Thanksgiving 2024: Navigate the Feast Without Migraine

Thanksgiving is here, and for migraine sufferers, the traditional spread can be a minefield of potential migraine-inducing foods. Whether you're hosting dinner or attending a family gathering, this guide will help you enjoy the holiday without paying the price with a migraine. 

Traditional Thanksgiving Dishes: Migraine Makeover 

Turkey: Your Main Course Strategy 

Classic Roast Turkey - Generally safe, but watch out for:

• Processed meats with nitrates 

• Pre-seasoned or brined turkeys with added MSG 

Migraine-Safe Modifications:  

• Choose fresh, organic turkey 
  
  
• Season with herbs like sage and thyme instead of pre-made seasoning mixes 
  
  
• Avoid deep-frying, which can introduce inflammatory oils 

Stuffing: Proceed with Caution 

Potential Electrolyte Imbalance:  

• Aged breads 

• Processed ingredients 

• Excessive yeast 

Migraine-Friendly(er) Alternatives:

• Gluten-free bread 

• High protein bread 

• Check out this carnivore-friendly recipe: Soul Bread 

• Homemade stuffing with fresh herbs 

• Limit bread varieties known to cause inflammation, such as those with a lot of sugar bread 

Cranberry Sauce: Sweet but Tricky 

Store-Bought Risks:

• High sugar content 

• Artificial preservatives 

Homemade Solution:  

• Make your own with fresh cranberries 

• Use natural sweeteners like monk fruit 

• Add anti-inflammatory spices like cinnamon 

• Fruits high in fiber like Raspberries, blackberries, figs, and pears
  

Pumpkin Pie: Dessert Dilemma 

Ingredients to Avoid:  

• Processed whipped cream 

• Artificial flavors 

• Excessive sugar 

Migraine-Safe Dessert Hack:

• Homemade pumpkin custard 

• Use coconut cream instead of dairy 

• Choose natural sweeteners 

Check out this awesome Carnivore Thanksgiving Feast video by Jenny Mitich 

Other Thanksgiving Tips and Ideas 

Stores Open on Thanksgiving 

If you need last-minute ingredients or supplies, check local stores' holiday hours. Many stores offer limited hours or have specific pharmacy and grocery sections open. 

Here is a link to a list of stores that will be open on Thanksgiving Day, but remember to check your local hours.  

Thanksgiving Games: Distraction and Stress Management 

Low-stress games can help manage potential migraine:  

• Gentle Rain - The goal is to place the lake tiles in such a way to cause all eight types of lilies to bloom before you run out of tiles and the rain ends. 

• Cascadia - Take a journey to the Pacific Northwest as you compete to create the most harmonious ecosystem in Cascadia! 

• Dorfromantik: The Board Game - Use hexagonal tiles to form a beautiful landscape together and try to fulfill the wishes of its population. 

• Brindlewood Bay: A Dark & Cozy Mystery Game - Play as a group of elderly women solving murder mysteries in their quaint New England town. The game is low-prep and easy to play no matter what your experience with tabletop roleplaying games. 

Hydration and Supplement Tips 

• Electrolytes: Prepare in advance 

• Magnesium: Take before and during the day 

• Ginger Tea: Keep on hand for potential migraine onset 

A Note on Artificial Sweeteners: Holiday Indulgence vs. Health Consciousness 

At Health by Principle, we typically advise against artificial sweeteners due to their potential health implications, especially for migraine sufferers. However, we recognize that the holidays are a time of celebration, and absolute restrictions can sometimes feel overwhelming. We want to speak directly to those moments when you might choose to use an artificial sweetener during your Thanksgiving feast. 

Our Honest Perspective: 

• Artificial sweeteners can contribute to migraines for some individuals. 

• Everyone's body responds differently to these compounds 

• The holiday is about connection, not perfection 

If you do choose to use artificial sweeteners: 

• Be mindful of your total intake 

• Monitor your body's response 

• Consider natural alternatives when possible 

• Stay hydrated 

• Listen to your body's signals 

Remember, one day of careful indulgence doesn't negate your overall health journey. If an artificial sweetener helps you enjoy a moment with loved ones without feeling deprived, we support your choice. The most important ingredient in any holiday meal is compassion—for yourself and others. 

Final Thoughts 

Thanksgiving doesn't have to be a migraine minefield. With careful planning and smart modifications, you can enjoy a delicious meal without the pain. 

Pro Tip: Prepare migraine-safe dishes in advance and bring them to share. This ensures you'll have safe options and introduces your family to delicious alternatives. 

Wishing you a peaceful, delicious, and migraine-free Thanksgiving!