Migraines are severe headaches that typically last from hours to days and typically affect one side of the head, often leading to symptoms like nausea, light sensitivity and stiff neck.
Create a migraine diary to identify potential triggers. Engage in relaxation techniques such as biofeedback or meditation to manage stress. Make sure that you get adequate rest and exercise. Eat healthful whole food diet while limiting caffeine and processed food additives like nitrates or monosodium glutamate (MSG).
Exercise
Exercise is an integral component of living a healthy lifestyle, and migraine sufferers are no exception. Studies show that engaging in regular physical activity can reduce migraine frequency, intensity and duration.
Aerobic exercises like running, cycling and swimming increase blood flow while helping relieve tension by releasing endorphins – natural pain-relief chemicals produced in your body. Strength training may also provide benefits; studies show it reduces stress levels which are known migraine triggers.
Before beginning any physical exercise, always warm up thoroughly and begin slowly in order to avoid too much fatigue or injury. Be sure to drink plenty of water or isotonic beverages throughout your workout – dehydration can trigger migraines so staying hydrated is vitally important!
Other forms of exercise that may help include acupuncture, which may relieve headaches by stimulating specific points on the body; cognitive behavioral therapy which helps change how people think about pain; meditation or yoga which can relieve stress while improving posture and flexibility – these non-pharmacological treatments can be combined with medication as part of migraine treatment regimens.
Eat a Healthy Diet
Consume a balanced diet consisting of whole grains, fruits and vegetables as well as low-fat or nonfat dairy. Reducing sodium (salt) intake can also help alleviate headache symptoms; migraine sufferers should only begin their new diet under medical supervision as it’s possible they could suffer vitamin and mineral deficiencies.
Avoid foods and drinks known to trigger migraines, including aged cheese, alcohol, chocolate and processed meats with added nitrates (like pepperoni and luncheon meat) that contain them. Also watch out for MSG and tyramines found in restaurant soups and stock-based sauces which may contain them; reading labels is the easiest way to spot and avoid these substances.
Diet is one of the best strategies for avoiding migraines. Aim to eat five small meals every day that contain protein, carbohydrates and fats for best results; additionally it may help to keep a food diary and take note if certain foods cause headaches.
Get Enough Sleep
Migraines are severe headaches with symptoms ranging from throbbing pain and nausea or vomiting to lasting several hours to days. If you are prone to migraines, try to identify what triggers them; food with additives like MSG or nitrites; bright lights; strong odors can all trigger headaches in some people. Weather changes involving barometric pressure changes could also bring on headaches.
If you find yourself suffering from headaches, take it easy in a dark and quiet room for relief. Try applying a cold compress on your neck or scalp to reduce pain and tension; cold therapy reduces inflammation while slowing nerve transmission of pain signals to the brain thereby making you perceive less painfully.
Stress management is also key, so consider yoga, meditation or relaxation training to reduce tension and manage anxiety. If migraines are an ongoing issue for you, consult a healthcare provider trained in treating headaches (also known as neurologist) who may recommend preventative medication such as antidepressants, anti-seizure drugs and medicines to lower high blood pressure as preventative measures.
Reduce Stress
Stress is one of the primary triggers of migraines. It alters neurotransmitters and blood vessels, leading to pain as well as other symptoms like nausea and vomiting.
Exercise, sleep, healthy eating and relaxation techniques can all be effective ways of relieving stress. More advanced techniques include cognitive behavioral therapy and mindfulness training which can be found both online and through popular apps that guide meditation, yoga and breathing exercises.
Engaging your senses can also help relieve stress; listening to music, smelling ground coffee or petting an animal are just a few ways this works for people. Each individual responds differently to sensory input so it’s essential that you find what works for you!
Attempts at relieving stress or relieving migraines fail, or your migraines persist; consider consulting with a mental health professional. Psychotherapy can help improve coping skills and shift negative thought patterns that lead to stress-induced headaches; increasingly mental health professionals are available through telehealth to meet with you from home or the office.
