Maintaining a migraine diary and noting its frequency, intensity, and duration may help identify triggers. A multivitamin supplement with magnesium, riboflavin, butterbur and feverfew may be effective at decreasing migraine attacks for some individuals.
Migraines can be caused by dehydration, so Dr. Graley advises her patients to drink plenty of water throughout the day and to cut back on caffeine consumption while eating a well-balanced diet. Regular sleep patterns are also key as insomnia may trigger migraines.
1. Relaxation
Stress and anxiety may contribute to migraine attacks, so relaxing techniques like breathing exercises may provide effective relief.
Paced breathing is an easy technique to try: just slowly inhale for eight counts, hold for four counts, then exhale slowly for another eight counts before repeating as necessary.
Some individuals also find it useful to work through relaxation apps, like Health Journeys and Headspace that specialize in headache and migraine management. Please note, you will require a subscription in order to use these applications.
Studies suggest that managing stress is also vitally important to managing migraine symptoms. Migraines known as “let-down” headaches typically manifest after periods of high stress levels such as when finishing off work or school week.
2. Reduce stress
Stress response can worsen migraine symptoms, so finding ways to effectively manage it is vital. Some find mindfulness meditation or breathing exercises beneficial, while others enjoy engaging in hobbies or taking a relaxing bath as ways of relieving tension.
Keep non-pharmacological remedies on hand, especially if traveling. Migraine symptoms can still arise even away from home; having something handy to help manage an impending migraine episode might just save the day!
Some migraine sufferers find relief in applying a cold compress to the head and neck area; staying hydrated is essential, since dehydration is one of the main triggers of migraine attacks.
3. Eat a healthy diet
Migraine sufferers should aim to have three healthy meals each day and avoid missing or overeating at any one sitting, in order to minimize hunger-related headaches, keep blood sugar levels stable, and reduce foods that trigger migraines for some people.
Eat a variety of whole foods, such as lean proteins, fruits and vegetables, healthy fats and plenty of water to stay hydrated.
If you think a certain food might be contributing to your migraine attacks, try keeping a food diary for at least three days to see if any changes affect frequency of attacks. This could help identify triggers like aged cheese, chocolate or caffeine as potential culprits.
4. Get plenty of sleep
Sleep is closely connected to migraine pain. Many of the same brain chemicals and regions can be affected by both migraines and sleeping difficulties; therefore it’s common for those living with migraines to also struggle with sleeping issues.
Restful sleep can help prevent migraines and provide much-needed relief when symptoms do emerge. Establish a regular bedtime and wake-up time each night so you’ll fall asleep quickly at the same time every night and wake up fresh the following morning.
Some migraine sufferers find that caffeine consumption before bed can worsen their symptoms, so it’s wise to reduce or avoid consumption of caffeinated drinks before bed. Making your bedroom dark and quiet will also help with falling asleep more quickly at night.
5. Get plenty of exercise
Migraine sufferers cannot neglect physical activity; regular physical activity has multiple health advantages for migraineurs, including strengthening immunity and improved cardiovascular health.
High-intensity interval training may offer relief – it combines bursts of intense exercises such as running and weight lifting with low-intensity walks and rest periods to produce results that reduce both migraine frequency and severity. According to one study, HIT could significantly decrease migraine episodes.
Avoid caffeinated drinks as caffeine acts as a vasoconstrictor (narrowing of blood vessels), which may trigger migraines in some individuals. Furthermore, bright lights may also act as triggers.
Be sure to stay hydrated during, before, and after exercise; dehydration can be another migraine trigger for some people.
6. Avoid foods that trigger migraines
Migraine triggers may include food and beverage items, additives like aspartame and MSG, nuts, chocolate and processed meats – and it may help some migraine sufferers to eliminate these items from their diets in order to experience relief from migraine symptoms.
Keep a migraine diary to help identify possible food triggers and to track symptoms over time. Record what you ate, when your migraine began and ended, duration and treatment with over-the-counter pain relievers or alternative remedies.
If you notice a pattern, try eliminating certain foods or beverages from your diet for three weeks to see if migraine symptoms improve. Experts caution that when making any dietary changes it’s essential to work closely with a healthcare professional as you make these decisions.
7. Try acupuncture
Migraines are an often debilitating condition, interfering with everyday activities and interfering with quality of life. But there are multiple strategies available for treating migraine pain ranging from medication and self-care practices to diet modifications and more.
Acupuncture can also help manage migraine pain effectively, though it’s essential that a practitioner be qualified in both Chinese and Western medical acupuncture techniques.
Studies indicate that light-sensing cells called intrinsically photosensitive retinal ganglion cells play a key role in headache pain. When experiencing migraine symptoms, those cells become overstimulated by light and send pain signals directly to the brain, leading to headaches.
