Migraines may not be curable, but there are various chronic migraine solutions that may help improve symptoms and lessen attacks, including regular meals, hydration and sleep habits as well as controlling triggers.
Avoiding triggers, like bright lights, loud noise and strong odors can help stop attacks of migraine. Keep a headache diary and speak to your physician to understand which substances cause your migraines.
1. Sleep.
Sleep is a crucial component of managing chronic migraines. Migraines disrupt sleep patterns, compounding their effect and exacerbating migraines further in an endless cycle.
An effective sleep routine can help prevent migraines, including having a consistent bedtime and wake time, limiting caffeine to no more than two cups per day and keeping a journal to record symptoms as they change or what seems to help or make matters worse.
If you’re having difficulty sleeping, try applying a cold compress to your head or neck; darkening the room using blackout curtains; and/or using white noise machines to create an atmosphere conducive to restful rest. In addition, taking an NSAID, medication specifically intended to treat headaches (containing acetaminophen along with other ingredients), or triptans which block pain signals directly to the brain could be beneficial in relieving discomfort.
2. Relaxation.
Relaxation techniques such as breathing exercises, meditation and other stress-reduction methods may be effective at decreasing migraine attacks. While they may work for some individuals, some migraine triggers may require extra help – speaking to your physician may reveal herbal supplements or nutritional interventions such as riboflavin (vitamin B2), magnesium, co-enzyme Q10 or feverfew as possible solutions.
One study demonstrated how an integrated education and relaxation program could effectively decrease migraine frequency, severity and duration while simultaneously improving quality of life for people living with chronic migraine. The program involved structured education sessions, weekly migraine-specific relaxation training classes and daily headache diary entries as well as quality of life questionnaires at 1 month and 3 month follow-ups; patients in the intervention group received both relaxation therapy as well as their usual medications for managing their migraine symptoms.
3. Diet.
Chronic migraines can be debilitating conditions that impede work, household tasks and social plans. Consulting a headache specialist is essential in order to identify triggers and develop treatment plans; such as Botox injections, CGRP monoclonal antibodies or Greater Occipital Nerve Blocks as options.
According to Brown, eating six small meals daily helps control blood sugar levels and prevent spikes that could trigger migraines. She advises selecting complex carbs such as quinoa and sweet potatoes as well as probiotic foods like yogurt and sauerkraut for maximum benefits. Incorporating more organic berries (if possible) as well as magnesium-rich foods like spinach, kale, nuts and avocados into your diet are also key for keeping blood sugar at steady levels and preventing migraines from striking.
Headache patients can benefit from keeping a food diary, noting any correlation between their diet and symptoms and potential trigger foods. When possible, this should be done under supervision by a physician or registered dietitian in order to avoid missing key vitamins and nutrients.
4. Exercise.
Migraines are severe headaches on one side of the head that cause nausea and vomiting, usually brought on by stress, lack of sleep, loud sounds or certain foods. Migraines may also include visual auras or light sensitivity which further intensify symptoms.
Exercise can help relieve anxiety and decrease the need for medications to treat symptoms. Exercise also helps people achieve and maintain a healthy weight, thus decreasing their migraine risk.
Exercise can be an invaluable preventative tool for chronic migraine, but many individuals fear exacerbating their condition or precipitating an attack by engaging in regular physical activity. Graded exercise exposure offers a solution: gradually increasing frequency, intensity and duration over time until patients can transition into more traditional exercises programs.
5. Stress management.
Migraine is a stress-related condition, so effective stress management is key to decreasing migraine attacks and their frequency and severity. Behavior therapy and counseling, in conjunction with mindfulness techniques and relaxation strategies can dramatically decrease stress while improving overall mental wellbeing.
Establishing a regular sleeping pattern and schedule, eating healthy meals on time and staying hydrated, avoiding trigger foods and keeping a diary are all ways of improving quality of life for migraine sufferers. Meditation, deep breathing exercises and biofeedback techniques may also be effective ways of decreasing migraine headache frequency.
Mental health conditions like major depressive disorder and generalized anxiety disorders can greatly increase stress levels and fluctuating mood swings that lead to migraine headaches. Treating these underlying issues can dramatically improve both stress levels and mood, ultimately decreasing migraine pain.
