Migraines can be debilitating headaches that last from four to 72 hours and feature nausea, vomiting, light or sound sensitivity and other symptoms.
Over-the-counter pain relievers such as acetaminophen (Tylenol) and ibuprofen (Advil, Motrin IB) may help. But be wary not to take these medicines too frequently as this could lead to medication-overuse headaches.
Deep breathing
Altering how you breathe can help alleviate migraine pain. Deep breathing helps lower heart rate, increase oxygen intake in your bloodstream and signal to your brain that you’re calm – as well as release feel-good chemicals called endorphins!
To practice deep breathing, place one hand on your chest and the other just below your ribcage on your stomach, taking several deep and slow breaths until one hand moves more than the other. Breathing exercises help counter this response to stress by activating your parasympathetic nervous system resulting in muscle relaxation and reduced stress levels.
Staying hydrated
Dehydration is often at the root of migraine headaches. This dehydration can produce throbbing or pulsing pain and impair vision; to help avoid or alleviate such attacks, keep track of how much water you drink each day by keeping a diary or drinking enough during an attack.
Exercise regularly as this can help relieve stress and maintain a healthy weight, potentially helping decrease migraine attacks. Aim to engage in at least 30 minutes of physical activity each day, gradually progressing to more vigorous physical activities as your body adjusts.
Swap out sugary beverages with low-sugar drinks such as coconut water or sports drinks designed for hydration, with at least eight glasses of water a day as your goal.
Massage
Migraines are a type of primary headache characterized by throbbing in the head and neck area, along with other symptoms like light and sound sensitivity and nausea/vomiting. A migraine typically lasts from several hours to several days before subsiding on its own.
Home remedies and lifestyle changes may help alleviate migraine pain. Acupressure involves applying pressure to specific points on the body; yoga and gentle stretching exercises may also help ease stress-induced migraines.
OTC pain relievers may also provide some relief. Common examples include ibuprofen, aspirin or acetaminophen; however it’s best to consult a physician prior to trying any treatments.
Avoiding triggers
Migraine patients frequently report experiencing light sensitivity that worsens their pain. This could be caused by changes in one’s sleep-wake cycle or by retinal ganglion cells being sensitive to light impulses and nerve impulses.
Common triggers include alcohol, caffeine, red wine, chocolate and artificial sweeteners such as aspartame as well as the preservative monosodium glutamate (MSG). Furthermore, changes in weather, skipping meals or stress may also contribute.
An effective migraine diary can assist in the identification of triggers by documenting when and what led to headache episodes, helping identify patterns. Once identified, avoiding those triggers will reduce their frequency.
Ice therapy
Ice therapy may not be a cure-all solution to migraines, but it can provide temporary relief during an attack. By changing blood flow and inflammation levels, this approach reduces pain and throbbing while relieving pressure in your head and neck.
Doctors don’t fully understand why cold treatments alleviate migraine pain, but some theories point towards constriction of blood vessels as the source. When experiencing migraine symptoms, your brain produces neurochemicals which increase pain; cold temperatures reduce this release and prevent pain signals from being sent directly to the brain, according to neurologe Umer Najib.
Reusable wearable ice packs such as neck wraps can be purchased online, or made yourself. A recent clinical trial demonstrated that using frozen neck wraps targeted to carotid arteries (major blood vessels in front of neck) significantly reduced self-reported migraine pain.
Avoiding caffeine
Individuals suffering from migraine can reap significant advantages by cutting caffeine out of their diets, which includes caffeinated beverages like coffee, tea and soft drinks; caffeinated foods, such as aged cheeses; lunchmeats containing nitrates (such as those found in hot dogs); as well as medications including some headache medicines.
As those living with migraine can find it helpful to keep a headache diary, noting when their symptoms arise and for how long. This will allow them to identify potential triggers more accurately.
Overuse of over-the-counter pain relievers may result in rebound headaches, so only take them as instructed. If you take medication for migraine, check with your healthcare provider if it contains caffeine and they may suggest safer alternatives.
