Lifestyle changes like eating well and getting enough rest can help decrease migraine attacks, according to research. Though these practices cannot guarantee full relief of symptoms in all cases, studies show they are successful for some individuals.
Discuss with your patients which foods may trigger headaches, such as gluten (which can lead to celiac disease) and refined sugar, in addition to encouraging them to keep a food diary.
Eat a Healthy Diet
Foods such as aspartame, MSG and caffeine are known migraine triggers; however, pinpointing individual triggers isn’t easy. Martin suggests keeping a food and symptom diary to track potential migraine dietary triggers over a three day period prior to an attack as this will give more accurate results.
Identify any food triggers of an attack and try cutting back for at least several weeks to see if your symptoms improve. It is also vital that you drink plenty of water to stay hydrated as dehydration can contribute to headaches.
Some diets, like the low glycemic index and ketogenic diets, may help decrease migraine attacks in some individuals, though any such changes should only be undertaken under guidance of healthcare provider or headache specialist in order to avoid vitamin or mineral deficiency. A balanced diet that includes various nutrients is generally key.
Exercise Regularly
Physical inactivity is a known risk factor for migraine. Studies indicate that regular physical activity, specifically moderate intensity aerobic physical activity three or more times each week, helps alleviate migraine symptoms and can reduce their frequency. Regular moderate intensity aerobic physical activity should ideally last 30 minutes each time and should ideally occur three or more times each week ideally with at least 30 minutes being dedicated solely to aerobic conditioning exercises (ideally 30 minutes of moderate intensity aerobic physical activity is ideal).
Yoga or other mind-body exercises that promote relaxation and relieve stress may also be effective at helping alleviate migraine symptoms. Such practices can be very relaxing and take the focus away from stressful situations that could otherwise trigger migraine attacks.
Maintaining adequate rest and hydration are other lifestyle changes that may help prevent migraines. It is essential to adhere to standard sleep hygiene recommendations and eat healthily and drink water on a daily basis; furthermore, keeping a diary about migraines and your diet may prove helpful, particularly for patients experiencing food or drink-triggered migraines.
Get Enough Sleep
Migraines can be caused by many different factors, including lack of rest. According to studies, patients who get enough rest have significantly fewer migraine headaches than those who don’t.
Regular, adequate sleep can help protect against migraines by regulating circadian rhythm and decreasing pain threshold. On the other hand, poor sleeping or disorders such as insomnia and teeth grinding can increase risk and trigger migraines in those most vulnerable to them.
For optimal sleep, patients should strive to establish regular bedtime and wake times, even on weekends. Furthermore, they should avoid drinking alcohol or taking stimulants such as caffeine late in the day.
Patients having difficulty sleeping should add magnesium supplements to their diet as a means of relaxation and potential help with sleep. Furthermore, eating a well-balanced diet, exercising regularly and not skipping meals are key elements in order to ensure quality restful restful nights’ rest. Furthermore, keeping a food diary may help identify possible triggers like red wine, cheese or chocolate.
Manage Your Stress
Stress can trigger migraines in many individuals and lead to a downward spiral of pain that prevents participation in life. You can take steps to alleviate your stress and prevent migraines through meditation, yoga, taking hot baths or regularly participating in charitable work – such as doing regular meditation or yoga practices or volunteering.
Hydration can also play an essential part in helping prevent migraines; research indicates that those who drink enough water have less headaches.
Women are more prone to migraines than men and their headaches tend to be worse and last longer. A migraine could be triggered by hormonal fluctuations just before menstruation or alcohol or caffeine consumption; foods containing artificial sweeteners and processed meats; light or loud noise; as well as food allergies, certain medications, stress. People living with migraine should learn their triggers so as to minimize potential episodes; by following their treatment plan closely enough, doctors can provide medication which may help ease migraine pain.
