Sleep can help prevent migraines. Adults should aim to obtain at least 7-9 hours of restful slumber each night.
Avoid caffeine consumption in the morning, and keep a headache diary to identify possible triggers for headaches.
Avoid taking over-the-counter pain relievers too frequently, as this could lead to medication overuse headaches. Instead, try natural solutions such as riboflavin, magnesium, feverfew or butterbur.
Identify Your Triggers
There is a multitude of triggers that may bring on migraine pain, including cured meats, MSG, aged cheese, chocolate, caffeine and certain fragrances. To find your personal triggers and reduce them as much as possible. Maintaining a headache diary may help.
Keep a record of your symptoms by marking each day you experience a headache with either a green, yellow, or red dot depending on its intensity and disabling nature. For light headaches write green; moderate yellow; disabling red dot.
Maintaining a regular sleep schedule, avoiding foods known to be migraine triggers and staying hydrated are all strategies you can employ to reduce migraine attacks. A therapist may suggest other stress-relief techniques like biofeedback, meditation or yoga as effective approaches.
Eat Right
Research has proven that eating healthily can help prevent, treat and alleviate migraine headaches. Some foods and beverages may act as migraine triggers or reduce symptoms; each person responds differently. It may help to keep a food diary to identify any potential migraine triggers; then remove these foods for one month and monitor how your body responds.
Eating plenty of fruits and vegetables – particularly those rich in magnesium – is also vital. Consider including turmeric in your diet; studies have proven its efficacy in fighting inflammation and pain. When making any diet-related changes, be sure to work closely with a physician and registered dietitian so you’re getting all the essential vitamins and nutrients required by your body.
Stay Hydrated
Dehydration can aggravate migraine symptoms. To stay hydrated and reduce irritability, drink plenty of water throughout the day while replenishing fluid lost through sweating or urination with products low in sugar such as Pedialyte or sports drinks.
Avoid caffeine, as this may trigger an attack for some, and limit overall caffeinated intake. Some individuals find a small dose can help relieve pain; however, don’t become dependent on coffee or you risk withdrawal symptoms.
Bright light can be an easily-triggered migraine trigger, so consider wearing sunglasses or shields to block out direct sunlight. A dark room and shades can also help block out light when headache symptoms emerge; this is especially helpful for people suffering from photophobia, which is one of the primary symptoms associated with migraine.
Relax
An intense migraine can debilitate you for days at a time. A diary may help identify triggers, and preventive treatments may reduce both frequency and severity of attacks.
Temperature therapy: Applying an ice pack or cold washcloth to your head or neck can relieve pain and decrease symptoms such as light and sound sensitivity, while hot packs or warm showers can relax tight muscles but should not be applied directly to your forehead.
Practice mindfulness meditation and other relaxation techniques to reduce your stress levels, which may contribute to migraine pain and symptoms like nausea. Being aware can also help you accept discomforting migraine symptoms without resisting them such as stiff neck or light and sound sensitivity – practicing these skills daily could make a big difference!
