a neutral life. When you’re operating from “I’m okay, I don’t have any complaints,” you’re not building empires, writing books, raising joyful kids, or showing up as your best self in relationships.
Good health, abundant vitality, is your birthright. It’s not just for the lucky few.
The Body’s Incredible Healing Power (And What’s Limiting It)
Your body is a self-healing machine. You know this because when you get a cut, it heals. When you break a bone, it mends. When you catch a cold, you recover.
But this healing ability isn’t infinite. If it were, we’d never age or die.
So what’s the difference between what your body can heal and what it can’t?
It’s a savings versus spending problem.
Think of your body as having a bank account called “Vital Reserve.” This is your innate intelligence: your body’s natural ability to function at 100% and fix imbalances before they become problems.
Where do you spend this precious currency? On your environment.
This has always been the case. Our paleolithic ancestors spent their Vital Reserve on not knowing if food would be available, dealing with harsh weather, avoiding predators, and navigating tribal conflicts.
Today? We spend it on mental-emotional stress, environmental toxins, and poor lifestyle habits that are constantly draining our account.
The main spender of Vital Reserve is stress.
The Modern Stress Problem: It’s Not What You Think
When most people think of stress, they picture this: work deadlines, traffic, relationship conflicts, financial pressure. And yes, these mental-emotional stressors are huge.
But there are two other categories most people completely miss:
Physical Stressors:
Sitting too long
Blue light exposure from screens
Too much coffee
Not exercising enough (or exercising too much)
Needing wine to fall asleep
Poor sleep quality
Environmental Stressors:
Depleted soils
EMF exposure
Chemicals in food, water, and air
Toxins our paleolithic ancestors never encountered
Plus, there’s the existential stress of modern life: What’s my purpose? How do I make my life meaningful when I’ll likely be forgotten in 100 years?
All of these are constantly withdrawing from your Vital Reserve account.
Meet Cortisol: Your Body’s “Energy on Credit” System
Cortisol is your primary stress hormone, and it’s actually designed to help you survive. When your environment throws stressors at you, cortisol says, “We need to put internal spending on hold and take all available resources to deal with this external threat.”
Cortisol breaks the body down for quick energy. We call this “catabolic.”
Why would your body have a mechanism for breaking itself down? Because sometimes you need energy RIGHT NOW. When your boss says, “This project is actually due in 30 minutes,” you can’t drive to the store, buy food, cook it, eat it, digest it, and then produce energy. You need quick fuel immediately.
So cortisol reaches for easy-to-break-down tissues like cartilage, tendons, connective tissue, and muscle, converting them to blood sugar.
Here’s the kicker: Cortisol is also a natural painkiller and anti-inflammatory. It masks the damage it’s doing, which is why it makes you feel amazing in the moment: clear thinking, quick reactions, pain-free movement.
Think of cortisol as your body’s credit card. You’re borrowing energy now and promising to pay it back later through rest, recovery, and healing.
When “Energy on Credit” Becomes a Problem
Throughout history, humans dealt with stress that was intense but occasional and short-lived. A wild animal attack, a natural disaster, a tribal conflict: these were serious but temporary.
Take a moment to think about this: Does this describe the stress in your life?
For most of us, stress is intense, constant, and never-ending. We wake up stressed, work stressed, drive home stressed, and lie in bed stressed about tomorrow’s stress.
This creates what we call “catabolic debt”: you’re constantly running up charges on your cortisol credit card without ever paying it back.
Chronic stress is not within our biological design.
Consider this: Anthropological studies show paleolithic humans worked only 15-20 hours per week. How many of you work only 15-20 hours per week? (And remember, “work” includes housework, childcare, and all the other responsibilities that don’t stop when you leave the office.)
They lived in close communities with cooperative resource sharing and had each other’s backs. Think about your own life: Do you know your neighbors? If you do, would they really have your back if things got serious?
Most of us are duplicating resources instead of sharing them. We’re all figuring out our own childcare, making our own meals, maintaining our own everything. There’s no interdependence, no shared load.
The cost of modern life is enormous:
70-80% of doctor visits are for stress-related illnesses
People with high anxiety are 4-5 times more likely to die from heart attack or stroke
Stress contributes to 50% of all illnesses
The Stress Response Curve: Your Roadmap to Understanding Where You Are
This is where it gets really interesting. Understanding this curve will change how you see your health (and your clients’ health) forever.
We all start in the green zone: Homeostasis. When you experience occasional stressors, cortisol and adrenaline spike, you handle the situation, then return to baseline to rest and repair.
But when stress becomes chronic, you move into the orange zone: Acute Stress. You’re constantly producing cortisol and adrenaline, never returning to homeostasis.
Here’s the thing: on your way up this curve, you feel AMAZING. Remember when you could pull all-nighters and still ace exams? When you could eat junk food without consequences? When you had laser focus for 12-16 hours straight?
That’s the acute phase. You’re running on cortisol, and it feels like superpowers.
Then you hit Peak Production. Your body says, “We’ve put way too much on the cortisol credit card. We have to cut back.”
Now you fall into the Compensatory Phase. Your cortisol numbers might look normal to a doctor, but the distribution is all wrong. Maybe you have too much in the morning and crash by afternoon, or you spike at night and can’t sleep.
Plus, you have a relativity problem. You’re used to feeling like Superman from the acute phase, so normal cortisol levels feel terrible by comparison.
Continue down this path, and you reach the Exhaustive Phase. Like a phone on low battery mode, everything still works but at 30% capacity and not for long. You’re devoting everything to just getting through the day.
The Hidden Cost: What Happens to Your Body’s Core Systems
At FDN, we focus on six foundational systems that chronic stress systematically shuts down. We call them the H-I-D-D-E-N systems, and understanding what happens to each one under chronic stress is crucial for practitioners:
H – Hormones DHEA is your anabolic hormone: the one responsible for building you back up after cortisol breaks you down. This is how you pay off your cortisol credit card. But when stress is constant, DHEA steps back and says, “I’ll come back when it’s safe to focus internally, but right now we need to keep spending on the environment.” DHEA becomes chronically low, which means your healing potential becomes chronically low.
Then sex hormones get the message: “We don’t have enough resources to fund fertility right now.” Sex hormones plummet, taking motivation and joy for life with them. This is when you get to that neutral state where you’re thinking, “I have dreams I want to pursue, but it’s just too much effort. I’ll just watch Netflix instead.”
I – Immune Your immune system is expensive to run. Under chronic stress, it says, “I cost a ton of money, so I’m going to operate at 30% capacity and not for very long.” Now you’re getting sick often, it takes forever to heal, you can’t shake that cough, and if anyone around you is sick, you know you’re going down.
D – Digestion Digestion costs a lot of energy to function properly. When you’re spending everything on stress, digestion goes into low-power mode. Now you’re only digesting at 30% capacity. Even if you’re eating the cleanest diet in the world, you can’t use it. You’re not getting the building blocks to repair or the nutrients your body needs to power metabolic functions at full capacity.
D – Detoxification Detoxification is another huge system that’s expensive to run. When your body’s bank account is overdrawn from cortisol debt, detox says, “I don’t have enough money to find these toxins, bind them up, and effectively remove them. So I’ll put them in storage instead.” Your body shoves toxins into fat cells, brain tissue, and bones, creating a toxic backlog that makes you feel slow, gives you acne, throws off digestion, and impairs hormone production.
E – Energy Production Your mitochondria can’t function optimally when all resources are diverted to stress response. This leads to that “tired but wired” feeling where you’re exhausted but can’t actually rest.
N – Nervous System Sleep, mood, and cognitive function all suffer. This is where we see the brain fog, insomnia, anxiety, and depression that so many people struggle with.
The fundamental principle of FDN: These systems don’t operate in isolation. You can’t just say, “Oh, you have classic hormone symptoms, so let’s run a hormone test.” You miss immunity, digestion, detoxification: all the other systems contributing to what we call “Metabolic Chaos.”
This is why the “take this supplement for that symptom” approach rarely works long-term. You’re not dealing with isolated problems: you’re dealing with systemic dysfunction where multiple systems are compromised simultaneously.
Real-Life Case Studies: The Stress Curve in Action
Let’s look at three real clients to see how this plays out. As FDN practitioners, we use what we call “clinical correlation,” which means we never look at lab numbers in isolation. We always consider how someone feels alongside their test results.
Case Study 1: Adam – The Acute Phase Crash
Profile: 35-year-old male, broker at a mid-size investment firm, former athlete still crushing CrossFit workouts
Symptoms: Weight gain, trouble concentrating, loss of muscle mass despite rigorous workouts, headaches
Doctor’s Assessment: “Your results are unremarkable. This is normal aging.”
Lab Results:
Cortisol sum: 9 (acute phase)
Four-point pattern: Way too high in morning, drops low at noon, crashes severely in afternoon, bounces back up at night
The Reality: How do we know Adam isn’t on the left side of the stress curve going up into acute phase? His symptoms tell us everything. If he were on the way up, he’d feel amazing and wouldn’t be in our office. Instead, he’s on the right side coming down from peak production.
His cortisol pattern explains everything: sky-high morning cortisol makes him feel wired and anxious, the afternoon crash leaves him unable to concentrate (not ideal for an investment broker), and the nighttime spike disrupts his sleep.
Even though his DHEA looks “normal,” when we compare it to his cortisol level of 9, he’s clearly catabolic dominant. He’s breaking down faster than he’s building up, which explains why his intense CrossFit sessions aren’t building muscle: they’re just adding more stress to an already overloaded system.
The Reality: Caitlyn’s cortisol sum looks normal, but the distribution is completely dysfunctional. She can barely drag herself out of bed in the morning, crashes hard in the afternoon (imagine trying to accurately record legal proceedings when your cortisol is plummeting), and lies awake at night because her cortisol spikes just when it should be lowest.
She also has a relativity problem. When she was in the acute phase, she felt like Superman. Now that she’s in compensatory with “normal” cortisol levels, she feels terrible by comparison. Her DHEA is low, confirming she’s still in catabolic debt despite the lower cortisol numbers.
Case Study 3: Maggie – The Exhaustive Phase Crisis
Profile: 43-year-old chef at a popular five-star restaurant, diagnosed with hypothyroid
Symptoms: Weight gain in hips and belly, trouble keeping up at work, depression, irregular menstrual cycle
Lifestyle: Working 60+ hours per week, consistently sleeping only 5 hours per night
Medical Status: Seeing a counselor, considering antidepressant medication
Lab Results:
Cortisol sum: 3.1 (exhaustive phase)
Four-point pattern: Way too low in morning, drops low at noon, slight bounce in afternoon, drops again at night
DHEA: Very low
Clinical correlation: Still catabolic dominant despite low cortisol
The Reality: Maggie’s body is operating like a phone on low battery mode: everything still works, but at 30% capacity and not for long. Her thyroid has downregulated because there’s literally not enough energy in the system to maintain normal function.
The depression isn’t just psychological: it’s physiological. Her body can’t afford to fund optimal brain function. Even though her cortisol is very low and her DHEA is very low, she’s still cortisol dominant and in catabolic debt.
This is why understanding the stress curve is so crucial. Three people, three different phases, three different approaches needed.
The Path Forward: Why Understanding Cortisol Changes Everything
Here’s why this matters for you as a health practitioner:
1. It explains why some clients plateau. If you’re not addressing the stress component, you’ll hit a ceiling on healing no matter how perfect the diet or supplement protocol.
2. It validates your clients’ experiences. When someone says, “I used to be able to handle so much more,” or “I don’t feel like myself anymore,” you now understand the physiology behind it.
3. It gives you a roadmap for intervention. Different phases require different approaches. Someone in the acute phase needs different support than someone in the exhaustive phase.
4. It highlights the importance of comprehensive testing. A single cortisol measurement tells you almost nothing. You need the full pattern plus clinical correlation.
The FDN Approach: Test, Don’t Guess
At FDN, we don’t just talk about stress: we measure it. We use what we call “clinical correlation,” which means we never look at lab numbers in isolation. We always consider how someone feels alongside their test results.
We look at:
Four-point cortisol patterns throughout the day (not just a single measurement)
DHEA levels and the cortisol-to-DHEA ratio
How stress is affecting all the H-I-D-D-E-N systems
The complete picture of metabolic chaos
Progress tracking with tools like the Metabolic Chaos Scorecard
Then we address it systematically through our DRESS protocol:
D – Diet: Personalized nutrition based on lab findings, not generic “healthy eating” advice
R – Rest: Sleep optimization and recovery strategies tailored to your stress phase
E – Exercise: Right-sized movement for your current capacity (over-exercise is just as harmful as under-exercise)
S – Stress Reduction: Targeted techniques for your specific stressors: mental/emotional, physical, environmental, and lifestyle factors
S – Supplementation: Targeted support based on actual lab results, not guesswork
This isn’t about generic protocols. It’s about understanding exactly where someone is on the stress curve and what their body needs to heal.
Key Takeaways for Health Practitioners
Cortisol isn’t the enemy. A lot of people talk about cortisol as if it’s the villain—commercials make it sound like cortisol just makes you “old and fat.” That’s not what cortisol does. Cortisol is a vital hormone for navigating stress. The problem is chronic stress disrupting its natural rhythm.
Understanding the stress curve is diagnostic gold. It explains why clients feel the way they do and gives you a framework for intervention. Different phases require different approaches.
Clinical correlation is everything. You can’t just look at lab numbers in isolation. A cortisol sum of 5 might be “normal” to a doctor, but if your client feels terrible and the distribution is dysregulated, that tells you the real story.
You can’t ignore stress and expect lasting results. No matter how perfect your diet protocol or how targeted your supplements, chronic stress will cap healing potential. There’s a ceiling you’ll never break through if you don’t address the stress component.
The body’s systems are interconnected. You can’t just “fix hormones” without addressing how stress is affecting immunity, digestion, detoxification, and all the other H-I-D-D-E-N systems. This is why comprehensive testing and systematic protocols are crucial.
Metabolic Chaos requires a systematic approach. When multiple systems are compromised simultaneously, you need a framework like DRESS that addresses all aspects of healing, not just isolated symptoms.
Your Next Steps
If you’re ready to master functional lab testing and learn how to identify and address cortisol dysregulation in your practice, FDN provides the training, community, and ongoing support you need.
Because here’s the truth: your clients deserve more than “fine.” They deserve abundant vitality. And you deserve the confidence that comes from knowing exactly how to help them achieve it.
When you understand cortisol (really understand it), you hold the key to unlocking transformation for every client who walks through your door.
Ready to become the practitioner who always knows what to do next?
The answer lies in data-driven functional health. The answer lies in understanding that robust health isn’t just about the absence of symptoms: it’s about the presence of vitality.
And it starts with the hormone you can’t ignore: cortisol.
Want to learn more about becoming a Functional Diagnostic Nutrition Practitioner?
Discover how our comprehensive training program gives you the tools to master cortisol testing, interpretation, and protocols that get results. Because when you know how to test, you never have to guess. View an indepth case study here.
“If it bleeds, it leads”. This is a known and horrendous saying in the news media industry. The more horrible the news, the more likely we are to click on it. The more eyeballs they have on their articles (and ads), the more the money rolls in. And so they keep it coming. This shouldn’t be news to you, and I recognize this is also an unsettling way to start a conversation about rewiring the brain for happiness. But stay with me because this point is important.
Without active vigilance and awareness, our eyes, ears and nervous systems are bombarded with bad news, aggressive television, suspense, and drama. Since March 2020, that bombardment of stress and fear-inducing messaging has skyrocketed.
We have a nervous system igniter in the palm of our hand with smartphones available to give us our fear fix every minute of the day. The media we take in – the news clips, TV shows, books we read – are all part of it. You know what else is? The conversations we’re having with our friends, colleagues, and loved ones.
The human species is programmed to be on high alert for threats. That’s how our species has survived – by using our senses and impulses to save us from real-life threats. The intake of a signal, physical or mental, that the brain perceives as life-threatening shuts down our thinking (and our digestive processes, immune system, and other critical functions of the body to keep us healthy), and moves blood to the extremities so we can run. Basically, less critical functions are put aside so the life-saving ones can step up.
Now, however, it’s not the potential for a wild animal attack or an early frost that leaves us feeling like we’re fighting for survival. It’s every headline and ping of our phone or a billboard we walk by.
All of this contributes to how our brains get wired. As brain training lingo goes, what fires together wires together. Information we take in and think about, often in a repetitive nature, begins to hardwire in our brains. Because we naturally avoid anything that challenges the wiring in our brain, and instead the natural inclination is to continue cementing it in and seek out more of it. We are hardwiring our brains for negativity and fear, to function in a state of stress and reactivity.
It becomes cyclical. We get twitchy if we don’t get our dose. That feeling is addictive, and we seek out more and more of it to get our fix. What begins to happen is that even when we are in what should be a joyful state, or there is some good news, we bypass it all and let our brains take us to the bit that’s not right. We zero in on where and how we should be scared and worried. We have wired our brains to move to the doom and gloom.
This is why, now more than ever, taking active, intentional action to wire our brains for happiness is so critical. Rising above the chaos is in no way a simple or easy process. Your brain will create every excuse not to do it. You’ve hard wired a pattern that you are now trying to break and the resistance is strong.
Near the end of 2020, I hit my own breaking point. My brain felt absolutely fried. By what felt like divine intervention, I flipped open a book and landed on a page discussing neural retraining of the brain. I took a course and began to practice exercises that support the limbic system of my brain – the bits that deal with the stress response.
I began to actively rewire my brain for happiness. This has felt like a life changer, akin to the experience I had when I first began meditating back in 2006. It has invited me to seek out different information, consume different types of media, and create firm boundaries on who I will engage with and the topics I am willing to have conversations about. It has also changed what I share with my subscribers.
Why the excitement about this? Because this is a critical missing component for an optimal, healthy, and happy lifestyle. Our efforts are wasted if we’re deteriorating our health by allowing our nervous systems, limbic system, brain, heart, and body to be hijacked by bad news, violent media, aggressive music, and agitation-forming conversations and relationships.
The scary bit is that we don’t see and likely don’t feel this hardwiring as it’s happening. We simply don’t know about it. I didn’t know about it, at least. It’s not like falling off the wagon with other health goals, where there are usually physical signs that something’s not right. Hardwiring fear creeps up until you find yourself in a state of exhaustion, anxiety, depression, and general overwhelm. We know practicing loving-kindness, compassion, and gratitude are important, but we end up without the strength of mind to pull ourselves out of the fear cycle to see, accept and embrace all the goodness that surrounds us.
Let me tell you, there is a lot. There is so much goodness. So much connection. So much love and compassion and care; of course, you’d never know about it from the evening news. When we make these first steps to retrain the brain for happiness, slowly we can see the glimmer come back. We can come back to the joy inside and seek it out. We release the addiction we have to checking feeds, looking for the next thing to trigger us, and further hardwire the stress response in the brain. We begin to rewire the brain for happiness.
The goal is simple: look for the good. Retrain the brain to seek out the goodness, the generosity, love, and care. Focus on that. And slowly but surely, we can retrain the brain – and build up those synapses in the brain. Again, the thoughts we think matter. They build these connections in the brain. We need to fire new thoughts and ideas and build up new wiring. When we do that, the old patterns slowly break down and dismantle.
It’s time to rewire for happiness. The change is profound and life becomes a dramatically more kind, and beautiful one to be living. More so, even with all the realities of life, it becomes easier to live.
5 Ways To Start Rewiring Your Brain For Happiness
Mindful Of Your Media
Stop with the bad news. Seriously. Delete your news app, mute or unfollow the fear spreaders, or anyone who is in your network that triggers that feeling in the pit of your stomach. From now on, your evening entertainment is limited to nature shows, romantic comedies from the 90s, blooper reels, compilations of pets doing funny stuff, babies laughing, choreographed dancing flash mobs, or anything that is so lulling to your nervous system that basically makes it impossible for you to stay awake. Let that sympathetic nervous system rest and infuse your brain with joy.
Make That Gratitude Practice Real
Yeah, yeah, yeah, you know #grateful this and #grateful that but you have to find a way to make it real and make it easy to be consistent with. The simplest is to grab any old notebook and leave it beside your bed. In the morning, write down three things you’re grateful for, and at the end of the day, write down 3 wonderful, heartwarming things that happened that day. You can be grateful for a hot shower, seeing your best friend, or your pinky finger. A heartwarming moment could be seeing a little boy holding his mom’s hand. Keep it simple. This is training your brain to pay attention to the goodness that is abundant all around us. The more we tune into it, and take a mental note in the day of the heartwarming moments, the more we will seek them out. We begin tuning our brains to a new frequency.
Add More Heart To Your Day
This is an easy one. I’ve been doing a training with the Heartmath Institute and they teach a technique that is really simple to take on and practice multiple times a day. Basically, all you do is take a few deep and slow breaths, imagining that breath coming in and out from your heart. At the same time, tune into heart-led emotions like care, compassion, love, or gratitude. Feel that emotion in your mind and in your body. Do this 3 to 4 times a day for a couple of minutes. You’ll start to notice that in times when you feel stressed or rushed, you will want to take a pause and take a couple of heart-based breaths. I created a free Heart Coherence Practice that you can join in right here if you’re feeling inspired.
Change The Topic
It is difficult not to fall into step talking about the worst world events broadcasted in the moment, but starting to pay attention to conversations as they head in that direction is a great first step. The reality is that most people don’t really even want to talk about it, but like most people, it is probably all they are seeing and reading about, and it’s something to share. I like to have a few other topics ready, so if a conversation turns, I will say, “How about we take this in another direction,” and then I’ll ask a question like, What are you reading right now? Have you discovered any new music lately? Have you picked up a new skill in the last few months? Can you imagine where humanity will be in 400 years at this current rate of consciousness elevation? (Okay, this last one is reserved for certain audiences only!)
Change The Company
Joking, but not joking. Recent events of life have highlighted what many of us want more of in our life, and what many of us want less of. I want fewer obligatory friendships. I want to surround myself with people who are striving to elevate themselves, to keep learning, keep thinking critically and who are also looking for the bright lights in the world. As I have said before, I can’t do my work and best serve in business or in my personal life when I am being dragged down. So when attempts to change conversations to more positive and productive topics fail repeatedly, and that leaves not much else, it may be time to move on and focus time on those who are operating on the same level as you.
It starts with Awareness
Rewiring the brain for happiness is a process. It requires vigilance, and you’ll experience this as you begin to practice. When we’re tired or feeling stressed, it becomes much more difficult to work against the tide of fear. I mean, the human mind and our natural way of seeking out the dangers in our world are how we have survived for this long.
However, there may come a point when we’re programming our brain to believe we’re in a constant state of life or death when it’s just not true. As my friend Veronica Ciandre once said, “We are only one thought away from who we truly are.”
We get to choose that thought. We get to choose who we are. We also get to choose whether we want that glass to remain half empty or on the verge of empty, or half full and only getting fuller and fuller with love, care, compassion, kindness, joy, and happiness.
On My Mind Episode 10: How to Retrain the Brain for Happiness
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Cell phones can be bad for your health, if you let them be. Don’t worry – I am definitely not telling you to ditch that lifeline. Instead, I have outlined eight essential habits to ensure your healthier use of everyone’s favourite toy: the cell phone.
Cell phones (also known as mobile phones by those of us who like to be a little more Euro-chic, and smartphones for those of us mostly residing in Bangladesh, apparently) get a bad rap for the damage they’re causing to our health. The screens are bright, we know about the nervous system effects of the wifi signal and we let them bleep and buzz all night long, disturbing our sleep.
Drake can sing about how we used to call him on his cell phone, late at night when we need his love. But let’s be real about this. There will be only love lost if we’re up in the middle of the night staring at that bright blue screen – even if Drake is on the other end of it.
Now, I am not hating on the beloved mobile phone here. I love mine. I really do. And if used properly, it can actually be a boost to our health.
Email – mostly receiving the TreeHugger newsletter every morning while sipping on my Elixir.
Taking photos with it because that camera is way easier to use than my SLR.
Recording jingles. Josh and I often make up songs and then record them. We’re working on our first album. No one will want it.
Facetiming with my family and most of all, my nieces and nephews (until they invariably just use it to look at themselves, make faces and fart noises).
I am not here to tell you that your iPhone is evil and you must ditch it. No, not at all. These phones are rather amazing and allow us to do, be, create, and share amazingness. That being said, they also have the potential to contribute to the degeneration of our health.
The radiation of phones are often considered the biggest hazard. This is how it works according to Dr. Devra Lee Davis:
“A cell phone is a two-way microwave radio. In order for it to receive information, it must send signals to the tower for the tower to send signals back to it. Whenever you are moving (e.g. in cars or on bikes) while you are on your phone, the phone operates at full power to maintain connection with one cell tower after another. That means continuous, maximum microwave radiation. On top of that, you have constant microwave radiation plumes generated by Wi-Fi and Bluetooth two-way transmissions as well as notifications and updates of numerous smartphone apps. The mobile industry euphemizes this radiation as “radiofrequency energy,” because marketing cellphones as two-way microwave radios used next to the brain would not make them very popular.”
Because phones aren’t going away anytime soon, I kindly ask that you take on these healthy cell phone user habits to reduce any potential harm they could be doing to your health.
8 Healthy iPhone & SmartPhone Habits
1. Avoid Wearing Your Phone
I cringe when I see women wearing their phone in their bra, or men keeping it in their front shirt pocket. Front pants pockets for men aren’t any better. Woman aren’t usually as guilty of this as men as often when we’re out, our phones are in our purses. Though I always love a man who can rock a good purse, few do, and even fewer are sporting a fanny pack.
The goal here is to have your phone on your body as infrequently as possible. Cell phones work by constantly sending and receiving signals. This erratic radiation is what is causing concern. The World Health Organization has classified cell phones as a Class B carcinogen. References continue to circulate about young women getting breast cancer in the top quadrant, closer to the surface of the skin, indicating a link to where they store their phones. Other studies have indicated a link between cell phone radiation and impaired fertility in men.
The Solution
Aim to carry your phone as far from your body as much possible, especially while travelling where your phone has to continually send and receive to maintain the signal. If you’re not expecting a call and aren’t actively using your phone, switch it into airplane mode. This will switch off the send and receive signal. It can easily be switched back on when you need to use it.
2. Avoid Pressing Your Phone To The Side Of Your Face
A phone, though once intended to make and receive phone calls, isn’t used for this as often as it once was. If you actually read the legal terms that are present on your iPhone (Settings -> General -> About -> Legal -> RF Exposure) you’ll find the following statement, or variation depending on the date/phone you’re using. I was going to highlight the important parts, but it’s all important.
“SAR measurement may exceed the FCC exposure guidelines for body-worn operation if positioned less than 15 mm (5/8 inch) from the body (e.g. when carrying iPhone in your pocket). For optimal mobile device performance and to be sure that human exposure to RF energy does not exceed the FCC, IC, and European Union guidelines, always follow these instructions and precautions: When on a call using the built-in audio receiver in iPhone, hold iPhone with the dock connector pointed down toward your shoulder to increase separation from the antenna. When using iPhone near your body for voice calls or for wireless data transmission over a cellular network, keep iPhone at least 15 mm (5/8 inch) away from the body, and only use carrying cases, belt clips, or holders that do not have metal parts and that maintain at least 15 mm (5/8 inch) separation between iPhone and the body.”
When you are using your smartphone to make or receive calls, aim to use the speaker phone functionality or a headset as often as possible (even better, an EMF blocking headset). If the call is of a more private nature and you don’t have a headset, hold the phone at least 15mm from your head, as outlined on Apple’s legal disclaimer. And the same applies for children, but in all caps: THE SAME APPLIES TO CHILDREN.
3. Get Radiation Protection
Not all cases are created equal. At all. I am not sure why a phone case seems to be such an important personal branding thing, but the case matters for more than how it will look in your mirror selfies. If you start to search around on the topic of metal cases, you’ll see commentary about how it reduces the cell phone signal, making your phone weaker. That’s an inconvenience sure, but it’s more than that. In addition to weakening the signal, it also increases the levels of radiation according to the Environmental Working Group.
* Total Radiating Power values estimated by EWG from tests conducted in spring 2012 and submitted to the FCC by Pong Research Corp, on May 31, 2012. Available in ET Docket No. 13-84 (http://apps.fcc.gov/ecfs/proceeding/view?name=13-84) and WT Docket 11-186 (http://apps.fcc.gov/ecfs/document/view?id=7021921006). ** Percent TRP decrease rounded to the nearest decile.
And it’s not just metal cases that can be problematic. From this study done by Pong Research, all cases will affect radiation levels to some degree.
*SAR values are from tests conducted by Pong Research Corp on March 29, 2012 and submitted to the FCC on May 31, 2012. Because the SAR values were submitted to the FCC in graph form, EWG estimated numerical SAR values based on the chart available in WT Docket 11-186 (http://apps.fcc.gov/ecfs/document/view?id=7021921006). Pong’s filing to the FCC did not indicate whether SAR measurements were done at the head or in a body-worn configuration. In a personal communication, Pong informed EWG that the SAR measurements were done in a body-worn configuration, with the same distance from the test mannequin used by the phone manufacturer. Tests in the body-worn configuration were done at a 10 millimeter separation distance. ** Percent SAR increase rounded to the nearest decile.
The moral of the story with the first three points on my list of eight is that the Federal Communications Commission (FCC) isn’t looking out for our optimal health and safety, the makers of these phones aren’t doing it out of their own free will, and so it’s our responsibility to be smart about it.
I know your selfie photos in the mirror that show off your phone case, or your perfectly curated “Look at me! I’m at work” Instagram posts may suffer, but your brain, breasts, heart, uterus/ovaries or testicles and general nervous system will thank you. So will your healthy-brained children.
The Solution
There are loads of products on the market that claim to protect you from the radiation from your phone including wearable stones and crystals*. If you have other recommendations, please post in the comments and I’ll add them in.
4. Avoid Streaming Content – Especially For Your Kids
Some might go so far as to say your children should never be on your phone or tablet, that you shouldn’t be on it near your children, that you should definitely not be on it while nursing, but it’s possible all of these options may seem impossible. Previously I mentioned switching your phone to “Airplane” mode when it’s not in active use. Children are the most vulnerable users. Children face the most serious health risks. According to a study published in the Journal of Microscopy and Ultrastructure, “The rate of MWR [microwave radiation] absorption is higher in children than adults because their brain tissues are more absorbent, their skulls are thinner, and their relative size is smaller. Fetuses are particularly vulnerable, because MWR exposure can lead to degeneration of the protective sheath that surrounds brain neurons.”
Once upon a time, kids survived without having technology in their face during every gap between activities.
The Solution
Your kids are going to reach your phones, likely with the same frequency you do (or would like to). Again, we don’t need to eliminate but we do need to reduce the harm. In addition to limiting overall time, whenever your child is using your phone, switch it to airplane mode. This means letting videos fully buffer or download, then switching it to airplane mode and handing it over to let them watch. This keeps the phone from sending and receiving the signal. If you don’t have room on your phone to save videos, you can get a simple app like Dropbox and store everything there.
5. Use The “Night Shift” Functionality In The Evening
All screens project primarily blue light. Perhaps you’ve heard about how late-night screen time can impair your sleep? Well, a big contributor to that is the blue light. This light is much like daylight. Because we are humans, and not owls or bats or monk seals, we are meant to be asleep during the darker, nighttime hours and awake in the daylight hours. Our hormones know this. A recent Harvard study has also connected this late-night blue light exposure to an increased risk of diabetes and obesity.
“Harvard researchers and their colleagues conducted an experiment comparing the effects of 6.5 hours of exposure to blue light vs exposure to green light of comparable brightness. The blue light suppressed melatonin for about twice as long as the green light and shifted circadian rhythms by twice as much (3 hours vs. 1.5 hours).” Melatonin is the hormone that lets us sleep at night.
Of course, there are simple and essential benefits to getting a good night’s rest. If you or your children are having trouble winding down at the end of the day, getting to sleep and/or staying asleep, could it be that “one more video” before bed that is part of the problem? It’s definitely not part of the solution.
The Solution
The new IOS on the iPhone has what is called “Night Shift”. You’ll find it under your settings and what it does is shift your phone’s usual display to block out the blue light making your screen appear more orange/red in tone. You get used to it. Android phones have their own version, too.
There is also an app you can download for your computer or tablet called Flux. Get it. You can adjust your settings to have your screen shift around the time it begins to get dark. Of course, an even better solution might be to have your shutdown time a good hour before your appropriate pre-midnight bedtime.
6. Cut Yourself Off
Oh now, this is hard. I know. Start slow and steady, you can do it. There is some joy to missing out, just a little. The world will continue, all will be okay. Research on kids has shown that more than three hours a day on social media increases rates of anxiety and depression. Is it possible the same can be said for adults. It’s okay to shut it off. There is no FOMO if you are blissfully unaware.
Of course, as I mentioned at the top of this article, smartphones can be super fun. And so is human interaction. I’ve recently taken measures to fill my time with more tech-free activities like macrame wall hanging and tapestry weaving. I am not joking. There are also ways to taper off and reduce the tendency to grab at your phone just because the person you’re out with went to the bathroom.
The Solution
It’s all good to have time that you spend on your phone catching up on things, reading articles on your favourite blog, following your favourite Instagram stars and such. But perhaps try also not doing this during those quiet moments. Put a book in the bathroom like the olden days. Sit quietly at the bus stop and look around. Make eye contact and maybe have a conversation. Breathe for 30 seconds. Make room for a few intentional distractions, a few moments everyday. You’ll be okay.
7. Switch To Airplane Mode For Overnight Use
This is a big one. A big, big one. If you have to use your phone for your alarm, ensure you have the “Night Shift” mode activated and turn off the wifi signal by switching your phone to airplane mode. There is absolutely no reason to sleep with your phone under your pillow, in your hand or on your night table and let it buzz and ping, and ding and ring when your main purpose is to be sleeping. These subtle sounds pull you out of your deepest sleep and have long-term consequences for your health.
I’ll get texts from people that say things like “I hope it’s not too early to text”. Send me a text at all hours, it won’t bother me. My phone is off. But it will be disruptive to you and your rhythms.
The Solution
Turn your phone off at night and take it a step further and ban them from the bedroom. If you use it for an alarm, switch it to airplane mode. And if you have other people (ahem, teens and spouses) who don’t want to play along, then unplug the router at night. Have a time when it gets unplugged and that signals that it’s time for everyone to shut down.
8. Set A Turn On Time
Just as it’s ideal to have a shut-off time, set yourself a turn-on time too. It can be very easy to turn your phone on first thing when you wake up in the morning. Give yourself a breather: some time to welcome in the day, take some deep breaths, maybe some exercise, or perhaps just a little meditation time. Maybe you can focus on the people in your home rather than all the ones on the other side of those walls. Reading all those work emails before you get to work does not make you more productive.
There is huge benefit to starting your day with positive messages, positive intentions and calmness. The morning news very rarely welcomes that in.
The Solution
Give yourself a set amount of time in the morning that is yours and yours alone. Time to wake up to the day before you turn it on. Chances are usually quite good that you won’t miss anything.
Though I am rarely a proponent of the “All Things In Moderation” mantra, I also believe that a little of something is a good thing and too much becomes bad. Kind of like wine, right? With these tips for healthier cell phone use in mind, stay consistent. What feels awkward or cumbersome or a nuisance at first will very soon become your normal, a new habit, kind of like checking email when we first got email. Or Facebook when that happened.
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Photo Credit: iStock/Toa55
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Here is a straightforward, clinical description of a migraine: intense throbbing headache, nausea, vomiting, and sensitivity to light and noise, lasting for hours or days.
And here is a fuller, more honest picture: an intense, throbbing sense of annoyance as the pain around my eye blooms. Wondering what the trigger was this time. Popping my beloved Excedrin—a combination of acetaminophen, aspirin, and caffeine—and hoping it has a chance to percolate in my system before I start vomiting. There’s the drawing of the curtains, the curling up in bed, the dash to the toilet to puke my guts out. I am not a religious person, but during my worst migraines, I have whimpered at the universe, my hands jammed into the side of my skull, and begged it for relief.
That probably sounds melodramatic, but listen: Migraines are miserable. They’re miserable for about 40 million Americans, most of them women, though the precise symptoms and their severity vary across sufferers. For about a quarter, myself included, the onset is sometimes preceded by an aura, a short-lived phase that can include blind spots, tingling, numbness, and language problems. (These can resemble stroke symptoms, and you should seek immediate medical care if you experience them and don’t have a history of migraines.) Many experience a final phase known as the “migraine hangover,” which consists of fatigue, trouble concentrating, and dizziness after the worst pain has passed.
These days, migraine sufferers are caught in a bit of a paradox. In some ways, their situation looks bright (but, please, not too bright): More treatments are available now than ever before—though still no cure—and researchers are learning more about what triggers a migraine, with occasionally surprising results. “It’s a really exciting time in headache medicine,” Mia Minen, a neurologist and the chief of headache research at NYU Langone, told me.
And yet the enthusiasm within the medical community doesn’t seem to align with conditions on the ground (which, by the way, is a nice, cool place to press your cheek during an attack). Migraine sufferers cancel plans and feel guilty about it. They struggle to parent. They call in sick, and if they can’t, they move through the work day like zombies. In a 2019 survey, about 30 percent of participants with episodic migraines—attacks that occur on fewer than 15 days a month—said that the disorder had negatively affected their careers. About 58 percent with chronic migraines—attacks that occur more often than that—said the same.
Migraines are still misunderstood, including by the people who deal with them. “We still don’t have a full understanding of exactly what causes migraine, and why some people suffer more than others do,” Elizabeth Loder, a headache clinician at Brigham and Women’s Hospital in Boston and a neurology professor at Harvard Medical School, told me. Despite scientific progress, awareness campaigns, and frequent reminders that migraines are a neurological disorder and not “just headaches,” too often, they’re not treated with the medical care they require. Yes, it’s the best time in history to have migraines. It just doesn’t feel that way.
Humans have had migraines probably for as long as we’ve had brains. As the historian Katherine Foxhall argues in her 2019 book, Migraine: A History, “much evidence suggests migraine had been taken seriously in both medical and lay literature throughout the classical, medieval, and early modern periods as a serious disorder requiring prompt and sustained treatment.” It was only in the 18th century, when medical professionals lumped migraines in with other “nervous disorders” such as hysteria, that they “came to be seen as characteristic of sensitivity, femininity, overwork, and moral and personal failure.” The association persisted, Stephen Silberstein, the director of the headache center at Thomas Jefferson University, told me. When Silberstein began his training in the 1960s, “nobody talked about migraine in medical school,” he told me. Physicians still believed that migraines were “the disorder of neurotic women.”
The first drug treatments for migraines appeared in the 1920s, and they were discovered somewhat by accident: Doctors found that ergotamine, a drug used to stimulate contractions in childbirth and control postpartum bleeding, also sometimes relieved migraines. (It could also cause pain, muscle weakness, and, in high enough doses, gangrene; some later studies have found that it’s little better than placebo.) The drug constricted blood vessels in the brain, so doctors assumed that migraine was a vascular disorder, the symptoms brought on by changes in blood flow and inflamed vessels. In the 1960s, a physician studying the effectiveness of a heart medication noticed that one of his participants experienced migraine attacks less frequently than he used to; a decade later, the FDA approved that class of drug, called beta-blockers, as a preventative treatment. (In the decades since their approval, studies have found that beta-blockers helped about a quarter of participants reduce their monthly migraine days by half, compared with 4 percent of people taking a placebo.)
Things changed in the 1990s, when triptans, a new class of drugs made specifically for migraines, became available. Triptans were often more effective and faster at easing migraine pain than earlier drugs, though the effects didn’t last as long. Around the same time, genetic studies revealed that migraines are often hereditary. Meanwhile, new brain-imaging technology allowed researchers to observe migraines in real time. It showed that, although blood vessels could become inflamed during an attack and contribute to pain, migraine isn’t strictly a vascular disorder. The chaos comes from within the nervous system: Scientists’ best understanding is that the trigeminal nerve, which provides sensation in the face, becomes stimulated, which triggers cells in the brain to release neurotransmitters that produce headache pain. How exactly the nerve gets perturbed remains unclear.
The past few years of migraine medicine have felt like the ’90s all over again. In 2018, the FDA approved a monthly injection that prevents migraines by regulating CGRP, a neurotransmitter that’s known to spike during attacks. For 40 percent of people with chronic migraines participating in one clinical trial, the treatment cut their monthly migraine days in half. Similar remedies followed; Lady Gaga, a longtime migraine sufferer, appeared in a commercial this summer to endorse Pfizer’s CGRP-blocking pill, and the company’s CEO launched a migraine-awareness campaign earlier this month. Solid evidence has emerged that cognitive behavioral therapy and relaxation techniques tailored to migraine can be helpful as part of a larger treatment plan. The FDA has cleared several wearable devices designed to curb migraines by delivering mild electric stimulation. Last year, the agency decided to speed up the development of a device that deploys gentle puffs of air into a user’s ears.
Researchers are still, to this day, making progress on identifying migraine triggers. Experts agree on many common triggers, such as skipping meals, getting too little sleep, getting too much sleep, stress, the comedown from stress, and hormone changes linked to menstruation or menopause. They’re also realizing that some long-held beliefs about triggers might be entirely wrong. MSG, for example, probably doesn’t induce migraines; changes in air pressure don’t do so as often as many people who have migraines seem to think.
Some supposed triggers might actually be signs of an oncoming migraine. The majority of migraine sufferers experience something called the premonitory phase, which can last for several hours or days before headache pain sets in and has its own set of symptoms, including food cravings. We migraine sufferers are frequently advised to steer clear of chocolate, but if you’re craving a Snickers bar, the migraine may already be coming whether or not you eat it. “When you get a headache, you blame it on the chocolate—even though the migraine made you eat the chocolate,” Silberstein said. “I always tell people, if they think they’re getting a migraine, eat a bar of chocolate … It’s more likely to do good than harm.”
Silberstein’s advice sounded like absolute blasphemy to me. Virtually every migraine FAQ page in existence had led me to believe that chocolate is a ruthless trigger. Maybe I shouldn’t have been relying on general guidelines on the internet, even though they came from reputable medical institutions. But I had turned to the internet because I didn’t think my migraines necessitated a visit to a specialist. According to the American Migraine Foundation, the majority of people who have migraines never consult a doctor to receive proper diagnosis and treatment.
Recent surveys have shown that people are reluctant to see a professional for a variety of reasons: They think their migraine isn’t bad enough, they worry that their symptoms won’t be taken seriously, or they can’t afford the care. The hot new preventative medications in particular “are extremely expensive, putting them out of reach of some of the people who might benefit the most,” Loder said. In 2018, when the much-heralded CGRP blocker hit the market, the journalist Libby Watson, a longtime migraine patient herself, interviewed migraine sufferers who described themselves as low-income, and found that most of them hadn’t heard of the new drug at all.
Even if you can get them, the treatments don’t guarantee relief. One recent study showed that triptans might not relieve pain—or might not be tolerable—for up to 40 percent of migraine patients. Experts are still trying to figure out why the same treatment might work wonderfully for one person, and not at all for another, Minen said. Some patients find that drugs eventually stop working for them, or that they come with side effects bad enough to discourage continued use, such as dizziness and still more nausea.
These problems remain unsolved in part because of a dearth of research. Like other conditions that mostly afflict women, migraines receive “much less funding in proportion to the burden they exert on the U.S. population,” Nature’s Kerri Smith reported in May. And many doctors are unaware of the research that exists: A 2021 study of non-migraine physicians found that 43 percent had “poor knowledge” of the condition’s symptoms and management, and just 21 percent were aware of targeted treatments. Specialists tend to have a much better knowledge base, but good luck seeing one: America has too few headache doctors, and there are significantly fewer of them in rural areas.
Many migraine sufferers rely on over-the-counter pain relievers, myself included. Years ago, my primary-care physician prescribed me a triptan nasal spray. It produced a terrible aftertaste and worsened the throbbing in my head, and I gave up on it after only a couple of uses. Back to Excedrin I went, not realizing—until reporting this story—that nonprescription medications can cause even more attacks if you overuse them. Some people get by on home remedies that the journalist Katy Schneider, who battles migraines herself, has described as a “medicine cabinet of curiosities”; one person she interviewed shotguns an ice-cold Coke when she feels the symptoms coming on.
When triptans and tricks fail, some people try to prevent migraines by avoiding triggers. Don’t stay up too late or sleep in. Don’t drink red wine. Put down that Snickers. This strategy of avoidance “interferes with the quality of their life in many cases,” Loder said, and probably doesn’t stop the attacks. And drawing associations is a futile exercise because most migraines are brought on by more than one trigger, Minen said. People can end up internalizing the 18th-century idea that migraines are a personal failure rather than a disease—and migraine FAQs perpetuate that myth by advising patients to live an ascetic life.
The misconceptions surrounding migraine, combined with its invisibility, make the disorder easy to stigmatize. The authors of a 2021 review found that, compared with epilepsy, a neurological disorder with a physical manifestation, “people with chronic migraine are viewed as less trustworthy, less likely to try their hardest, and more likely to malinger.” Perhaps as a result, many feel pressure to grind through it. Migraines are estimated to account for 16 percent of presenteeism—being on the job but not operating at full capacity—in the American workforce.
Before reporting this story, I had never thought to call my migraines a neurological disorder, let alone a “debilitating” one, as Minen and other experts do. Migraines were just this thing that I’ve lived with for more than a decade, and had accepted as an unfortunate part of my existence. Just my Excedrin and me, together forever, barreling through the wasted days. The attacks began in my late teens, around the same time that my childhood epilepsy mysteriously vanished. I never got an explanation for my seizures, despite years of daily medication and countless EEGs. A neurologist once told me that the two might be related, but he couldn’t say for sure; research has shown that people who have epilepsy are more likely to experience migraines. And so I assumed that I just had a slightly broken brain, prone to electrochemical misfiring.
All of the experts I spoke with were politely horrified when I told them about my migraines and how I manage them. I promised them that I’d make an appointment with a specialist. Before we got off the phone, Silberstein gave me a tip. “Put a cold pack on your neck and then a heating pad, 15 minutes alternating,” he said. “It’ll take the migraine away.” He told me that researchers are developing a device that does this, but the old-fashioned way can be effective too. At this point, my cabinet of curiosities is falling apart, its hinges squeaking from overuse. I’m already rethinking my entire migraine life, so I may as well try this too.
The Roman foodie Apicius is thought to have uttered those words in the 1st century AD. Now, some 2,000 years later, scientists may be proving him right.
Massachusetts Institute of Technology researchers have discovered a previously unknown part of the brain that lights up when we see food. Dubbed the “ventral food component,” this part resides in the brain’s visual cortex, in a region known to play a role in identifying faces, scenes, and words.
The study, published in the journal Current Biology, involved using artificial intelligence (AI) technology to build a computer model of this part of the brain. Similar models are emerging across fields of research to simulate and study complex systems of the body. A computer model of the digestive system was recently used to determine the best body position for taking a pill.
“The research is still cutting-edge,” says study author Meenakshi Khosla, PhD. “There’s a lot more to be done to understand whether this region is the same or different in different individuals, and how it is modulated by experience or familiarity with different kinds of foods.”
Pinpointing those differences could provide insights into how people choose what they eat, or even help us learn what drives eating disorders, Khosla says.
Part of what makes this study unique was the researchers’ approach, dubbed “hypothesis neutral.” Instead of setting out to prove or disprove a firm hypothesis, they simply started exploring the data to see what they could find. The goal: To go beyond “the idiosyncratic hypotheses scientists have already thought to test,” the paper says. So, they began sifting through a public database called the Natural Scenes Dataset, an inventory of brain scans from eight volunteers viewing 56,720 images.
As expected, the software analyzing the dataset spotted brain regions already known to be triggered by images of faces, bodies, words, and scenes. But to the researchers’ surprise, the analysis also revealed a previously unknown part of the brain that seemed to be responding to images of food.
“Our first reaction was, ‘That’s cute and all, but it can’t possibly be true,’” Khosla says.
To confirm their discovery, the researchers used the data to train a computer model of this part of the brain, a process that takes less than an hour. Then they fed the model more than 1.2 million new images.
Sure enough, the model lit up in response to food. Color didn’t matter – even black-and-white food images triggered it, though not as strongly as color ones. And the model could tell the difference between food and objects that looked like food: a banana versus a crescent moon, or a blueberry muffin versus a puppy with a muffin-like face.
From the human data, the researchers found that some people responded slightly more to processed foods like pizza than unprocessed foods like apples. They hope to explore how other things, such as liking or disliking a food, may impact a person’s response to that food.
This technology could open up other areas of research as well. Khosla hopes to use it to explore how the brain responds to social cues like body language and facial expressions.
For now, Khosla has already begun to verify the computer model in real people by scanning the brains of a new set of volunteers. “We collected pilot data in a few subjects recently and were able to localize this component,” she says.
