Migraine attacks can be debilitating, so many individuals seek preventative steps to lessen the frequency and intensity of them. A doctor may prescribe an antiseizure drug such as topiramate (Eprontia, Qudexy XR or Topamax) or valproic acid (Depakene or Depakote).
Lifestyle changes such as exercise and sufficient sleep can also provide relief. Additional treatment options such as biofeedback allow individuals to learn to regulate subconscious body functions.
Exercise
Regular physical activity has been found to significantly decrease migraine frequency for many. Aerobic exercise that raises your heart rate can strengthen muscles and joints while simultaneously producing feel-good endorphins that may alleviate migraine symptoms. To start out right, start out slowly – perhaps with walking before gradually increasing intensity over time.
Studies have demonstrated the beneficial effects of regular physical exercise in mitigating migraine symptoms and may even outperform certain oral preventive drugs in terms of effectiveness. It’s essential that exercise be planned and carried out correctly for maximum success, so as not to risk further migraine episodes.
This includes providing adequate warm-up and cool-down sessions, adequate hydration, and monitoring the diet to make sure no foods or beverages act as triggers. Stress reduction techniques like cognitive behavioral therapy or biofeedback may also prove helpful.
Get enough sleep
Migraine sufferers can be particularly sensitive to changes in their sleep-wake cycles. Aim to maintain as consistent a schedule as possible and don’t skip meals or fast, which increases your risk for migraines. Also try to identify and avoid foods which seem to trigger attacks; such as aged cheeses, lunchmeats with added nitrates (nitrates in processed meats), chocolate, alcohol and caffeine can be potential triggers.
Sleep is of the utmost importance if you are experiencing prodrome or aura symptoms prior to a migraine attack. These can include vision changes, light and sound sensitivity or even tingling in hands and feet.
SEEDS (sleep, exercise, diet and diary) can help prevent migraines; just be wary not to over rely on medications as this could lead to medication overuse headaches.
Eat a healthy diet
Migraine triggers vary between individuals, so it’s wise to avoid foods or beverages which may trigger an attack. A diet low in fiber, high in processed fats, salt, and sugar could contribute to headaches; for best results include healthy options like whole grains, vegetables and fruits in your daily routine.
There are certain foods and ingredients known to be migraine triggers, including caffeine, chocolate, citrus fruits, cured and smoked meats, yeast extract and MSG. Avoiding these food items or ingredients may help avoid migraine attacks; it is wise to consult your physician prior to making major dietary changes.
Diets like keto and modified Atkins diets have been shown to decrease migraine attacks; however, not everyone finds these suitable. Be sure to discuss any new diet plan with your physician or registered dietitian prior to embarking on one.
Keep a diary
Migraines can be complex puzzles to navigate, and the key to managing them effectively lies in understanding triggers and patterns. A headache diary can help identify these pieces of the puzzle and give your doctor valuable information that may aid their treatment plan.
At the first sign of pain, write down its location, severity, duration and any medications taken to alleviate it. Also record what was happening prior to your headache – did you skip meals or experience unusual sleep patterns; was a certain weather event or stressor responsible?
Return to your diary entries and review them closely; look for any patterns; for instance, have you experienced migraine symptoms after drinking red wine multiple times?
Relax
Migraine attacks can disrupt your daily routine and be the source of great distress, so it is crucial that you make every effort to relax as much as possible. Doing pacified breathing or meditation exercises may help. Relaxation techniques like progressive muscle relaxation – which involves contracting and relaxing different muscle groups within your body – could also prove helpful.
Avoiding triggers is another critical component of prevention, though identifying and eliminating all possible sources can be challenging. Therefore, learning how to cope with them instead may be better.
Non-pharmacological therapies include behavioral treatments like biofeedback, weight control, exercise and acupuncture as well as nutritional supplements like riboflavin, coenzyme Q10 and magnesium which may prevent the onset of migraine attacks as well as increase responsiveness to medications. Other techniques such as taking hot showers or cold compresses may help ease symptoms when migraine strikes such as taking hot showers or cold compresses.
