Migraines can be painful, but you can manage and prevent them by following some simple tips. Talk with your physician about any symptoms you are experiencing as well as creating an action plan to address headache management; which may involve prescription medicines if necessary.
Assign each migraine attack its own journal entry (or use an app if preferred), detailing its symptoms and what triggers them.
Avoid Triggers
People living with migraines tend to search for straightforward causes for what are sometimes chaotic and disabling attacks. While researchers don’t yet have all of the answers, some triggers for headaches have been identified and by avoiding these triggers you could reduce frequency of migraine attacks.
Common triggers of migraine attacks include food, such as cheese, chocolate and caffeine, as well as skipping meals or eating too little. Stress levels, changes in sleep patterns, strong smells such as perfume and cigarette smoke and exercise may also play a part.
Light (especially flashing or fluorescent light) and loud noises can be triggers for migraines, as can certain medications. A migraine journal can be an invaluable way to discover which triggers are affecting you so that you can work to minimize them; by writing down when and what caused an attack as well as its type, type of pain, severity and other details about an attack, this way it becomes easy to keep track of possible triggers and find relief quickly.
Get Plenty of Sleep
Migraines are severe headaches characterized by throbbing pounding on one side of the head that grows worse with activity, sensitivity to light and sound, nausea or vomit resulting from activity, as well as lasting for 4 to 72 hours before subsiding or being accompanied by other symptoms like sensitivities to smells or tastes changes.
Avoid migraines by eating at regular times, drinking enough fluids, and sleeping enough each night on a set schedule. Keep a migraine diary to help identify which factors trigger attacks; and consider taking triptans, headache medications that stop attacks once they begin.
Other treatments to consider for headache relief may include using nitrous oxide as a sedative, relaxation techniques and physical therapy. Herbs and supplements such as riboflavin, coenzyme Q10, feverfew, magnesium butterbur and acupuncture may help, too – just check with your physician first!
Stay Hydrated
Maintaining optimal hydration levels is vital as dehydration can trigger migraine headaches. Your body requires the correct balance of water and electrolytes – minerals which regulate bodily functions – in order to function efficiently, as they’re lost through sweating or peeing; to stay hydrated throughout your day you must replenish these minerals by replacing what’s lost through sweat and peeing.
Studies have demonstrated that drinking fluids such as water may help decrease migraine attacks by replenishing vital chemicals and electrolyte balances in the brain, which are the root cause of migraines. Dehydration may alter these balances to cause migraines.
On an empty stomach, try drinking warm lemon* water or sipping a green smoothie made of kale, spinach, berries and plant-based milk as an hydrating beverage. Peppermint tea can also help ease an upset stomach and ease nerves that lead to headaches.
Migraine triggers vary for each person, so try to identify and avoid those most likely to bring on migraine attacks. Set an eating and sleep schedule each day, while staying hydrated to reduce headaches.
Relax
There are a few simple in-home treatments you can do to soothe migraine pain without using medication. Turn off the lights, apply a cold compress, take a hot shower/bath or simply sip some water or drink regular, nutritious meals can all be effective ways of relieving migraine symptoms. Speaking with a registered dietitian about creating an appropriate headache-friendly diet could also prove invaluable.
Relaxation techniques such as Tai Chi and Yoga may help to lower stress levels that trigger migraine attacks, while massage may relax muscles and ease pain relief; just make sure that it’s performed by a licensed provider!
Migraine sufferers’ brains benefit from consistency, so avoiding sudden changes to routine can be useful. For instance, sleeping until 10am Saturday could increase your likelihood of having an attack. Be wary when altering sleeping schedules as too much or too little sleep can also trigger migraine attacks. Consulting a GP or headache specialist for medication to provide relief may also be effective; such medications include painkillers and anti-sickness drugs.
