Finding Relief from Migraines: A Functional Medicine Approach with Dr. Jenny Tufenkian, ND

Migraines are more than just headaches—they’re full-body storms that can steal days from your life, leaving behind exhaustion, confusion, and fear of the next one. For millions of people worldwide, finding relief often feels like a guessing game. Pills, diets, detoxes—everyone seems to have the solution. But as Dr. Jenny Tufenkian, ND, reminds us, “There’s no perfect diet or single cure that works for everyone. We all go through different stages in life, and what’s right for your body now may not be right later.”

In her conversation with Dr. Amelia Scott Barrett, MD, Dr. Tufenkian shares a refreshing and practical perspective for migraine sufferers—one that goes beyond quick fixes and focuses on healing the whole system. Let’s explore her insights and discover actionable steps you can start using today to take control of your migraines.

1. The Myth of “One Fix” for Migraine Relief

We live in an age of endless wellness advice—carnivore, keto, vegan, paleo—and for someone in pain, every new diet or supplement promises hope. But Dr. Tufenkian cautions migraine patients not to fall into what she calls “the myth of the one thing.”

“It’s really easy to get into the myth of the one thing—where it’s this one supplement, this one diet, or this one superfood that’s going to cure you. But that’s not how healing works.”

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2. Inflammation: The Hidden Culprit Behind Many Migraines

When it comes to migraines, inflammation is a key player. But measuring it isn’t as simple as taking one blood test.

“Most of my patients do not have elevated CRP, and yet they have signs and symptoms of inflammation,” Dr. Tufenkian explains. “CRP is not sensitive enough to measure the kind of inflammation we’re talking about.”

This means that even if your lab results look “normal,” you could still be dealing with chronic, low-grade inflammation that contributes to migraine activity. This kind of inflammation often stems from poor gut health, environmental toxins, infections, or an overactive immune response.

Signs you may have underlying inflammation:

• Brain fog or fatigue between migraine episodes

• Stiffness or joint pain

• Food sensitivities or bloating

• Skin issues such as eczema or acne

• Difficulty recovering from illness

Since traditional inflammation markers like CRP don’t always show the full picture, Dr. Tufenkian often uses immune panels and functional tests to get a better view of what’s going on beneath the surface.

Actionable takeaway:
If you suspect inflammation is a root cause of your migraines:

• Track symptoms after meals—especially headaches, bloating, or fatigue.

• Reduce highly processed foods, refined sugar, and alcohol.

• Increase intake of anti-inflammatory foods—berries, leafy greens, fatty fish, and olive oil.

• Support your gut health with fiber, probiotics, and variety in your diet.

3. Why Variety Matters More Than “Perfect” Diets

In the world of migraine nutrition, restrictive diets like keto or carnivore sometimes get attention for their ability to calm inflammation. But according to Dr. Tufenkian, these should only be temporary tools, not long-term solutions.

“I don’t think there’s a perfect diet for everyone. And I don’t think the carnivore diet is sustainable long term. Research shows that a healthy microbiome—fed by over 30 different kinds of foods per week—is the healthiest diet we’ve found.”

A diverse diet fuels your gut microbiome, which in turn reduces inflammation and helps regulate the nervous system—both essential for migraine prevention. Limiting yourself to only a few food groups, while helpful for short-term relief, can backfire over time by reducing beneficial bacteria and nutrient diversity.

Actionable takeaway:
Try a “30 Plants Challenge” for better gut and brain health.
Each week, aim to eat 30 different plant-based foods—fruits, vegetables, nuts, seeds, grains, and legumes all count. This not only supports your microbiome but also boosts levels of antioxidants and magnesium—both linked to migraine prevention.

4. The Power of Breath: Resetting Vagal Tone

One of Dr. Tufenkian’s favorite tools for migraine management is breathwork—specifically, the 5-7-8 breathing method, recommended by vagal tone expert Navaz Habib.

“It’s been studied to help reset your vagal tone. You breathe in for five, hold for seven, and exhale for eight. Doing four rounds really helps.”

The vagus nerve plays a key role in regulating inflammation, digestion, and stress response—all of which affect migraines. Practicing vagal toning through breathwork can reduce migraine triggers by calming the body’s stress response.

How to Practice 5-7-8 Breathing:

1. Inhale slowly through your nose for 5 seconds.

2. Hold your breath for 7 seconds.

3. Exhale gently through your mouth for 8 seconds.

4. Repeat four rounds, ideally several times a day or at bedtime.

Actionable takeaway:
Use this technique at the first sign of migraine onset or stress. Many patients find it reduces the severity or even stops an attack in its early phase.

5. Long COVID, Chronic Fatigue, and Migraines

In her practice, Dr. Tufenkian sees overlap between migraine patients and those struggling with post-viral fatigue syndromes like Long COVID or ME/CFS (Myalgic Encephalomyelitis/Chronic Fatigue Syndrome).

“Long COVID is very similar to MECFS—it’s one of the root causes of chronic illness that starts with infection. It’s just that COVID is the straw that broke the camel’s back.”

For some patients, the COVID infection triggered ongoing inflammation and nervous system dysfunction, creating new or worsened migraines.

“Long COVID has its own personality—it’s unpredictable. You think you’re better and then it takes a sharp right turn. You have to treat it longer than you think and be cautious until you’re fully out of it.”

Actionable takeaway:
If you developed migraines or chronic fatigue after a viral illness:

• Focus on rest and pacing—avoid pushing yourself too hard on “good days.”

• Support your immune system with nutrient-dense foods and adequate protein.

• Consider working with a functional medicine provider to identify infections, mitochondrial dysfunction, or inflammation patterns.

Final Thoughts: Healing Is a Journey, Not a Quick Fix

Healing from migraines isn’t about perfection—it’s about progress. As Dr. Jenny Tufenkian beautifully puts it:

“We all go through different stages in our life based on age and health. What’s right for you now might change later. It’s about learning to listen to your body and support it where it is.”

If you’ve been chasing the next “miracle cure,” take a breath. Your path to relief may not be linear, but with the right tools, understanding, and self-compassion, it is possible. Healing happens step by step, as you rebuild your resilience—body, mind, and spirit.