Diary entries and pinpointing triggers can help prevent headaches. Supplements like riboflavin (vitamin B2), magnesium and feverfew have also been proven to effectively diminish and prevent migraine attacks.
There are also prescription medicines that may help alleviate chronic migraine, such as beta-blockers metoprolol, propranolol and timolol; they may be taken alone or combined with anti-seizure drugs to provide effective preventative solutions.
Identify your triggers.
As each individual’s migraine triggers differ, some common ones include changes to hormone levels (during menstruation or pregnancy), certain foods including aged cheeses, fermented products, cured or processed meats as well as caffeine and some food additives; bright lights; odors; lack of sleep as well as over-the-counter painkillers taken too frequently can also act as migraine triggers.
Maintaining a migraine symptom diary can help identify possible triggers. For instance, if the patterns in your diary suggest that certain food may be an issue, try cutting back or even eliminating it for four weeks to see if your symptoms continue improving before slowly reintroducing the food one at a time to see if it is indeed a trigger for you.
Track your migraines.
A headache diary (or migraine journal) is an essential tool in helping manage your condition effectively. You can use it to track symptoms and share them with healthcare professionals; headache diaries come in all sorts of formats from written journals to smartphone apps.
Migraines can be extremely severe headaches. They’re marked by pulsing pain on both sides of the head, with symptoms including light or sound sensitivity as well.
Migraines can be treated using pain-relieving and preventive medicines prescribed by your neurologist to minimize frequency or severity. He or she will take into account your symptoms and medical history when selecting an effective course of treatment; additional imaging such as computed tomography (CT) scan or magnetic resonance imaging (MRI) may also be advised.
Learn relaxation techniques.
Altering your daily routine can help manage and prevent migraines. This includes employing stress reduction techniques like paced breathing exercises to decrease their frequency and severity.
Cognitive behavior therapy, which helps change thoughts and behaviors that contribute to stress and increase migraine risk; and biofeedback – using electronic devices that measure skin temperature, heart rate and muscle tension and provide feedback as to how your body is responding – are other useful techniques that may prove helpful.
Stretching can also help, as can mindfulness meditation and yoga, which combine movement with breathing and relaxation techniques. Talk to your physician about incorporating these practices into your everyday routine to enhance quality of life and manage chronic migraines more effectively.
Get enough sleep.
Finding restful sleep can be challenging for migraine sufferers. Poor quality rest can aggravate an attack and make it harder to drop off when one occurs.
An organized schedule for sleeping, waking and eating is key to improving the quality of your rest. Aim for at least seven to eight hours of uninterrupted rest each night and set a regular bedtime; avoid using electronics like computers and phones before sleep time and keep the room dark and quiet – try sipping caffeine-free tea or another non-caffeinated drink before bed for best results.
If you are still having difficulty sleeping soundly, consulting with your neurologist may help. With accurate diagnosis and effective treatments like Botox available today, headache days could become far fewer making restful sleep easier to come by.
Stay hydrated.
Dehydration is one of the primary triggers of migraines, making it essential to drink enough water throughout your day and eating water-rich foods like vegetables, fruits and salads.
Avoid alcohol and caffeine to stay hydrated, and eat regular meals and snacks instead of skipping meals or eating on an empty stomach.
Keep a headache journal to track triggers and symptoms that might be aggravating or worsening migraines, and ask your doctor about an elimination diet to see if it helps decrease them. Such diets typically involve cutting out specific food groups known to trigger migraines in some people such as processed meats with added nitrites/nitrites such as processed cheese and meat products, chocolate, cheese nuts MSG or some fruits which have all been known to trigger headaches in some.
