Primary care physicians can advise their patients to make lifestyle changes to help reduce migraine attacks, using SEEDS as a reminder. Counselors should discuss strategies for sleep, exercise, eating and diary keeping to create lasting solutions.
Create a food journal and record what triggers headaches such as aged cheeses, chocolate and caffeine, processed foods and nitrates in your diet.
Getting a good night’s sleep
Sleep is essential in managing migraines. Studies have demonstrated a correlation between lack of restful slumber and headaches; fortunately, lifestyle modifications may provide relief.
Make a plan to ensure that you wake up and go to bed at the same times every day, which will allow your body’s internal clock to work more efficiently. Furthermore, limit fluid intake before bed so as to avoid frequent trips to the restroom during the night causing stress and disrupting sleep.
Mindfulness and relaxing activities such as meditation or yoga can help facilitate better sleep. In addition, drink plenty of water throughout the day – alcohol dehydrates you – especially if you experience symptoms associated with migraines like headaches, auras or both – it will reduce their frequency and severity significantly.
Keeping a food journal
Food and beverages that migraine sufferers consume have long been thought to play an influential role in their headache frequency, with triggers including aged cheeses, processed foods, caffeine and chocolate being particularly potent sources. Furthermore, skipping meals and dehydration often serve as precursors for migraine attacks.
Maintaining a migraine food journal is an invaluable way to identify specific trigger foods. Sleep and stress monitoring records should also be kept, since both factors could play a part in contributing to migraine attacks in certain individuals. Mobile apps exist that will assist in tracking this data as well as weather fluctuations and menstrual cycles – even weather changes could influence migraine symptoms!
Regular exercise can also be effective in managing migraines, as exercise releases chemicals that block pain signals in the brain. To begin with, however, it is wise to begin slowly and increase activity gradually over time. It is best to work with a health care provider on a comprehensive treatment plan for maximum effectiveness.
Avoiding triggers
Migraine triggers may be internal or external. Internal triggers include changes in hormones (like those arising during menstruation or pregnancy) and irregular sleep patterns/disorders, while external causes include light, weather or stress-related triggers.
People suffering from migraines typically consume various foods, so it is wise to work with a nutritionist in identifying and avoiding specific food triggers. Doing this often leads to decreased frequency and severity of migraine attacks.
An individual living with migraine needs consistency in their lifestyle, such as keeping to a regular sleep/wake schedule, eating regularly, managing their stress levels, staying hydrated and remaining hydrated as dehydration can trigger migraine. A healthy diet, regular exercise and preventive medications may all help lessen migraine attacks; however they should not be seen as cures; patients may require additional strategies to manage symptoms effectively.
Staying active
Physical exercise is an excellent way to manage migraines for many individuals, particularly if performed on a consistent basis. Physical activity helps promote regular sleeping patterns and lower stress levels while simultaneously increasing body hydration levels – so make sure you eat a well-balanced diet and drink plenty of water before, during, and after exercise sessions!
If you have a history of exercise-induced migraine, it’s wise to consult your physician prior to embarking on any new workout routine. Some patients develop headaches from an acute increase of vasodilatory compounds like nitric oxide during physical activity and could lead to headaches as a result.
As well as yoga or meditation, activities that promote relaxation may help. Some may find hobbies like painting or gardening can reduce stress and migraine frequency. Connectedness activities such as volunteering for charity work projects or volunteering could also provide much-needed respite.
