Although migraine is a genetic neurological disease, lifestyle modifications can help decrease its frequency and severity. SEEDS provides guidance for primary care providers who wish to offer lifestyle modification counseling for migraine patients.
Encourage patients to drink plenty of water to combat dehydration and recommend a low-sodium diet to lower sodium consumption – which has been shown to reduce headache risk factors.
1. Get enough sleep.
Sleep and wake cycles should be balanced to help mitigate migraine attacks. Migraine sufferers should maintain a regular sleeping pattern without skipping meals or going to sleep too early, which may increase risk.
Triggers for headaches include food items like aged cheese, chocolate and caffeine; additives like nitrates found in lunch meats or monosodium glutamate; hormone fluctuations caused by menstruation or weather changes, stress or certain smells – keeping a headache diary can be extremely useful in pinpointing those triggers that elicit headaches.
Physical exercise may help alleviate migraine pain for some individuals. Just make sure to ease into any new routine gradually as overly vigorous workouts may trigger migraine attacks in certain people. Simplifying life, minimizing unnecessary stressors and getting adequate rest are all integral parts of managing migraines effectively.
2. Eat a healthy diet.
Migraine attacks may be prevented through eating a balanced, healthful diet that’s low in sugar and processed foods, high in proteins and fiber, and rich in vitamins and minerals. A dietary diary is an invaluable way to identify triggers as well as discover your own individual dietary requirements.
FIGS have been shown to reduce migraine headaches because they contain potassium and can decrease inflammation, while leafy vegetables like kale and collard greens provide anti-inflammatory nutrients, magnesium, and other beneficial vitamins without the risk of headaches.
Schedule regular mealtimes and refrain from skipping meals to maintain stable blood sugar, as low blood sugar can trigger migraines. Whole grains that metabolize slowly like quinoa and buckwheat may help stabilize your blood sugar and avoid sudden spikes or dips in energy levels.
3. Exercise.
Studies have demonstrated the significant effectiveness and cost-efficiency of regular physical exercise as a preventive therapy against migraine. Exercise can significantly lower migraine frequency without pharmaceutical medications; indeed, some research indicates it even beats some pharmaceutical options in terms of decreasing migraine attacks.
Mason Dyess, MD, a neurologist specializing in headache medicine at the Mayo Clinic, believes exercise to be one of the most underutilized strategies for migraine prevention. He advises his patients to begin slowly with low-impact exercises before building up to more vigorous activity over time.
Dyess states that sudden and intensive exercise programs could trigger migraine attacks by raising blood levels of lactic acid. He suggests hydrating before, during, and after exercise by drinking water or isotonic beverages as part of their workout regime to stay hydrated.
4. Simplify your life.
Sleep and diet both play an integral part in mitigating migraine attacks, but other lifestyle elements, like managing stress levels and eliminating triggers like caffeine can be equally as influential.
Migraines can be caused by many different things, from bright lights and certain foods to weather fluctuations and changes. Your AHN provider can assist in identifying your unique triggers.
If a food triggers your headache or migraine, make a note in a journal about what you ate that day and when. Also be sure to eat regular, scheduled meals without skipping any as this may alter hormone levels and increase risk. Incorporating exercise can also help relieve some stress.
5. Take a break.
Stressful lifestyle factors like work, family and household responsibilities often trigger migraine attacks. A vacation provides an ideal escape from daily pressures that may help decrease both frequency and severity of migraine attacks.
Keep a food diary and adhere to a regular sleeping schedule can also help reduce migraine triggers. Eschewing foods that could set off migraine attacks such as aged cheese, chocolate and caffeine is also key in this regard.
Take steps to prevent migraines by making lifestyle adjustments that can reduce their occurrence and consulting with healthcare providers for effective treatments – CPI’s experts in Bedford, Benbrook & Flower Mound can assist in managing symptoms effectively so you can live life to its fullest.
