Migraine can be an incapacitating condition, drastically diminishing quality of life. Therefore, it’s vital that you consult a doctor about finding effective solutions.
Migraine treatments vary, depending on individual patient comorbidities and preferences, so selecting an effective acute and preventive therapy depends on individual patient circumstances and preferences.
Non-medication therapies to address migraines include acupuncture, biofeedback and relaxation techniques. Furthermore, staying hydrated and getting ample rest are vital in order to combat migraines effectively.
Identifying triggers
Though each person’s triggers vary, common ones include being hungry or thirsty, changes to sleep patterns, stress and being exposed to bright lights or strong smells. Emotional stress levels and hormone levels may also play a part in emotional reactions; mindfulness-based stress reduction techniques such as biofeedback can provide invaluable help with managing these triggers.
Be as specific as possible when keeping a headache diary to help identify potential triggers of migraines. Be specific in describing where it hurts on either side of your head, severity and what makes it better or worse; apps can assist in keeping track of this. Also try an elimination diet: try cutting out certain foods for two weeks at a time before gradually reintroducing them back in.
Avoiding triggers
Migraine triggers vary for everyone, but eliminating certain foods or drinks or hormone changes as potential sources can significantly lower migraine attacks and prevent future headaches. Some of the more frequently encountered migraine triggers include food, drinks and hormone changes.
Sleep and hydration are key in order to avoid migraines, so changing your sleeping habits so that you are getting seven to nine hours of shuteye every night could help prevent migraines from returning. Furthermore, shift work could negatively impact on these strategies as it disturbs their natural cycles of restfulness and awakenings.
Exercise, meditation and yoga may all help. A healthy eating plan should focus on fruits and vegetables for optimal results; in some cases avoiding foods known to trigger migraines (caffeine, red wine or fatty foods) may also prove helpful.
Getting plenty of sleep
Sleep can help manage migraines effectively. A good night’s rest can improve your mood, boost energy levels and relax emotions; in addition to helping prevent headaches and improve effectiveness of medication.
Avoid caffeine and alcohol prior to bedtime; both substances disrupt deep restful sleep essential for migraine prevention.
Migraine sufferers should strive to establish a regular sleep routine, going to bed and waking up at the same time every night, even on weekends. Furthermore, keeping a journal detailing symptoms and sleep patterns could help identify patterns which cause migraines.
Non-pharmacological preventive therapies include biobehavioural therapy, acupuncture and physical therapy as effective complements or alternatives to acute and preventive medication use if these measures cannot be tolerated.
Getting plenty of exercise
Exercise can also be an excellent way to elevate mood and reduce the stressors that trigger migraines. Exercise releases endorphins – natural mood boosters – which boost mental wellbeing while improving sleep quality. While high intensity interval training (HIIT) may trigger migraine attacks in some individuals, so gradually building your fitness level up is advised.
Consistent exercise schedule and no skipping meals. Skipping meals increases your risk for migraine, while dehydration also contributes to it, so ensure to drink lots of water throughout exercise and the day as well. Furthermore, be sure to eat regular meals without aged cheese, chocolate and caffeine triggers that could exacerbate migraine symptoms – try yoga, meditation or biofeedback to stay calm!
Keeping a food diary
While medicine remains the go-to remedy for migraines, lifestyle choices can help mitigate symptoms. This includes avoiding foods known to trigger headaches, drinking plenty of fluids and eating regular meals.
Food diaries can help identify possible migraine triggers by keeping track of all the food and beverages you consume over 24 hours, as well as tracking any migraine symptoms that arise; it’s also useful in understanding when they arise and their timing.
Maintaining a headache diary will allow you to identify triggers and make necessary dietary adjustments. When making these modifications, it may be beneficial to seek advice from either a nutrition professional or your physician and may involve cutting out food sources containing gluten.
