These 90 days will
change your life

Scientific Proven Methods to Reduce
Migraine and Tension-Type Headache

Amazing results!

I started getting headaches in 2015. At first, they were mild, but in the last two years, they have become worse and worse. I have tried a lot of treatments: physical therapy, mindfulness, dentists, and treatment by a neurologist – so I didn’t really believe in this. 

But after just a couple of weeks of this program, I felt so much better. My stress levels got lower and the sleep quality really improved.

My migraines are so much less frequent now.
This is amazing! I really enjoy this.

Maaike, 40

The Netherlands

What is the Scandinavian Method?

The Scandinavian Method (TSM) is a proactive lifestyle program that aims to reduce our clients’ migraine and tension-type headaches through a 90-day program. This science-based program is individually designed to battle the problems that trigger your Migraine and Headaches.

Postural Therapy

Research shows that corrective exercises have a significant effect on tension-type headaches. Through our self-assessment procedure, we create an exercise program to target the muscles that need strengthening to reduce tension in your body.

Healthy Living

Healthy living focuses on nutrition and daily exercise. This is not a diet aimed at reducing or gaining weight – although it might be a result. We focus on creating a healthy lifestyle you will enjoy and one that will reduce inflammation in your body, stabilize blood sugar, and lower your blood pressure.

Stress relief

Stress is one of the biggest migraine triggers, and as many as 80% list stress as a common trigger.
We give you different stress management techniques and daily exercises that have been proven to reduce stress-related headaches.

Individual tailored program

Self-Assessment Procedure

Migraine can be caused by different problems or a string of problems. Our comprehensive test is similar to the assessment a doctor and therapist would do. This test will search for problems that can trigger your migraine/TTH.

Individually tailored program

Based on your test results, our system will generate a 90-day program tailored to target your problems. There are several aspects of the program that you could choose to fit what you like and your physical form.

The Program will

  • Reduce Migraines and Headaches

  • Reduce your stress levels

  • Improve your sleep

  • Regulate your blood sugar

  • Improve your health

  • Strengthen your body

  • Give you better posture

  • Reduce risk for diabetes and dementia

About us

The people behind The Scandinavian Method are Norwegian and Swedish.

Our professional backgrounds complement each other to form the holistic approach we are using.

Kaja Nysæter

M.Sc. Physiotherapy

Specialized in Psychiatric and Norwegian Psychomotoric Physiotherapy (NPMP), which has been established to aid in the relief of pain as well as psychosomatic disorders.

Kent Nyborg Josefsen

M.Sc. Musculoskeletal Physiotherapy

Fifteen years of experience and specialized in treating migraine and TTH, neck, shoulders, and lower back.

Geraline Rotter Nilsson

B.Sc. Nursing. Specialized Public Health Nurse

Geraldine was the first client five years ago and used our method to better her life.
She focuses on nutrition, stress, and physical health.

Espen Solhaug

M.A. Psychology, MBA

Author of the book “What is causing your migraine: …and what you should do to reduce the frequency and intensity“.
Espen has been teaching and practising at universities in Norway. Certified fitness and nutrition coach.

Anna Estensen

B.A. Education

Anna is our exercise model and will be showing you how to do the exercises correctly.

Our books

Want to learn more about your Migraine and Migraine Management?

We make Migraine research more available for migraine sufferers. Through our books you will learn what might be causing your migraine and what you can do to reduce the number of migraine days and the intensity of migraine attacks. If you are not using a Migraine Tracker or Headache journal we recommend you start doing so – This is crucial if you are seeing a neurologist or a GP. The tracker helps you find out what kind of migraine (s) you have and what trigger them.

Note that all of our books are included in 90-days program without any extra charge. The books are available in national libraries in Norway.

Ebook

50 things you need to check
if you suffer from Migraine

The Comprehensive Guide to Identifying and Managing Your Headache Triggers

Are you tired of letting migraines and tension-type headaches (TTH) control your life? This groundbreaking guide offers a systematic approach to understanding the complex web of factors that may be triggering your pain.

Drawing from the latest research in neurology, nutrition, and mind-body medicine, “50 Things You NEED to Look For” provides a complete roadmap to identifying your personal headache triggers across five crucial domains:

  • The Body: Discover how physical factors from poor posture and TMJ disorders to vitamin deficiencies and gut health may be silently contributing to your headaches
  • The Mind: Uncover the powerful connections between psychological triggers like stress, anxiety, and emotional patterns that can initiate or intensify headache cycles
  • Nutrition: Learn which foods and dietary habits commonly trigger migraines and TTH, from histamine intolerance to caffeine consumption
  • Lifestyle: Examine how daily patterns in sleep, exercise, work-life balance, and technology use impact headache frequency and severity
  • Hormonal Influences: Understand the unique challenges faced by women whose headaches are influenced by menstruation, perimenopause, and birth control

Each of the 50 factors is explained with clarity and scientific backing, alongside practical strategies for assessment and management. This isn’t just another headache book—it’s a comprehensive investigation tool that empowers you to become your own headache detective.

An invaluable companion for those working with healthcare professionals, this guide helps you maximize your neurologist and doctor visits by providing a framework to track symptoms, identify patterns, and communicate effectively about your condition. Bring this book to your appointments to facilitate more productive discussions and create a true partnership in your headache management.

Perfect for both newly diagnosed headache sufferers and those who have struggled for years to find answers, this essential resource will transform your understanding of migraines and TTH and provide actionable steps toward lasting relief.

Take control of your headaches instead of letting them control you. Your journey to fewer headache days starts here.

Section 1
The Body: Physical Factors 4

Section 2
The Mind: Psychological and Emotional Triggers 44

Section 3
Nutrition: Dietary Detectives 53

Section 4
Hormonal Influences: Female-Specific Factors 74

Ebook

What is causing your migraines

…and what you should do to reduce the frequency and intensity

“What is Causing Your Migraines” draws from extensive experience developing holistic approaches proven to reduce migraine frequency and intensity.

The book clearly explains the different types of headache disorders, including migraines with and without aura, tension-type headaches, cluster headaches, and substance-related headaches.

Taking a comprehensive approach, it examines key factors contributing to headache vulnerability: chronic inflammation, sleep quality, nutritional imbalances, stress management, and hormonal fluctuations. Readers are guided through a systematic self-assessment process to identify their specific triggers.

“What is Causing Your Migraines” offers practical, evidence-based strategies for managing and reducing headache episodes. With actionable advice and medical insights, it provides migraine sufferers a clear path toward fewer, less intense episodes and improved quality of life.

MIGRAINE: A GLOBAL HEALTH BURDEN 7
The Prevalence of Migraine 7
The Socioeconomic Impact 7
Healthcare Costs 7
Lost Productivity 8
Disability and Absenteeism 8
Medication Expenses 8
Impact on Family and Caregivers 8
Cultural Perspectives and Stigma 9
Global Efforts and Collaborative Research 9

WHAT KIND OF MIGRAINE DO YOU HAVE? 10
Types of Migraine and headaches 10
Migraine with Aura 11
Migraine without Aura 12
Tension-Type Headache 12
Cluster Headache 13
Headache attributed to a substance or its withdrawal 14
Headache attributed to substance withdrawal: 15
Headache attributed to other substance withdrawal 15
The four phases of migraine attacks 17

SELF-ASSESSMENT 18
Medical History: 18
Triggers: 18
Family History: 19
Lifestyle Factors: 19
Body 20
Psychological Assessment: 20
Medication Assessment: 20
Other Health Conditions and Lifestyle Factors: 21

WHAT IS CAUSING YOUR MIGRAINES?
Migraine – the sum of many causes 22
Allostatic Load 22
Sleep 23
Nicotine 30
Nutrition 31
Food and inflammation 32
Foods that are known triggers 33
Lack of vitamins and minerals 37
Hydration and thirst 41
Tension in the neck 41
Poor posture 42
Stress 46
Depression and anxiety 48
Medicine Overuse 50
Hormones 51
Changes 54
WHAT YOU SHOULD DO TO REDUCE THE FREQUENCY AND THE INTENSITY OF YOUR MIGRAINE 55
Bidirectional relationship 56
General exercise 57
Postural exercises 63
Nutrition 64
Managing stress and relaxation techniques 72
Sleep hygiene and its importance 76
The holistic approach 77
APPENDIX 80
REFERENCES 89

Ebook / Print-on-demand

The Ultimate Migraine Tracker

Track migraines effectively for neurologist insights and your own understanding.

This tracker is designed to be an essential tool for individuals seeking to understand and manage their migraines, as well as for those tracking their experiences as recommended by neurologists. The Ultimate Migraine Tracker offers the most detailed framework available in a headache journal, providing crucial space to record a wide range of potential triggers, symptoms, and responses. This comprehensive approach is vital for people who actively want to manage their migraines, identify patterns, and communicate effectively with healthcare professionals.

This book is a key component for participants in the 90-day holistic migraine treatment program, “Cure Migraine – The Scandinavian Method”. For more information about the program, visit curemigraine.org.

Print-on-demand. Visit Lulu bookstore