Successfully Managing Migraines, Supporting Thyroid Health, & Achieving Sustainable Weight Loss Naturally by Deepika Chalasani, Best Nutritionist in Hyderabad, India

CASE STUDY & SUCCESS STORIES

Name: Sanjana

Age:  32 years

Location: France

Case Study

Sanjana, a 32-year-old software architect based in France, reached out to us seeking relief from persistent and intense migraine episodes that had begun to severely impact her productivity and overall quality of life. In addition to her migraines, she expressed growing concern about gradual weight gain and persistent fatigue.

A detailed assessment revealed that she had been diagnosed with hypothyroidism earlier in the year and had been on thyroid medication for the past three months. At the time of consultation, she weighed 76 kg, with a BMI of 28.9 kg/m², placing her in the overweight category. Her migraine attacks were frequent, unpredictable, and often debilitating, leaving her drained and unfocused throughout the day.

Sanjana’s primary goals were clear — to identify and manage the root causes of her migraines, reduce their frequency and intensity, enhance her energy levels, achieve healthy weight loss, and establish long-term lifestyle habits that supported both her physical and mental well-being while managing her thyroid condition effectively.

Approach by the Best Online Nutritionist and Dietician in Hyderabad, Telangana, India – Deepika Chalasani

Sanjana’s health journey required a nutrition plan that addressed her frequent migraine episodes and excess weight, given that she has been a hypothyroid patient. Living in France, managing a demanding 8 a.m. to 7 p.m. work schedule, and frequently travelling as part of her job, she often skipped meals, relied on caffeine, and reached for quick fixes to stay alert — habits that contributed to energy crashes and headache triggers.

The approach was not about rigid dieting or calorie-cutting but about creating a structured routine that enabled her to stay energized and focused while working, without feeling tired, reduce migraine triggers, and gradually achieve weight loss.

Her mornings started with two glasses of warm water to rehydrate after overnight rest and gently activate metabolism, followed by a cup of regular coffee, gradually transitioned to a healthier bullet coffee (black coffee with ghee) to support satiety, enhance focus, and prevent abrupt energy crashes and brain fog.

For breakfast, Sanjana could choose from sourdough toast with vegetables, steel-cut oats upma, rice poha with sautéed vegetables, or ragi idlis or dosa with vegetable chutney and sautéed vegetables. Each meal was paired with 100 g of fresh fruits and a vegan protein shake (30 g powder with 200–250 ml water). Alongside this, she had three soaked almonds and one Brazil nut.An optional 5–10 g of raw banana powder could be added to the dosa batter to reduce insulin spikes and support gut health.

This meal offered a balanced combination of complex carbohydrates, plant protein, and healthy fats, with magnesium from almonds and selenium from the Brazil nut, helping to sustain energy, improve focus, support thyroid function, and reduce migraine triggers.

Lunch (1:00 p.m.) was a wholesome, nutrient-rich meal designed to prevent post-meal drowsiness, support thyroid health, and reduce migraine triggers. Her plate included 150 g of steamed or sautéed watery vegetables, providing fiber, vitamins, and minerals to aid digestion and overall nutrient intake. This was served with a choice of 180 g cooked white or hand-pounded rice, 150 g cooked quinoa, or 2 ragi/jowar rotis, supplying complex carbohydrates. Protein was provided through 50 g of paneer made from 2–3% fat milk (grilled, sautéed, or bhurji-style) and 80 g of unflavored Greek yogurt, supporting muscle maintenance, thyroid function, and gut health through probiotics.

A small teaspoon (5 g) of ghee added healthy fats, enhanced absorption of fat-soluble nutrients, and contributed to satiety.

Her evening routine included yerba mate tea or decaffeinated coffee, paired with a light protein snack like cheese or hemp milk, supporting satiety, preventing energy dips, and promoting calmness while curbing pre-dinner cravings.

Dinner (7:00 p.m.) was a light, nourishing meal designed to support digestion and promote restful sleep. Her plate included 200 ml of vegetable soup or 200 g of sautéed/steamed softened vegetables, paired with a choice of 150 g cooked white or hand-pounded rice, 150 g cooked quinoa, or 100 g cooked quinoa with 100 g vegetable curry,Bisi Bele Bath made with pearl millet and black-eyed peas, ragi dosa, moong dal chilla, casava rotis providing complex carbohydrates, fiber, vitamins, and minerals. Protein was supplied through 80 g of tofu (sautéed, grilled, or pan-fried) or 100 g of cooked whole dals such as moong, masoor, urad, toor, or lobia, offering essential amino acids while keeping the meal light and easy to digest.

Before bedtime, she included hemp milk or a small serving of aged cheese to aid relaxation and sleep quality.

Meal gaps of 3.5–4 hours and hourly water intake were maintained for consistent metabolism and circulation.

Based on her blood reports and symptoms, Sanjana’s supplements were scheduled around meals to improve absorption and support her health goals: Magnesium glycinate post-breakfast or lunch (50 mg elemental; taken 10 days before her periods to reduce migraines and manage PMS), Vitamin B12 post-breakfast for energy and nerve health, a multivitamin post-lunch for overall nutrient support, and post-dinner Magnesium threonate (50 mg elemental) and Vitamin D to promote calmness, better sleep, and bone health. An Omega-3 supplement supported brain and heart health.

As part of her structured routine, she practiced a 20-minute HIIT session daily to boost metabolism, improve circulation, and enhance overall vitality.

The plan provided around 1,374 kcal and 55 g of efficient protein per day, along with strategic supplementation and regular activity, supporting consistent energy throughout the day, maintaining muscle mass, enhancing focus, stabilizing metabolism, and contributing to overall vitality while keeping her routine practical and sustainable.

Results:

After following the structured nutrition and lifestyle plan, Sanjana experienced a remarkable improvement in her health, energy, and daily functioning. Her daily headaches subsided, leaving her migraine-free for the first time in years — a change she describes with deep gratitude. She made steady progress toward her fitness goals and reduced her weight from 76 kg to 72.8 kg while continuing her wellness journey. Despite long work hours and multiple responsibilities, she now manages her meals effortlessly, enjoys experimenting with the options provided, and feels energetic, focused, and fully in charge.

Health markers and lab reports showed notable improvements: thyroid function stabilized, inflammation decreased, and metabolic health — including blood sugar and cholesterol — remained within healthy ranges. Sanjana’s journey was holistic, encompassing weight management, improved digestion, reduced migraine triggers, enhanced mental clarity, and increased vitality. She supports this by dedicating 30–45 minutes on weekends for practical grocery shopping and strategic cooking according to her preferences, managing everything without stress or feeling overwhelmed. Her progress wasn’t just about food — it was about building structure, awareness, and habits that sustain long-term well-being.

Deepika Chalasani is a Clinical Nutritionist, Mind and Body Transformation Coach, and co-founder of Fit4Life India, an integrated nutrition and wellness organization for Indians that provides complete solutions, addressing health and wellness challenges of individuals by working on their overall well-being. Deepika, the best nutritionist in Hyderabad for weight loss and online dietician, can be contacted via email at deepika.chalasani@gmail.com or Mobile at +91 9381525943

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