Migraines don’t have a cure, but lifestyle changes and medication may make managing symptoms and decreasing their impact easier. Cleveland Clinic’s headache and migraine experts can assist in finding an appropriate combination for your specific symptoms.
Pain-relieving medicines can provide temporary relief during an attack and may be available over-the-counter or by prescription. Other drugs work to prevent migraines by altering blood flow or changing brain chemistry.
1. Avoid Triggers
migraine headaches can be brought on by numerous things, but some of the most frequently reported triggers include changes to sleep and food (especially aged cheese, alcohol and lunchmeat with added nitrates like nitrates found in lunchmeat), caffeine withdrawal or missing meals altogether, hormone fluctuations (like those related to menstruation), lights and glare, loud noises, strong scents or stress.
Create a headache diary to track what you eat, drink and do each day can help identify any patterns that might be contributing to headaches. Writing down what might be triggers can provide important clues.
An effective daily routine, including consistent sleep and eating patterns, may also prove helpful in relieving symptoms of stress. Yoga or meditation might provide helpful relaxation techniques; alternatively you could speak to a counselor regarding ways to deal with stress. You should also avoid overusing over-the-counter pain medications; overusing can cause medication overuse headaches.
2. Relax
Migraines can be disabling, keeping you from getting the rest you need and making even simple tasks difficult to perform. But there are steps you can take to help prevent and alleviate migraine pain.
As an example, it’s wise to avoid foods containing MSG and yeast, while being aware of your caffeine consumption – many headaches can be triggered by too much caffeine consumption; so be mindful about how much is being consumed on an average day.
Consistent sleep schedule and adequate hydration are also key in combatting migraines and their causes, with an optimal goal being 7-8 hours of restful sleep per night and plenty of water consumed throughout the day. Aerobic exercise has also proven successful at mitigating or even preventing their occurrence; to do this safely it’s essential that any high intensity workouts be warmed up gradually first in order to avoid overexertion of oneself by overworking one’s body.
3. Stay Hydrated
Replenish any fluids lost throughout the day through sweat and urine production; when dehydration sets in without enough fluid intake, headaches or worsening of migraine symptoms may ensue.
Water should be consumed regularly – at least eight 8-ounce glasses daily is ideal – in order to remain properly hydrated, especially as caffeine and alcohol drinks can contribute to dehydration. Incorporating foods high in water content like watermelons, oranges and lettuce into meals will also help promote proper blood flow; watermelons contain magnesium which may ease migraine pain while most fruit juices contain riboflavin which promotes better treatment outcomes. Proper hydration promotes healthier blood flow as well as making medications used against migraine more effective; getting to understand how exactly these connections will play out will go a long way towards managing these illnesses as well as finding ways to prevent future attacks.
4. Eat Healthy
Migraines can cause you to shed fluids through vomiting and the desire not to eat when their headache hits. Maintaining a nutritious diet while being aware of what liquids you take in will be helpful in maintaining an optimal condition for recovery.
Certain foods – including aged cheese, chocolate and caffeine – contain substances known as amines which may trigger migraine symptoms. When possible, avoid these specific items if possible but do not restrict overall consumption.
Diets high in riboflavin (B2) may help prevent migraine. You can obtain this nutrient through various sources, including mushrooms, quinoa and nuts; probiotic foods like plain yogurt may also contain it. Studies suggest this vitamin may improve mitochondrial function and lower oxidative stress – both linked with migraine.
5. Get Plenty of Sleep
Researchers have discovered that people living with migraine can be vulnerable to brain changes and disruption; getting sufficient quality restful sleep may help mitigate this effect. More specifically, studies have discovered that switching from waking up at 7am Monday-Friday and sleeping until 10am on a Saturday can trigger headaches.
Lack of sleep can disrupt a person’s metabolism, leading to abnormal eating habits which could potentially trigger an attack.
Good sleep hygiene for people living with migraine is vital, including sticking to a regular bedtime routine, limiting caffeine after lunch and drinking fluids slowly so as to avoid frequent visits to the bathroom during the night. While making changes can be challenging at first glance, their rewards can often make the journey worth while.
