Migraines can feel devastating, but there are ways to find relief. A good place to start is keeping a migraine journal and learning your triggers.
Triptans, which are available as pills, nasal sprays or injections, are used to block pain pathways in your brain and should be used sparingly if you suffer from coronary artery disease or high blood pressure.
1. Avoid Triggers
As migraine sufferers are well aware, their headaches can seem to come out of nowhere; in reality there are usually early warning signs. Triggers include hunger or thirst, stress, changes to routine and schedule, bright lights or strong odors, or the use of certain medications.
Diary entries can help identify triggers. If migraine attacks tend to flare up on weekends after unwinding from a stressful week at work, caffeine withdrawal or dehydration might be part of the equation.
Maintaining a journal may help you to identify which foods or scents trigger migraines and avoid those. Or perhaps certain scents and loud noises are an irritant that leads to headaches for you.
2. Get Plenty of Sleep
Sleep is essential to maintaining optimal neurotransmitter balance and mood regulation, which is in turn responsible for vital functions like heart rate and mood regulation. A regular sleeping schedule can also enhance impulse control, concentration and memory retention.
If migraine attacks keep you awake at night, try applying either a cold or warm compress on your neck and head to relieve any associated discomfort. Many migraine sufferers also find ginger can help alleviate nausea. Furthermore, keeping a headache diary may help identify triggers so you can identify potential sources of future discomfort and plan ways of managing them effectively.
Establish a regular bedtime routine, practice relaxation techniques and dim the lights in your bedroom can all contribute to restful restful nights of eight-hour-plus sleeping time. A light-weight pillow and supportive mattress may help ensure this happens!
3. Eat Healthy
Migraine triggers may vary widely from extreme stress, sleep disruption and certain foods to skipping meals (which may also result in low blood sugar) as well as being missed altogether (hypoglycemia).
Eating a diet rich in whole, unprocessed foods is recommended for everyone, especially those living with migraine. A food journal or elimination diet or IgG food sensitivity testing may help identify which ingredients and additives may be triggering migraine attacks.
Certain foods, including magnesium, omega-3 fatty acids and coenzyme Q10 have been demonstrated to prevent or decrease migraine severity and frequency. You can find these in leafy vegetables, avocados, eggs and fish. Herbal remedies such as butterbur and feverfew have also shown promise in studies but should be used with caution as they can have adverse side effects like liver toxicity.
4. Exercise
Exercise can play an essential role in overall health and migraine management. Studies have demonstrated how regular physical activity can increase blood flow to the brain, release mood-enhancing chemicals, reduce stress and tension and promote overall well-being.
Aerobic exercise such as brisk walking, jogging, swimming and team sports is an effective way to strengthen muscles and joints and manage pain regulation. Muscle strengthening/resistance exercises may also help alleviate neck pain associated with migraine.
Yoga can also be an excellent form of exercise for people living with migraine. Gentle yoga that focuses on breathing and relaxation has been found to reduce migraine frequency and intensity, although any sudden increase in physical activity could potentially trigger one. Therefore, it’s wise to ease into any new activity gradually before initiating it; always consult your physician first if starting any new regiments.
5. Relax
Migraine pain can be a debilitating physical condition that interferes with daily activities. While medication is an option, behavioral and lifestyle modifications may provide greater relief.
Deep breathing from your diaphragm can be an easy and effective relaxation technique. To practice it, watch one of these four breathing videos, and when instructed, slowly feel your belly rise before exhaling slowly. Repeat these slow, deep breaths throughout the day for maximum benefit and stress-relief.
Other self-care activities to ease migraine discomfort include neck rotations and scalp massages. Ice packs and hot compresses may also provide temporary relief, with their numbing properties helping reduce pain levels while their heat relaxing tense muscles.
