Migraines may not be life-threatening, but they can cause great discomfort that restricts work performance and social activities, disability, and reduced quality of life.
Some natural remedies may provide relief; for instance, taking riboflavin (vitamin B2) and magnesium supplements could potentially prevent migraines; but always consult your health care provider prior to using herbal treatments or taking any other supplements.
Avoiding Triggers
Many individuals with migraine can reduce the frequency and quantity of painful attacks while decreasing medication requirements by avoiding specific triggers. It’s wise to keep a diary to record any patterns.
Foods, additives, caffeine, cured meats and strong smells can often trigger migraines. While it may not always be possible to completely avoid these substances, taking steps one at a time to identify what triggers your migraines can help narrow down what’s causing your migraines.
As migraine triggers can vary depending on lifestyle factors such as exercise and stress levels, it’s also important to keep track of sleep, exercise and stress levels. Aim to achieve regular and restful slumber while using exercise as an outlet for tension relief. Although avoiding triggers won’t prevent all migraines entirely, this strategy is an effective control strategy and could make a substantial difference in quality of life. Migraines can be difficult to diagnose and treat so if symptoms arise it is best to discuss solutions with your healthcare provider so they can manage them effectively.
Getting Enough Sleep
Sleep can make us feel better in many ways, including helping prevent migraines. Establishing good sleeping habits and practicing proper “sleep hygiene” are important.
Studies indicate that disruption of the sleep-wake cycle is one of the major triggers of migraine, so making sure your schedule fits with your natural rhythm may help ease migraine. A recent Cephalgia study discovered this to be one of their top two triggers.
Make an effort to sleep and wake at roughly the same time each day, including weekends. Try not to consume alcohol or caffeine at least six hours prior to bedtime and create an ideal environment that encourages restful slumber: A dark and quiet room, an adequate mattress, no TVs or computers in the bedroom before sleeptime and relaxation activities such as reading or meditation can all help aid sleep. Finally, avoid sleeping with lights on as this will disrupt your natural sleep-wake cycle.
Avoiding Caffeine
Although caffeine is rarely the sole cause of frequent headaches, it’s certainly a modifiable risk factor. Patients suffering from chronic daily migraine should consider cutting back or eliminating caffeine altogether as part of a comprehensive headache prevention strategy.
Caffeine disrupts a naturally-occurring brain chemical known as adenosine. Adenosine attaches itself to specific receptors on brain cells and reduces neuronal activity while narrowing blood vessels, controlling sleep, movement, and pain regulation. Caffeine blocks its action.
An excessive caffeine intake may trigger rebound or withdrawal headaches. To minimise their severity, it’s wise to reduce caffeine use gradually over several weeks rather than abruptly cutting back all at once.
Be sure to drink enough water, as dehydration can contribute to headaches. Exercise can also help improve health and may even help prevent migraines; however, intense workouts should be undertaken only under medical supervision; very vigorous workouts could worsen headaches so it is wise to consult your physician prior to beginning an exercise routine.
Avoiding Bright Lights
When experiencing migraine symptoms, bright lights can aggravate your pain significantly. Luckily, there are ways you can decrease photophobia – or light sensitivity – during an attack of migraine.
Maintain a regular sleep and eating schedule as part of an overall wellness routine; adhere to any prescribed treatments; and adhere to treatment plans. This will help protect against migraines.
Migraine sufferers should also aim to avoid fluorescent lighting. Its flicker can be irritating for some individuals; instead, opt for incandescent or halogen bulbs with a Kelvin rating of 2,700; these warm bulbs will less likely provoke migraine symptoms.
Persons sensitive to light should consider eating more dark-green vegetables containing the vitamins zeaxanthin and lutein; such as spinach, kale, and collards for maximum benefit. Studies indicate that taking both of these supplements together helps decrease symptoms associated with light sensitivity.
