Migraine preventive medication can significantly lower both the frequency and severity of migraine headaches, as well as work well when used alongside acute migraine medications.
Some triggers cannot be controlled, such as weather or hormonal shifts that women experience during menstruation and perimenopause; other triggers, however, can be reduced or removed altogether.
Eat a Healthy Diet
Eating a well-balanced diet is the most effective way to prevent migraines. This means avoiding foods high in fat or that contain large quantities of carbohydrates at once; such foods can cause blood sugar levels to spike then suddenly drop, potentially triggering migraine attacks in some individuals.
As with migraine prevention, drinking plenty of water is also crucial in order to preventing dehydration, which is known to trigger migraine attacks. Eating smaller meals more regularly throughout the day may also help avoid overeating and reduce food and alcohol triggers that could otherwise trigger migraine attacks.
Eating more natural whole foods, limiting MSG and nitrite intake and keeping a headache diary may also help. If a particular food appears to be contributing to migraine symptoms, an elimination diet may help – in which the food is completely eliminated for an extended period of time and then gradually introduced back again; taking note of any results along the way.
Exercise Regularly
Migraine headaches can be excruciatingly debilitating. From moderate to severe throbbing and nausea or vomiting to light and sound sensitivity and lasting for hours or days, migraine headaches can leave their mark.
Home remedies such as ginger, acupuncture and essential oils may temporarily reduce symptoms; however, preventive medication is the key to significantly reducing migraine frequency, severity and duration. A migraine prevention strategy must include treating any medical or psychological conditions which contribute to migraine attacks.
Regular exercise can be an effective migraine prevention. Achieve adequate restful sleep each night is also essential, while studies indicate that high-intensity interval training (HIIT) may be more beneficial than lower intensity workouts. Too little or too much restful sleep may trigger migraine attacks, so aim for at least seven to nine hours each night of restful restful slumber – getting any less can increase migraine attacks significantly. Acupuncture can also be effective but only when performed by a certified provider; butterbur is another natural treatment option, although make sure it contains no pyrrolizidine alkaloid as this chemical may damage livers and lungs over time.
Get Enough Sleep
Sleep is key to combatting migraine headaches. Studies show that not getting enough rest increases your risk. Aim for consistent amounts of restful slumber each night – even on weekends – by going to bed at the same time each night and rising up at roughly the same time each morning.
Avoid caffeine and alcohol within eight hours before bedtime as these substances disrupt deep sleep, which is the time when your body rests and heals itself.
Keep a journal or diary of your headaches and migraine attacks to help identify patterns, such as when and how often they happen, which will allow your physician to create an individualized preventive treatment plan for you. For instance, if Mondays when work starts early are when your headaches worsen the most, changing your medication schedule so it takes effect later could be beneficial.
Manage Your Stress
Migraine headaches are more than simply annoying; they’re debilitating. Their painful symptoms interfere with daily activities and cause you to miss work, school or important events1.1
Stress is a leading trigger of migraine headaches and while it’s difficult to avoid altogether, you can learn ways to effectively manage it. One approach may be limiting exposure to stressful stimuli (e.g. not sleeping enough or consuming an excessively processed food diet).
However, completely avoiding migraine triggers may not always be realistic. Even “good” stress (such as major life events, loss of control or overwork) can induce migraine attacks, so it’s wiser to manage stress before it arises and learn ways to do so effectively.
Relaxation techniques like deep breathing and yoga may also help. Biofeedback, an electronic monitor that displays real-time results of biofeedback techniques can also provide effective help.
