Migraine is a brain and nervous system disorder characterized by intense headaches on one side of the head. There’s no known cure, but treatment may relieve symptoms and prevent future attacks.
As soon as a migraine begins, turn off lights and noise and lie down in a dark room. Apply a cold compress or an ice pack to soothe any pain; take a hot shower or bath to relax tense muscles and use hot compresses on them if possible.
Avoid Triggers
Migraine sufferers can reduce the frequency and intensity of headaches by avoiding known triggers. This could include anything from natural light (photophobia), cheese and chocolate products, MSG artificial sweeteners or even cured meats as potential headache inducers. Even regular exercise – starting out slowly since vigorous activity may elicit headaches – may provide some relief.
Maintaining a diary can also be useful to pinpointing what causes and triggers migraines. Some find taking either a cold shower or hot bath helps ease pain while relaxing tense muscles, while many migraine sufferers benefit from keeping to a regular sleep schedule; getting too little or too much rest can both serve as migraine triggers.
Relax
When suffering a migraine attack, try lying in a dark room or covering yourself in an insulated cold pack to restrict blood vessels and dampen nerve signals that cause pain. Doing this may help constrict blood vessels and decrease nerve signals responsible for creating it.
Massage may also offer relief; studies have proven it can ease headaches; however, finding a therapist familiar with migraine triggers and how to avoid them is crucial. Massage could make symptoms worse if allodynia (sensitivity to touch and stimuli usually not painful) is present – this will increase sensitivity even further and could make things even more painful than before!
Some vitamins and herbal supplements have been proven to prevent or lessen migraine attacks, such as Riboflavin (found in milk and some cheeses) and Coenzyme Q10. Both have proven helpful to some individuals living with migraine.
Get Plenty of Sleep
Migraines can be compounded by not getting enough restful sleep; studies have established a connection between insufficient rest and migraine headaches.
Make sure that you’re getting at least seven to nine hours of rest each night, avoiding daytime naps and going to sleep too early.
Hydration is also essential. Men should drink an average of 15.5 cups daily of water while women should aim to drink 11-11.5 cups.
When experiencing a migraine attack, turn off all lights and stimuli. Apply a cold compress or washcloth to your head or neck in order to numb and ease any pain; or try heating pads or warm showers which may relax tense muscles. Caffeine in small doses can also help alleviate initial headache discomfort.
Eat Right
Migraine triggers vary for each individual and it may take time to discover which foods may cause migraine attacks for you. A food journal may help identify patterns.
An intake of foods low in fat and sodium can help soothe migraine headaches, so limit processed and high-protein foods as much as possible. If taking medication that increases tyramine levels like MAOIs, consult with your physician about implementing a low-tyramine diet plan.
Regular exercise can also lower your risk of migraine pain by improving blood flow and relieving stress. Warm up and stretch before any vigorous physical activity; consume ample fluids before and after exercise to prevent dehydration, another common migraine trigger; additionally magnesium supplements may also be beneficial as many individuals lack enough of this vital mineral.
Exercise
Exercise releases feel-good hormones known as endorphins and enkephalins – natural painkillers produced by our bodies – which improve sleep and reduce stress – two common migraine triggers according to a 2022 study. Furthermore, exercise can also improve memory retention as well as help prevent migraine attacks by strengthening muscles that support them during physical exertion.
Running, cycling, swimming and walking are all excellent aerobic exercises that can help to ease migraine pain. To maximize results from these workouts, make sure you start slowly and gradually build the intensity. Also be sure to drink enough fluids before, during, and after exercising as dehydration can be another trigger of migraine attacks; alternatively try isotonic drinks, which contain electrolytes and glucose found naturally within our bodies.
Yoga can also be an excellent form of exercise; its signature Downward-Facing Dog pose is an effective way to stretch neck, torso, and back muscles.
