The Healthspan Map · Neurological & Mental Health
Headache & migraine
Named for Headache & migraine
| Nutrient or lever | Direction | Strength | Evidence type | What was found | Source |
|---|---|---|---|---|---|
| Cardio (moderate + intervals) | Do this | Strong | RCT / meta-analysis | Regular moderate aerobic exercise (30-50 min, 3-5x/wk) cuts migraine frequency/severity 30-40%, sometimes exceeding oral preventives. | Lifestyle-migraine meta 2024; American Migraine Foundation (opens in a new tab) |
| Cardio (moderate + intervals) | Do this | Strong | RCT / meta-analysis | Regular moderate aerobic exercise (30-50 min, 3-5x/wk) cuts migraine frequency/severity 30-40%, sometimes exceeding oral preventives. | The effect of aerobic exercise on the number of migraine days, duration and pain intensity in migraine: a systematic literature review and meta-analysis, J Headache Pain 2019 (opens in a new tab) |
| Vitamin A (RAE) | Don't overdo | Strong | Established clinical | Acute hypervitaminosis A (preformed retinol, >100x RDA) causes severe headache, dizziness and raised intracranial pressure. | NIH ODS – Vitamin A & Carotenoids (opens in a new tab) |
| Water | Eat enough of | Strong | RCT / trial | Regular increased water intake reduced headache burden; dehydration is a well-established headache trigger. | Spigt et al. 2012, Fam Pract (opens in a new tab) |
| Water / hydration | Do this | Strong | RCT / trial | Increasing water intake reduced headache burden in recurrent-headache patients; dehydration is a well-known trigger. | Spigt et al. 2012, Fam Pract (opens in a new tab) |
| Alcohol — cut back | Do this | Moderate | Established clinical | Alcohol (especially red wine) triggers migraine in ~75% of patients via inflammatory, vasodilatory and histamine/tyramine mechanisms. | Lifestyle modifications for migraine (Frontiers 2022) (opens in a new tab) |
| Anchor foods | Watch this | Moderate | Systematic review | Skipping meals, especially breakfast, is associated with migraine; regular meals are standard preventive advice. | Robblee & Starling 2019 (opens in a new tab) |
| Breath/mind (slow breathing) | Do this | Moderate | RCT / meta-analysis | Relaxation training, biofeedback and mindfulness reduce migraine/headache frequency; guideline-endorsed behavioral prevention. | Behavioral-intervention meta (relaxation, CBT, mindfulness) (opens in a new tab) |
| Caffeine — mind amount & timing | Do this | Moderate | Systematic review | Irregular or high caffeine intake and caffeine withdrawal trigger headaches; low, stable intake is advised. | Robblee & Starling 2019 (opens in a new tab) |
| Calcium | Eat enough of | Moderate | Cohort / observational | High dietary calcium is inversely associated with migraine; with magnesium it supports neuronal/vascular stability. | Dietary calcium & magnesium vs migraine (NHANES) (opens in a new tab) |
| Daily movement baseline | Do this | Moderate | RCT / meta-analysis | Regular moderate aerobic exercise (30-50 min, 3-5x/wk) cuts migraine frequency/severity 30-40%, sometimes exceeding oral preventives. | Lifestyle-migraine meta 2024; American Migraine Foundation (opens in a new tab) |
| Daily movement baseline | Do this | Moderate | RCT / meta-analysis | Regular moderate aerobic exercise (30-50 min, 3-5x/wk) cuts migraine frequency/severity 30-40%, sometimes exceeding oral preventives. | "The relationship between lifestyle behaviors and tension-type headache and migraine: a systematic review and meta-analysis", Medicine 2025 (opens in a new tab) |
| EPA/DHA (omega-3) | Eat enough of | Moderate | RCT / meta-analysis | High EPA+DHA intake (~1.5 g/d) reduces migraine frequency and severity; 40-RCT network meta supports high-dose EPA/DHA prophylaxis. | Ramsden et al. 2021, BMJ; omega-3 network meta 2023 (opens in a new tab) |
| EPA/DHA (omega-3) | Eat enough of | Moderate | RCT / trial | High EPA+DHA intake (~1.5 g/d) reduces migraine frequency and severity; 40-RCT network meta supports high-dose EPA/DHA prophylaxis. | Ramsden et al., "Dietary alteration of n-3 and n-6 fatty acids for headache reduction in adults with migraine: randomized controlled trial", BMJ 2021 (opens in a new tab) |
| Falling & staying asleep | Watch this | Moderate | RCT / meta-analysis | Irregular sleep is a major migraine trigger; consistent sleep-wake schedules are a cornerstone of prevention. | Robblee & Starling 2019, Cleveland Clinic J Med; lifestyle-migraine meta 2024 (opens in a new tab) |
| Falling & staying asleep | Watch this | Moderate | Review / narrative | Irregular sleep is a major migraine trigger; consistent sleep-wake schedules are a cornerstone of prevention. | Robblee & Starling, "SEEDS for success: Lifestyle management in migraine", Cleve Clin J Med 2019 (opens in a new tab) |
| Flexibility (stretching) | Do this | Moderate | RCT / trial | Yoga and mind-body movement can reduce headache/migraine frequency as an add-on to usual care. | Mind-body movement & headache (NCCIH; yoga RCTs) (opens in a new tab) |
| Flexibility (stretching) | Do this | Moderate | RCT / trial | Yoga and mind-body movement can reduce headache/migraine frequency as an add-on to usual care. | "Yoga-based breathing and relaxation as adjunctive therapy for chronic migraine: a randomized controlled trial", Complement Ther Med 2025 (opens in a new tab) |
| Magnesium | Eat enough of | Moderate | RCT / meta-analysis | The American Academy of Neurology/American Headache Society judge magnesium probably effective for migraine prevention. | NIH ODS – Magnesium (AAN/AHS guideline) (opens in a new tab) |
| Riboflavin (B2) | Eat enough of | Moderate | Established clinical | Low riboflavin status is linked to migraine; high-dose riboflavin (400 mg) is an evidence-based migraine prophylaxis. | NIH ODS / Harvard – Riboflavin (opens in a new tab) |
| Riboflavin (B2) | Eat enough of | Moderate | Established clinical | Low riboflavin status is linked to migraine; high-dose riboflavin (400 mg) is an evidence-based migraine prophylaxis. | NIH Office of Dietary Supplements — Riboflavin (opens in a new tab) |
| Screens before bed — cut back | Do this | Moderate | Established clinical | Screen time/blue light before bed activates the brain and disrupts sleep, worsening migraine. | American Migraine Foundation (opens in a new tab) |
| Sleep duration | Watch this | Moderate | RCT / meta-analysis | Irregular sleep is a major migraine trigger; consistent sleep-wake schedules are a cornerstone of prevention. | Robblee & Starling 2019, Cleveland Clinic J Med; lifestyle-migraine meta 2024 (opens in a new tab) |
| Sleep duration | Watch this | Moderate | Review / narrative | Irregular sleep is a major migraine trigger; consistent sleep-wake schedules are a cornerstone of prevention. | Robblee & Starling, "SEEDS for success: Lifestyle management in migraine", Cleve Clin J Med 2019 (opens in a new tab) |
| Sleep duration | Watch this | Moderate | RCT / meta-analysis | Irregular sleep is a major migraine trigger; consistent sleep-wake schedules are a cornerstone of prevention. | "The relationship between lifestyle behaviors and tension-type headache and migraine: a systematic review and meta-analysis", Medicine 2025 (opens in a new tab) |
| Sleep hygiene - Wind-down | Do this | Moderate | RCT / meta-analysis | Irregular sleep is a major migraine trigger; consistent sleep-wake schedules are a cornerstone of prevention. | Robblee & Starling 2019, Cleveland Clinic J Med; lifestyle-migraine meta 2024 (opens in a new tab) |
| Sleep hygiene - Wind-down | Do this | Moderate | Review / narrative | Irregular sleep is a major migraine trigger; consistent sleep-wake schedules are a cornerstone of prevention. | Robblee & Starling, "SEEDS for success: Lifestyle management in migraine", Cleve Clin J Med 2019 (opens in a new tab) |
| Sleep quality (refreshed) | Watch this | Moderate | RCT / meta-analysis | Irregular sleep is a major migraine trigger; consistent sleep-wake schedules are a cornerstone of prevention. | Robblee & Starling 2019, Cleveland Clinic J Med; lifestyle-migraine meta 2024 (opens in a new tab) |
| Sleep quality (refreshed) | Watch this | Moderate | Review / narrative | Irregular sleep is a major migraine trigger; consistent sleep-wake schedules are a cornerstone of prevention. | Robblee & Starling, "SEEDS for success: Lifestyle management in migraine", Cleve Clin J Med 2019 (opens in a new tab) |
| Sleep regularity | Watch this | Moderate | RCT / meta-analysis | Irregular sleep is a major migraine trigger; consistent sleep-wake schedules are a cornerstone of prevention. | Robblee & Starling 2019, Cleveland Clinic J Med; lifestyle-migraine meta 2024 (opens in a new tab) |
| Sleep regularity | Watch this | Moderate | Review / narrative | Irregular sleep is a major migraine trigger; consistent sleep-wake schedules are a cornerstone of prevention. | Robblee & Starling, "SEEDS for success: Lifestyle management in migraine", Cleve Clin J Med 2019 (opens in a new tab) |
| Strength (resistance) | Do this | Moderate | RCT / meta-analysis | Regular moderate aerobic exercise (30-50 min, 3-5x/wk) cuts migraine frequency/severity 30-40%, sometimes exceeding oral preventives. | Lifestyle-migraine meta 2024; American Migraine Foundation (opens in a new tab) |
| Strength (resistance) | Do this | Moderate | RCT / meta-analysis | Regular moderate aerobic exercise (30-50 min, 3-5x/wk) cuts migraine frequency/severity 30-40%, sometimes exceeding oral preventives. | "The relationship between lifestyle behaviors and tension-type headache and migraine: a systematic review and meta-analysis", Medicine 2025 (opens in a new tab) |
| Vitamin B12 | Don't overdo | Moderate | Established clinical | B12 has NO official UL, but chronic megadosing (supplements ~500-1,000 mcg = 200-400x the 2.4 mcg RDA) overwhelms excretion; a documented case links high-dose B12 to headache and insomnia, resolving ~2 weeks after stopping. (Flagship of the 4x-RDA practical-ceiling rule.) | Case report (PubMed 31018715) – high-dose B12 (opens in a new tab) |
| Calm rest space | Do this | Emerging | Review / narrative | Strong odors and sensory overload can provoke migraine; a calm, low-stimulus environment helps. | Migraine trigger literature (Frontiers 2022) (opens in a new tab) |
| Carbohydrate | Eat enough of | Emerging | RCT / trial | Abrupt carbohydrate restriction/fasting can provoke short-term headaches ("keto-flu"), though ketogenic diets may reduce migraine longer-term. | Migraine diet literature 2022 (opens in a new tab) |
| Colours a day | Watch this | Emerging | Review / narrative | Balanced/Mediterranean-style eating is associated with lower migraine burden; irregular dietary patterns can trigger attacks. | Food in migraine management review 2024 (opens in a new tab) |
| Daytime alertness | Watch this | Emerging | RCT / meta-analysis | Irregular sleep is a major migraine trigger; consistent sleep-wake schedules are a cornerstone of prevention. | Robblee & Starling 2019, Cleveland Clinic J Med; lifestyle-migraine meta 2024 (opens in a new tab) |
| Daytime alertness | Watch this | Emerging | Review / narrative | Irregular sleep is a major migraine trigger; consistent sleep-wake schedules are a cornerstone of prevention. | Robblee & Starling, "SEEDS for success: Lifestyle management in migraine", Cleve Clin J Med 2019 (opens in a new tab) |
| Folate (B9) | Eat enough of | Emerging | Cohort / observational | Higher dietary folate intake is inversely associated with migraine frequency; evidence emerging. | Dietary B6/folate-migraine association (via food-migraine review 2024) (opens in a new tab) |
| Indoor air quality | Do this | Emerging | Review / narrative | Strong odors and sensory overload can provoke migraine; a calm, low-stimulus environment helps. | Migraine trigger literature (Frontiers 2022) (opens in a new tab) |
| Morning daylight | Do this | Emerging | Established clinical | Bright light/glare is a common migraine trigger; consistent light-dark timing supports circadian regularity. | American Migraine Foundation (opens in a new tab) |
| Movement (breaking up sitting) | Do this | Emerging | RCT / meta-analysis | Regular moderate aerobic exercise (30-50 min, 3-5x/wk) cuts migraine frequency/severity 30-40%, sometimes exceeding oral preventives. | Lifestyle-migraine meta 2024; American Migraine Foundation (opens in a new tab) |
| Movement (breaking up sitting) | Do this | Emerging | RCT / meta-analysis | Regular moderate aerobic exercise (30-50 min, 3-5x/wk) cuts migraine frequency/severity 30-40%, sometimes exceeding oral preventives. | "The relationship between lifestyle behaviors and tension-type headache and migraine: a systematic review and meta-analysis", Medicine 2025 (opens in a new tab) |
| Pantothenic acid (B5) | Eat enough of | Emerging | Established clinical | Headache is a reported symptom of deficiency. | NIH ODS – Pantothenic acid (opens in a new tab) |
| Sleep hygiene - Bedroom | Do this | Emerging | RCT / meta-analysis | Irregular sleep is a major migraine trigger; consistent sleep-wake schedules are a cornerstone of prevention. | Robblee & Starling 2019, Cleveland Clinic J Med; lifestyle-migraine meta 2024 (opens in a new tab) |
| Sleep hygiene - Bedroom | Do this | Emerging | Review / narrative | Irregular sleep is a major migraine trigger; consistent sleep-wake schedules are a cornerstone of prevention. | Robblee & Starling, "SEEDS for success: Lifestyle management in migraine", Cleve Clin J Med 2019 (opens in a new tab) |
| Sleep hygiene - Clock & light | Do this | Emerging | RCT / meta-analysis | Irregular sleep is a major migraine trigger; consistent sleep-wake schedules are a cornerstone of prevention. | Robblee & Starling 2019, Cleveland Clinic J Med; lifestyle-migraine meta 2024 (opens in a new tab) |
| Sleep hygiene - Clock & light | Do this | Emerging | Review / narrative | Irregular sleep is a major migraine trigger; consistent sleep-wake schedules are a cornerstone of prevention. | Robblee & Starling, "SEEDS for success: Lifestyle management in migraine", Cleve Clin J Med 2019 (opens in a new tab) |
| Sleep hygiene - Intake & timing | Do this | Emerging | RCT / meta-analysis | Irregular sleep is a major migraine trigger; consistent sleep-wake schedules are a cornerstone of prevention. | Robblee & Starling 2019, Cleveland Clinic J Med; lifestyle-migraine meta 2024 (opens in a new tab) |
| Sleep hygiene - Intake & timing | Do this | Emerging | Review / narrative | Irregular sleep is a major migraine trigger; consistent sleep-wake schedules are a cornerstone of prevention. | Robblee & Starling, "SEEDS for success: Lifestyle management in migraine", Cleve Clin J Med 2019 (opens in a new tab) |
| Sodium | Eat enough of | Emerging | RCT / trial | Sodium balance interacts with hydration; hyponatremia/dehydration-related sodium loss can provoke headache (low-sodium DASH otherwise helps). | Migraine diet literature 2022 (opens in a new tab) |
| Sugary drinks & snacks — cut back | Do this | Emerging | Review / narrative | Balanced/Mediterranean-style eating is associated with lower migraine burden; irregular dietary patterns can trigger attacks. | Food in migraine management review 2024 (opens in a new tab) |
| Tobacco / vaping — quit | Do this | Emerging | Cohort / observational | Smoking is associated with increased migraine/headache frequency. | Migraine risk-factor literature (opens in a new tab) |
| Total Fiber | Eat enough of | Emerging | Cohort / observational | Higher dietary fiber is associated with fewer severe headaches/migraine (about 11% lower per 10 g/day). | Dietary fiber & severe headache/migraine (NHANES) (opens in a new tab) |
| Ultra-processed food — cut back | Do this | Emerging | Review / narrative | Balanced/Mediterranean-style eating is associated with lower migraine burden; irregular dietary patterns can trigger attacks. | Food in migraine management review 2024 (opens in a new tab) |
| Vitamin B6 | Eat enough of | Emerging | Cohort / observational | Higher dietary vitamin B6 intake is inversely associated with severe headache/migraine; evidence emerging. | Dietary B6/folate-migraine association (via food-migraine review 2024) (opens in a new tab) |
| Vitamin D | Eat enough of | Emerging | Cohort / observational | Low vitamin D status is associated with higher migraine frequency; supplementation evidence is emerging. | Food in migraine management review 2024 (opens in a new tab) |
Held for the whole Neurological & Mental Health system
These rows name no single condition. The Map records them against the whole body system, so they are shown separately rather than folded in.
| Nutrient or lever | Direction | Strength | Evidence type | What was found | Source |
|---|---|---|---|---|---|
| Falling & staying asleep | Watch this | Strong | RCT / meta-analysis | Insomnia roughly doubles the longitudinal risk of developing depression. | Baglioni et al., J Affect Disord 2011 (insomnia as predictor of depression, meta-analysis) (opens in a new tab) |
| Loneliness — reduce | Watch this | Strong | Established clinical | Social isolation and loneliness are modifiable risk factors for dementia; social interventions can slow cognitive decline. | Social isolation and dementia review (2025) (opens in a new tab) |
| Manganese | Don't overdo | Strong | Established clinical | Manganese excess accumulates in the basal ganglia and causes MANGANISM — a Parkinson-like extrapyramidal syndrome (bradykinesia, rigidity, tremor, gait/speech changes). Chiefly from inhalation (welding/mining), contaminated water, or IV/parenteral nutrition and liver disease; the oral UL is 11 mg. | NIH DRI / manganism literature (opens in a new tab) |
| Manganese | Don't overdo | Strong | RCT / meta-analysis | Manganese excess accumulates in the basal ganglia and causes MANGANISM — a Parkinson-like extrapyramidal syndrome (bradykinesia, rigidity, tremor, gait/speech changes). Chiefly from inhalation (welding/mining), contaminated water, or IV/parenteral nutrition and liver disease; the oral UL is 11 mg. | Manganese exposure and cognitive performance: A meta-analytical approach, Environ Pollut 2023 (opens in a new tab) |
| Sodium | Eat enough of | Strong | Established clinical | Acute severe hyponatremia causes cerebral edema, confusion, seizures, coma and can be lethal; it is the most common electrolyte disorder (usually from water excess/illness, not low salt intake). | LPI / StatPearls – Hyponatremia (opens in a new tab) |
| Sodium | Eat enough of | Strong | Established clinical | Acute severe hyponatremia causes cerebral edema, confusion, seizures, coma and can be lethal; it is the most common electrolyte disorder (usually from water excess/illness, not low salt intake). | Linus Pauling Institute — Sodium (opens in a new tab) |
| Water | Don't overdo | Strong | Established clinical | Overhydration (drinking faster than the kidneys can excrete, ~0.8-1 L/hour) dilutes blood sodium -> hyponatremia/water intoxication: headache, nausea, confusion, seizures, cerebral edema, coma and death. Seen in endurance athletes and psychogenic polydipsia. (Directly connects to the Sodium deficiency row.) | Water-intoxication systematic review (opens in a new tab) |
| Belonging (groups / third place) | Watch this | Moderate | Established clinical | Group engagement and community connection help preserve cognition and mental health. | Social engagement and cognition review (2025) (opens in a new tab) |
| Breath (how you breathe) | Watch this | Moderate | RCT / meta-analysis | Slow breathing shifts autonomic balance toward parasympathetic activity, reducing stress and anxiety. | Slow-paced breathing meta-analysis, Mindfulness 2024 (opens in a new tab) |
| Copper | Don't overdo | Moderate | Established clinical | Copper accumulation (Wilson's disease) causes neurological (tremor, dystonia, dysarthria) and psychiatric symptoms, plus Kayser-Fleischer eye rings. | Wilson's disease literature (opens in a new tab) |
| Daytime alertness | Watch this | Moderate | Established clinical | Excessive sleepiness reduces mental processing, concentration and reaction time. | Sleepiness and neurocognitive-function literature (opens in a new tab) |
| Inner circle (close ties) | Watch this | Moderate | Established clinical | Rich social ties protect mental and cognitive health; isolation raises dementia risk. | Social engagement and cognition review (2025) (opens in a new tab) |
| Magnesium | Don't overdo | Moderate | Established clinical | Hypermagnesemia causes lethargy, muscle weakness, difficulty breathing and depression. | NIH ODS – Magnesium (opens in a new tab) |
| Molybdenum | Eat enough of | Moderate | Established clinical | Dietary deficiency is essentially unreported; the genetic molybdenum cofactor deficiency (MoCD) causes neonatal seizures, severe brain degeneration and early death. One TPN case caused headache, tachycardia and night blindness. | MoCD literature / NIH ODS – Molybdenum (opens in a new tab) |
| Molybdenum | Eat enough of | Moderate | Established clinical | Dietary deficiency is essentially unreported; the genetic molybdenum cofactor deficiency (MoCD) causes neonatal seizures, severe brain degeneration and early death. One TPN case caused headache, tachycardia and night blindness. | NIH Office of Dietary Supplements — Molybdenum (opens in a new tab) |
| Screens before bed — cut back | Do this | Moderate | RCT / meta-analysis | Problematic smartphone use is linked to poorer mental health - higher stress, anxiety and depression. | Yang et al., Psychiatry Research 2020 (meta-analysis) (opens in a new tab) |
| Sleep duration | Watch this | Moderate | Established clinical | Insufficient sleep impairs cognition and mood regulation. | Sleep-cognition/mood literature (AHA statement) (opens in a new tab) |
| Sleep quality (refreshed) | Watch this | Moderate | RCT / meta-analysis | Poor sleep quality raises risk of depression, anxiety and cognitive dysfunction. | Sleep-quality and mental-health meta-analyses (opens in a new tab) |
| Staying in touch (social reps) | Do this | Moderate | Established clinical | Ongoing social engagement helps protect cognitive function. | Social engagement and cognition review (2025) (opens in a new tab) |
| Vitamin E | Don't overdo | Moderate | RCT / meta-analysis | Two trials found increased hemorrhagic (brain) stroke risk with alpha-tocopherol supplements. | NIH ODS – Vitamin E (ATBC; Physicians' Health Study) (opens in a new tab) |
| Warmth & quality of ties | Watch this | Moderate | Cohort / observational | Relationship quality predicted cognitive health; secure attachment predicted better memory years later. | Harvard Study of Adult Development (opens in a new tab) |
| Alcohol — cut back | Do this | Emerging | Established clinical | Alcohol contributes to alcohol-use disorders, epilepsy and other mental-health and neurological harms. | Global Burden of Disease Alcohol Collaborators, Lancet 2018 (opens in a new tab) |
| Balance (one-leg stand) | Watch this | Emerging | Established clinical | Single-leg balance is impaired by neurological conditions (Parkinson's, MS, dementia), reflecting central postural control. | Single Leg Stance Test (clinical review) (opens in a new tab) |
| Blood oxygen (SpO2) | Watch this | Emerging | Established clinical | Hypoxemia reduces oxygen delivery to the brain, causing confusion and, if chronic, cognitive impairment. | Hypoxemia literature (opens in a new tab) |
| Blood pressure | Watch this | Emerging | RCT / meta-analysis | High blood pressure is the leading risk factor for stroke and is linked to vascular cognitive decline. | Prospective Studies Collaboration / hypertension literature (opens in a new tab) |
| Breathing rate | Watch this | Emerging | Established clinical | Respiratory rate is often the first vital sign to change with a shift in cardiac or neurological state. | Vital-signs assessment guide (opens in a new tab) |
| Cardio / VO2max | Watch this | Emerging | Cohort / observational | Low CRF is associated with higher risk of dementia and depression across cohort meta-analyses. | Lang et al., BJSM 2024 (opens in a new tab) |
| Sleep regularity | Watch this | Emerging | Cohort / observational | Irregular sleep patterns are associated with poorer cognitive and academic performance. | Circadian-disruption / performance literature (opens in a new tab) |