Migraines can be crippling, but making a few lifestyle adjustments may help decrease their frequency and severity. A regular sleep routine, avoiding screen time before sleeping and eating at consistent times each day are just a few ways to potentially lower migraine episodes.
Regular physical activity, like walking, swimming and cycling can also help prevent migraines. Be mindful when beginning any fitness regime as high-intensity workouts may trigger headaches in certain people.
Eat a Healthy Diet
Migraines are severe, moderate to intense headaches that often include symptoms like vomiting and light/sound sensitivity, lasting hours or days and sometimes worsening over time. While no permanent cure exists for migraines, treatment can make headaches less frequent or intense.
Diet is a key component of managing migraines. A diet rich in fruits, vegetables and whole grains can help to reduce inflammation and avoid sudden blood sugar fluctuations that cause migraines. Furthermore, drinking enough water and avoiding foods containing aged cheese, alcohol or nitrates as well as monosodium glutamate (MSG) or other food additives is advised for managing migraines effectively.
Sleep can also play an essential part in helping prevent migraines, so try going to bed and waking up around the same time every day; aim for 7 to 8 hours each night. A regular exercise program may also aid; just be careful that it doesn’t interfere with your sleeping patterns – walking, jogging, cycling, and swimming may be beneficial activities.
Get Enough Sleep
Sleep is vitally important to our physical and emotional health, yet many migraine sufferers struggle with getting sufficient rest, which can either bring on headaches or worsen existing ones.
Studies have revealed that poor sleep is associated with an increased risk of migraines and lower threshold for pain, with insomnia, teeth grinding and other sleep disorders possibly contributing to migraines.
Try to aim for seven to nine hours of restful sleep each night. Reduce caffeine and other stimulants as much as possible before bedtime; establish a consistent sleeping routine (going to bed and waking up at similar times every day); practice relaxation techniques like deep diaphragmatic breathing and meditation, taking magnesium supplements for their calming properties before sleeping; taking magnesium supplements may also be beneficial; some researchers suggest magnesium supplements before bed for its calming properties; alternatively you could consult a therapist trained in psychological sleep interventions, like Cognitive Behavioral Therapy Therapy Intervention; CBTi will allow you to learn how to change both thoughts and behaviors to improve your quality of restful restful restful nights’ restful slumber!
Avoid Triggers
Migraine can affect anyone at any time; its causes, symptoms and triggers differ widely depending on who suffers. A migraine journal can be an invaluable way to track what factors may be triggering attacks – for example hunger/thirst, changes in sleep patterns or stress levels and sensitivities to lights or smells may all play a part.
Alcohol abuse, including beer and red wine consumption, can result in headaches for some individuals and dehydration for all. To stay hydrated and avoid stressing out your body further it’s a good idea to drink water between each alcoholic drink you consume.
Caffeine may also cause migraine attacks in some individuals, particularly if consumed excessively on days leading up to your migraine attack. Tyramine-containing foods, including cured meats, yeast extracts and aged cheeses may also act as triggers; though difficult to avoid entirely. Diet and exercise changes may help reduce migraine attacks over time.
Talk to Your Doctor
There’s no cure for migraine, but certain lifestyle and home strategies may help reduce its frequency and its symptoms. Discuss these options with your physician; schedule an appointment and bring a diary that notes each migraine attack’s onset date, duration, any associated nausea symptoms and recovery strategies – or lack thereof.
Over-the-counter painkillers such as Tylenol and ibuprofen may provide temporary relief during mild attacks of migraine, but their overuse can lead to medication overuse headache (MOH). More effective prescription medicines known as triptans can stop migraine attacks in their tracks while treating its associated symptoms – aura, light sensitivity and nausea.
Studies show that including psychotherapy – such as cognitive behavioral therapy or mindfulness meditation – into chronic migraine treatment plans can significantly lower stress levels while helping the patient identify triggers more quickly and manage them accordingly. Ask your physician for a referral to a mental health specialist.
