Migraines can wreak havoc on your life, so understanding and avoiding triggers are of the utmost importance in alleviating and preventing migraine symptoms. Following some simple steps can provide immediate relief and help prevent future episodes.
Take time for relaxation techniques like deep breathing and biofeedback to ease tension, maintain a regular sleep schedule, stay hydrated with plenty of water intake and create a journal as this may help identify migraine triggers.
Avoiding Triggers
Identification of triggers is the first step toward decreasing migraine attacks. While some triggers such as stress cannot be completely avoided, exercise, biofeedback, yoga and meditation may help lessen their frequency.
Establish and adhere to a consistent sleep routine, going to bed and rising at the same time each day. Studies have revealed that migraines may be caused by not getting enough rest or having irregular sleeping habits.
Avoid foods known to trigger migraines, such as alcohol, caffeine and monosodium glutamate (MSG). If unsure whether something triggers your headaches, keep a headache diary for four weeks that lists what you ate along with any related symptoms.
Diets rich in fatty or greasy foods could trigger migraines, along with foods with artificial colors and flavors, high humidity or intense heat can also exacerbate them; to try and minimize this trigger you could try exercising indoors or outdoors on cloudy days and wearing protective sunglasses/hats when exercising outside or wearing an athletic headband/cap to exercise outdoors on cool days and wearing an exerciser’s cap or sunglasses when going outdoors to exercise on cool cloudy days – or try wearing sunglasses/hats when outdoors for exercise to alleviate triggers by exercising indoors/outside on cool cloudy days or wearing protective headwear/sunglasses when going outside on hot days/intensities will likely trigger headaches/migraines/intensities/intensities can trigger migraines so try exercising indoors/outdoors on cool/cloudy days while wearing sunglasses/hats and/wearing sunglasses while exercising outdoors or exercising indoors/outdoors on cool cloudy days and doing your exercises indoors/outdoors or exercising indoors/outdoors while exercising indoors/outdoors on cool cloudy days and wearing sunglasses/hat/hat/hat/hat/ sunglasses when exercising outside (either indoor or out for example). You could try doing exercises indoors/ out and hat/ sunglasses while exercising outdoors/intensities or extreme heatwaves too /intensities etc hat/etc while exercising indoors when doing exercises indoors/wearing sunglasses/etc hat/ etc and practicing indoor/or wearing sunglasses/ /outdoors while doing outdoors exercises/outdoors either insides/or outdoor exercise on cool cloudy day with cool/cloudy days/or by exercising indoor/wearing sunglasses). hat and/ or just exercise/ or indoor/ or exercising outside/ /or maybe try exercising this type. hat/ sunglasses to hat/… etc… to help avoiding triggers/ as soon after each/ so may also help. hat/ sunglasses when exercising indoor/ or heat can help them while wearing sunglasses when exercising/.. etc… to help avoid these triggersor hat/ etc on cool cloudy day with cool cloudy day on cloudy day exercise in order to try wearing/etc and taking part when cloudy day to help while wearinging or outdoor as needed when needed using either way! hat/ sunglasses wearing/ when taking part! when exercising outside by practicing or outdoors on cool cloudy day! / wearing it would you should either way out when needed or just using when necessary depending upon which ever!.. etc…
Avoiding Over-the-Counter Pain Relievers
Overuse of over-the-counter pain medicines may lead to stronger and more frequent headaches. Speak with your physician about devising a migraine management plan which includes both self-help and prescription medication solutions.
Migraines have no definitive cause, although genetics and environmental factors likely play a part. Migraines typically stem from changes to blood vessels or chemicals in the brain and last several hours or days causing symptoms like blurred vision, stiff neck, nausea, vomiting and even tingling or numbness in various parts of the body.
Avoiding triggers of migraine is the key to successfully avoiding them. Nonsteroidal anti-inflammatory drugs (NSAIDs), like Tylenol and Ibuprofen (Advil, Motrin) may provide some relief but be mindful not to take too much as too much can damage your liver. Strong scents may also trigger migraines so perfumes or food with strong aromas should be avoided to avoid triggers; similarly if exercise triggers are an issue for you try low intensity workouts without loud noises or flashing lights as these could also be potential triggers.
Keeping a Journal
A migraine journal allows you to track when and what triggers your migraines, helping you identify patterns. You can use either an app on your smartphone or write in a notebook; recording food, beverages, activities, stress levels and other variables could help identify triggers.
Common triggers include bright lights, loud noises and strong odors; as well as certain foods like processed meats containing nitrates (hot dogs), MSG or caffeine which could potentially set off an outbreak.
As it’s unrealistic to avoid all triggers, lifestyle adjustments may be necessary in order to lower your risk. If stress triggers migraines, take time out of your schedule for relaxation techniques or attending yoga class; meditation, deep breathing or biofeedback (in which a therapist guides mental exercises while using an instrument to monitor physical responses) could all be effective techniques for controlling stress without medication.
