Migraines affect everyone differently, but there are some things you can do to reduce migraine attacks. A diary can help identify triggers.
Warning signs often emerge hours or even days prior to experiencing migraine-like headaches, and if this is the case for you, take your prescribed medication as soon as possible. A cold compress or frozen vegetables may provide additional comfort in relieving pain.
Sleep better.
Sleep problems can aggravate migraine, while an interrupted or poor-quality night’s rest may trigger an attack. Migraine sufferers can improve their sleeping patterns by changing routines, practicing relaxation techniques and avoiding triggers.
Migraine sufferers tend to appreciate consistency, so it’s crucial that their sleep schedule stays the same. Neurologist and headache specialist Katherine Hamilton advises her patients who suffer migraines to keep to a regular sleep pattern as it helps their brain adjust to changes more smoothly.
When possible, try to go to sleep and wake up at roughly the same time each day. If you are having trouble sleeping, speak with your doctor about cognitive behavioral therapy for insomnia (CBT-I) which could improve migraine symptoms. Migraine pain may also stem from neck issues; so seek advice from a physiotherapist if this persists and leads to stiff neck or shoulder.
Avoid triggers.
Research has established the importance of avoiding food/drink triggers as part of migraine prevention, while following a healthy diet with regular meal times as being particularly helpful.
Recording when and how often symptoms strike can help identify possible triggers of migraine attacks, as well as what actions or foods were consumed at that time. With this information at your disposal, sharing it with your physician could result in more tailored strategies for prevention.
Avoid foods and drinks containing tyramine, such as aged cheese, chocolate, red wine, processed meats that have been preserved with curing agents or yeast. Daily caffeine intake may also increase your risk of migraine headaches; to lower this risk consider cutting back how much caffeine you drink each day.
Eat a healthy diet.
Diets that work best for migraine sufferers vary depending on who’s being treated, but there are some general guidelines. One such tip would be avoiding sugary beverages, caffeine and alcohol that dehydrate the body – these should all be avoided in order to stay hydrated and feel your best!
Keep a food diary to help identify potential triggers. If a specific food or drink seems to trigger migraines, try cutting it from your diet for a month and see if your migraines fade away. Be wary of strict elimination diets though; they could lead to vitamin and mineral deficiencies.
Consistent eating throughout the day is also key in avoiding sudden spikes and drops in blood sugar that may trigger migraines. Make sure each meal includes pain-relief foods.
Stay hydrated.
Stress can exacerbate migraine symptoms, so finding ways to relax is essential for relieving symptoms. Deep breathing, meditation and yoga can all be great strategies to ease tension. Furthermore, try regular physical activity (without overdoing it!) and maintaining a healthy weight – being overweight increases headache risk significantly.
Bright lights and loud noises can exacerbate migraine symptoms, so it is wise to have a dark and quiet space ready when they arise. A cold compress or heating pad applied directly on your neck or head may also help ease migraine discomfort.
Relax.
Migraines are more intense headaches that may leave you sensitive to light, sound and touch. Migraines can be debilitating and require that you take time away from usual activities in order to rest and recover.
A migraine diary is an invaluable way to pinpoint your triggers, which vary depending on who is reading. Loud noises might set off migraine attacks for some individuals while fragrances like perfumes or tobacco smoke might be enough.
Maintaining a regular sleep and meal pattern may also prove helpful in relieving symptoms of anxiety. Alcohol and caffeine may act as triggers in some individuals; to keep symptoms at bay it’s best to limit consumption, or consume in moderation. Extreme weather changes may also bring on attacks so it is crucial that we remain hydrated throughout our daily activities.
