Migraine can be debilitating, but there are steps you can take to manage it effectively. The key is identifying what triggers your migraine attacks – food, sounds or strong smells may all act as potential aggravators for some individuals.
An abrupt change in weather, including rainfall, sunshine or wild winds can trigger migraines.
Avoiding triggers
Migraines are severe, throbbing headaches that affect one side of the head and often involve nausea and vomiting, light sensitivity, sound sensitivity and smell sensitivity, stiff neck or jaw stiffening and other related symptoms. Migraines may be caused by food or alcohol consumption, stress levels, exercise regiment, medication overuse and weather fluctuations – any one or all may trigger migraine attacks in some way; knowing your triggers and trying to avoid them if possible are key strategies in mitigating migraine episodes; keeping a migraine diary will allow you to identify and track these triggers so you can make necessary changes in life to manage and mitigate them effectively.
Regularity in schedule and diet may also help prevent migraines. Migraine sufferers should steer clear of foods containing nitrates or monosodium glutamate, stay hydrated, sleep at an appropriate hour and refrain from skipping meals or overconsuming caffeine; and take breaks away from screens with bright lights and glare; as well as forgoing pain medications altogether.
Getting plenty of sleep
Sleep is essential for health in general, but especially so for people suffering from migraine. Sleep-disrupting regions of the brain that govern sleep are also linked to migraine pain, making this combination especially helpful.
Migraines and sleep problems often stem from similar sources, including stress and diet, so making lifestyle adjustments to improve both is key for keeping migraine attacks at bay and sleep issues under control. Create a regular bedtime schedule; avoid caffeine and other stimulants prior to going to sleep; limit exposure to bright lights late at night.
Maintain a migraine diary to identify possible triggers and track headaches and symptoms easily with an app on your smartphone. Regular exercise may also be beneficial; start slowly to prevent muscle strain that aggravates migraines; meditation, yoga, tai chi or other relaxation techniques can be particularly effective at relieving stress-related headaches that often accompany them.
Avoiding strong smells
Odors can be one of the primary triggers of migraines, and strong scents like perfume, paint or chemical cleaners may lead to migraine headaches in those sensitive to them. Avoiding such smells is one of the best ways to prevent migraines.
Your own odor triggers may be identifiable through observing behavioral changes, such as increased yawning or repulsing from foods that usually don’t bother you at other times – these symptoms, known as podrome symptoms, are an early indicator that migraine is imminent. Phantom smells (smells that don’t really exist) can also serve as warnings that something is amiss and often mark migraine attacks as being severe and painful.
Aromatherapy can help relieve migraines by adding essential oils like chamomile and rosemary to a hot bath or diffusing. A diffuser blend including lavender oil can be especially soothing as it has analgesic properties as well as being a natural stress reliever.
Avoiding caffeine
Migraine sufferers frequently seek guidance on dietary recommendations for caffeine consumption. Many patients are advised to avoid coffee and other caffeinated drinks and foods because these substances can trigger migraine attacks. But studies have revealed that one or two servings per day do not increase risk for an attack either immediately or the day afterward.
At its root, headaches are caused by multiple triggers; one trigger alone may not lead to an attack; however, several are more likely to do so together. Therefore, migraine sufferers must carefully keep track of all their triggers through diaries or headache apps in order to identify which are likely triggering an attack and manage it as soon as possible.
As part of your migraine prevention strategy, it is also crucial that you develop and stick to a consistent sleep routine. Aiming for bed and wakeup at the same time each day – including weekends! Naps should also be short in order to ensure sound restful sleeping patterns. Finally, staying hydrated by drinking plenty of water daily should also help.
