Migraines can be debilitating, and identifying triggers like stress, food, and lack of sleep is crucial to helping prevent attacks. Traditional preventive medication like Ibuprofen and Triptans have proven their efficacy over the years.
Non-pharmacological preventive therapies like cognitive behavioral therapy, biofeedback and relaxation training show evidence of efficacy but require further study.
1. Exercise
Some migraine pain can be so intense that it interferes with daily activities or recreational or professional sports, but making a few simple lifestyle adjustments could make an incredible difference in quality of life.
Sleep, staying hydrated and regular exercise have all been shown to significantly lessen headache discomfort, with studies proving these methods just as effective as conventional migraine drugs such as beta blockers or antiepileptic drugs.
Exercise may also help alleviate headache symptoms by relieving muscle tension and stress, as well as stimulating endorphin release – the brain’s natural pain-relief chemicals.
Consistency in exercise routine is important and gradually increasing the intensity as your body adjusts. Eating before exercise and drinking fluids throughout the day are also recommended to maintain stable blood sugar levels and avoid energy drops that could trigger headaches. People suffering migraine should keep a diary detailing triggers and foods which seem to worsen their headaches.
2. Eat a healthy diet
Migraines can be caused by food triggers, so eating healthily is crucial in combatting migraines. Focus on adding lean proteins, vegetables and whole grains into meals as well as spices such as ginger or turmeric which offer natural anti-inflammatory benefits. Make sure that meals are taken at their regular times; hunger can be a trigger.
Avoid additives like monosodium glutamate (MSG) and sodium caseinate, and nitrates, which are added to food for flavoring and preservation purposes; such as those found in processed cheese products like deli meats and hotdogs.
If you suspect certain foods as triggers for migraine attacks, keep a headache diary and follow an elimination diet. For instance, remove aged cheeses and chocolate from your diet to see if migraine attacks decrease; track progress via food journal apps to keep track of results. Once migraine attacks have decreased significantly, gradually introduce previously avoided foods into your diet one at a time until your migraine attacks return as normal.
3. Get plenty of sleep
Though some triggers of migraines, like weather or poor rest, are beyond people’s control, there are steps people can take to manage them effectively. One such step is practicing good sleep hygiene to minimize or avoid migraine attacks altogether.
Some factors to keep in mind when it comes to migraine prevention include limiting caffeine intake during the morning hours; keeping yourself away from clocks or TV screens while trying to sleep; exercising regularly (but not too close before bedtime); maintaining a healthy diet that excludes foods known to trigger migraines; and learning stress management techniques.
Migraine treatment plans aim to prevent future attacks through prevention. While pain-relieving medication may help during an attack, collaboration with healthcare providers to develop an individualized treatment approach may significantly decrease frequency and enhance quality of life for migraine sufferers.
4. Relax
Migraines can cause stress, but relaxation techniques may help to reduce this anxiety. Finding an approach that works for you daily is important; for those experiencing let-down headaches (headaches that come on after stressful events such as sleep disturbance, exercise or diet changes), for instance, an everyday 10 minute breathing and relaxation session could prove effective at preventing these headaches from returning.
Progressive muscle relaxation is another effective relaxation technique that has been shown to reduce migraine headaches. This technique involves gradually contracting and relaxing one group of muscles at a time, while focusing on deep, controlled breathing through your diaphragm. Studies have confirmed this exercise’s ability to do just that.
Make use of migraine biofeedback apps to learn to control your heart rate and breathing. This form of technology teaches users how to engage their natural relaxation response – something triptans cannot provide. Also keep a diary to identify any triggers you might be encountering as this can help in managing them more effectively.
