Sleep, diet and regular physical activity may all play an integral part in helping prevent migraines. Many individuals also find relief through over-the-counter pain relievers like acetaminophen and ibuprofen.
Avoiding triggers may not always be possible, but keeping a headache diary and learning stress-reduction techniques (like yoga or meditation) may help. Hormonal changes due to menstruation or pregnancy could also play a part.
1. Get plenty of sleep
Migraines may not be curable, but lifestyle changes may help reduce their frequency and severity. Avoiding triggers like bright lights, strong smells or loud noises is one way to decrease migraine attacks; keeping a regular sleep schedule also can prevent headaches so try going to bed and rising at the same time each day; overusing over-the-counter painkillers may worsen symptoms; for this reason it’s wise to consult a healthcare provider if taking them more than three times each week.
When experiencing migraine pain, resting in a dark and quiet room is often helpful in relieving symptoms. An ice pack wrapped in cloth or beKOOOL Migraine Temple Roll-On Gel may provide temporary relief while soft pillows help alleviate head pressure. Also drinking plenty of water during an attack may provide some relief; sometimes an aura gives an early warning as your vision becomes hazy or narrowed with stars or zigzag lines appearing before it hits.
2. Change your diet
Migraines can be caused by various foods and beverages, including aged cheese, alcohol beverages, processed meats containing nitrates such as hot dogs or lunchmeats containing them, monosodium glutamate (MSG) from processed meat products like hotdogs or lunchmeats, caffeine withdrawal, skipping meals or fasting as well as certain nutrient deficiencies or dietary additives; other common triggers of migraines may include stress, hormonal changes, sensory overload such as bright lights and glare, loud sounds or strong smells; weather changes or environmental factors.
Food diaries may help identify some of your triggers. If you notice patterns, try cutting back or eliminating those foods that seem to contribute to migraine attacks. Tracking symptoms and sharing them with healthcare providers will allow them to tailor a more targeted treatment plan for you.
Ice packs may offer relief by interrupting and dampening pain signals by blocking nerve transmission. You can purchase premade cold packs, or create your own compress by soaking a cloth in water, wringing it out, and wrapping it around your head and neck.
3. Exercise
Even though pharmaceutical treatment and prevention for migraines is effective, lifestyle modifications may also offer great assistance. Exercising regularly may reduce the frequency and severity of attacks while shortening their duration; in addition, exercise can improve sleep quality while decreasing stress-induced headaches which often precede headaches.
Studies have shown that aerobic exercises such as walking, swimming, cycling, jogging and dancing offer the greatest success for relieving migraine symptoms. Before engaging in any vigorous exercises it’s essential to warm up beforehand as sudden or vigorous workouts may trigger migraine attacks in some people.
High-intensity interval training (HIIT), or interval workouts, are another great way to get your body moving. These short but intense workouts are designed to increase effectiveness of workouts; an ideal HIIT program begins with low intensity exercises before gradually intensifying them over time.
4. Relax
Stress is often an aggravating factor of migraines. One way to combat it and lower stress levels is through routines that help you relax, such as sleeping at the same time each night and eating regularly at set times; exercise and meditation may also help. Consult your physician about nontraditional therapies like biofeedback or relaxation training as these techniques teach how to control physical reactions that come from stress such as muscle tension or headaches.
Take deep, diaphragmatic breaths through your diaphragm to relax, or use square or box breathing techniques such as inhaling for four counts, holding for four counts, then exhaling four times in succession. Progressive muscle relaxation also provides great relief by gradually tightening and relaxing each group of muscles from shoulders down. Other forms of relaxation such as visualization or calming activities, like meditating or visualization could help. acupuncture has shown promise in helping alleviate migraine pain in some individuals.
