Steps taken to prevent migraine headaches may reduce how frequently and severely they strike, such as avoiding foods known to trigger migraine attacks, engaging in regular aerobic exercise sessions, and employing stress management strategies such as biofeedback.
There are also herbal and dietary supplements that may help, such as magnesium, riboflavin (vitamin B2) feverfew and butterbur.
Identify Your Triggers
Foods such as cheese, chocolate and citrus fruits have long been linked to migraine attacks. While specific foods may trigger migraine attacks, keeping a migraine diary may help identify any triggers.
Stress can also be an avoidable trigger; however, there are ways to lessen its impact through exercises, meditation or talk therapy. Sensory stimuli such as loud noises, strong smells or bright lights may trigger or worsen symptoms in certain people.
Hormonal changes may also play a part in migraine attacks, especially for women around their menstrual period and taking birth control pills. Caffeine withdrawal is another well-known trigger and it is essential that it is consumed in moderation. Migraines symptoms may appear 24 hours before an attack strikes so it’s also wise to pay attention to any premonitory signs such as sudden hunger/cravings/unexplained mood changes/uncontrollable yawning/fluid retention symptoms as early warning signals.
Stay Hydrated
Hydration is essential to overall good health, including helping prevent migraines. People who experience migraines should aim to drink enough water or low-sugar hydration supplements throughout the day as dehydration is a leading cause of these headaches. Watermelons contain 92% water so consider including them into your diet along with foods with high moisture levels such as cucumber.
During a migraine attack, it’s especially important to limit caffeine- and alcohol-containing beverages as these can contribute to dehydration and make symptoms worse. A migraine diary can also help track triggers so you can identify patterns.
Exercise can be an excellent way to stay hydrated; however, some individuals with migraines find physical activity can actually trigger a headache due to movement causing their pain worse and having Kinesiophobia or fear of pain due to movement being an additional trigger for migraine attacks.
Avoid Over-the-Counter Pain Relievers
While painkillers like Aspirin, ibuprofen or acetaminophen and migraine medicines can help treat an attack, they’re typically not appropriate for preventative use. Doing so too frequently could result in “medication overuse headache” which increases your attack frequency even more than anticipated.
Some herbal and dietary supplements may also offer relief, including coenzyme Q10, magnesium, feverfew, butterbur, and riboflavin (vitamin B2). Before trying any of these therapies or medicines, speak with your healthcare provider first.
Talk to Your Healthcare Provider
Research shows that many patients want to speak openly with healthcare providers about their migraines; however, their questions may not be being heard properly. Discover ways you can enhance the way you communicate with your GP to reduce migraine attacks.
Migraines differ from regular headaches in that they are often more severe and come with additional symptoms, including vision changes, tingling or weakness, nausea, yawning or problems concentrating. People may also experience what’s known as an aura 10-15 minutes prior to experiencing their headache symptoms – this warning sign may appear as blurry vision, flashing lights or stars or zigzag lines in a pattern on the eyes or around their body.
Your doctor can help you find ways to manage your symptoms, including diet and exercise that may prevent migraines. They may also suggest preventive medication tailored specifically for you or recommend non-drug solutions like biofeedback or relaxation therapy as treatment options.
