Sleep, staying hydrated and avoiding migraine triggers are all effective ways of preventing headaches. Furthermore, blood pressure-lowering drugs, antidepressants such as Amitriptyline and anti-seizure medicines such as Topiramate or Valproate may be beneficial in relieving headaches.
Migraine triggers may range from diet changes and bright lights, nitrates (found in hot dogs and lunchmeat), alcohol or strong smells; finding and avoiding your migraine triggers could make all the difference for your migraine experience.
1. Get enough sleep.
People living with migraine can be sensitive to changes in routine, like waking up at 7am Monday-Friday but sleeping until 10am on Saturday; for some this can trigger an attack; others might react strongly when their morning coffee (or other caffeinated beverage) is skipped altogether.
Sleep is key to migraine prevention. One recent study demonstrated this by finding that two consecutive nights of adequate rest helped participants avoid headaches in participants. The current research differed from past ones by collecting real-time data rather than participants estimating their sleeping habits.
Target at least 7-8 hours of restful sleep each night by limiting stimulants such as caffeine and alcohol intake, engaging in regular physical exercise to aid restfulness, limiting screen time before bed, using blue light filters on devices, and using blue light filters on phones or computers prior to going to bed.
2. Stay hydrated.
Migraines can cause intense and often throbbing pain that is best managed in a dark and quiet room, away from bright lights and noise. Ice packs (or cold washcloths) may help to ease nerve irritation while heating pads or warm showers will soothe tight muscles and soothe inflammation.
Consuming beverages containing electrolytes – such as sports drinks, coconut water or homemade electrolyte solutions – can help counteract dehydration, which is one of the main triggers of migraines. But beware caffeinated and alcoholic drinks which may have diuretic properties which lead to increased urine output and further dehydrate your body.
People suffering from migraines also often report being sensitive to light and sound; using earplugs or noise-canceling headphones during an attack may help alleviate discomfort, while both Graley and Broner suggest that eliminating or reducing exposure to these stimuli may reduce migraine frequency overall.
3. Exercise.
Exercise is an integral component of living a healthy lifestyle and can help alleviate headaches. Exercise improves circulation, increases flexibility, helps reduce weight, lowers blood pressure and promotes sleep patterns as well as reduce stress and improve mood.
Begin slowly, gradually building frequency, duration, and intensity as you workout. Be sure to eat well before exercise and bring plenty of fluids – such as water or isotonic drinks (available from health stores) with added electrolytes – so as not to dehydrate yourself too quickly during or after your session. Migraines can result from dehydration – avoid dehydration by drinking enough fluids like sports drinks or isotonic drinks (for optimal mineral balance in your body) such as these beverages containing added electrolytes which help restore mineral levels balance in your body and start off slow as an exercise routine progresses.
Some individuals can be vulnerable to exercise-induced migraines, often brought on by primary exertion headaches – headaches which begin during or shortly after physical activity – so taking medication prior and/or post exercise can help.
4. Eat a healthy diet.
Migraines can often be caused by food triggers like aged cheese and chocolate. Other triggers may include nitrates (found in processed meats like hot dogs and pepperoni) and caffeine – keeping a food journal can help identify your migraine triggers so you can try to avoid them in future.
Sleep is another effective way of warding off migraines, while exercise may also play a part. Yoga or low-impact exercises such as swimming or cycling may provide great relief; but heart rate-raising activities could cause headaches in certain individuals.
If you experience migraine symptoms, take some medicine and seek a quiet place for relief. Applying cold washcloth or an ice pack to the head may also ease discomfort. If they persist, consult with a healthcare provider regarding medication and lifestyle solutions to provide more assistance.
5. Relax.
Migraines are recurrent headaches that typically last more than three days per week, requiring medication and lifestyle modifications to stop or lessen the intensity. By following your physician’s directions and making appropriate lifestyle changes, migraines can often be prevented or made less intense.
Stress is a primary trigger of migraines. Adopting healthy lifestyle choices and making time to relax are effective ways of mitigating its effects in your body, but seeking medical advice about finding a therapist to teach new methods for handling stress management may help even further.
An effective way to identify your personal triggers is keeping a diary. Make sure to note your symptoms, when they occurred and what seemed to help reduce them – relaxation exercises such as slow deep breathing from the diaphragm are often beneficial, while acupuncture and biofeedback have proven successful at relieving migraine symptoms.
