Migraines differ from regular headaches in that they’re more intense and last longer; however, with proper knowledge it is possible to manage them effectively and put an end to them.
Begin by tracking and identifying symptoms and their triggers, then try lifestyle and at-home strategies such as getting regular sleep, eating on schedule and drinking plenty of water.
1. Relaxation
One of the key components of managing migraine symptoms is relaxation. While this may be difficult in an increasingly noisy and hectic world, try finding a quiet dark room and napping or using cooling compresses on your head and neck; or take a warm shower or bath for added muscle relief.
Stressful situations are known to trigger migraines, so it is wise to practice relaxation techniques on a daily basis. These may include stretching and relaxing muscle groups throughout your body, guided imagery meditation or deep breathing exercises – these types of mind-body techniques have been shown to significantly reduce pain and anxiety levels. Biofeedback, progressive muscle relaxation and mindfulness-based stress reduction techniques all demonstrate great success at reducing headache frequency or severity.
Make time for sleep and eating every night, getting seven to nine hours each night and making sure to drink plenty of fluids such as water. Another effective way of relaxing is creating a sleep and eating schedule that’s regular and regularized. Get seven to nine hours sleep per night and drink plenty of liquids such as water throughout the day.
2. Food
Migraine headaches can be debilitating, with tight pressure that threatens to explode within. Certain foods can trigger migraines while others can help prevent them. If you’re struggling with migraines, consult with your GP for advice and support; they may suggest medications, diet changes, exercise and yawning more than usual as ways of easing symptoms; keeping a diary may help identify patterns like too much yawning or cravings; some foods, like aged cheese and chocolate which contain high amounts of amines which could potentially trigger migraine symptoms so avoiding these might help as well –
As dehydration can be a contributing factor to migraines, increasing water consumption may also help. Lemon or honey can add flavour and encourage more regular drinking. Massage therapy sessions may also help relax muscle tension and decrease stress – two common triggers for migraines.
3. Exercise
Although medication can treat individual migraine attacks, the key to effective migraine management lies in using lifestyle and behavioral management strategies to minimize their occurrence as much as possible. Regular exercise has proven itself an effective method for combating migraine attacks.
Exercise can help alleviate both headache pain and nausea – two common side effects of migraines. Furthermore, regular physical activity will strengthen both physical and mental wellbeing which is an integral component of successfully managing this disorder.
Many people avoid physical activity out of fear that it will trigger their migraines, but starting an exercise program gradually is key to its success and listening to your body. If a headache begins brewing during exercise, stop and drink some water instead to help avoid an attack. Also try low-impact activities such as walking, yoga or cycling which can be performed both indoors and outdoors depending on personal preferences.
4. Sleep
Migraines can be debilitating conditions, and those living with migraine often exhibit poor sleeping habits. One study revealed that 8 out of every 10 migraineurs reported clinically significant sleep problems.
Deep sleep allows the brain to cleanse itself by flushing out toxins produced from neurons’ chemical activities throughout the day. Without enough deep restful sleep, however, the doors to your glymphatic system remain closed and these toxins build up over time.
Sleep is key in relieving migraine headaches for those prone to them, with optimal amounts–neither too little nor too much–helping prevent migraine attacks. While individual needs vary, generally speaking people should aim for between 7-9 hours each night. Other ways that may help include eliminating triggers like bright lights, loud noises and strong odors; sleeping on your back rather than stomach (the latter position worsens neck pain); hiding clocks out of sight while trying to sleep; etc.
