Though migraines cannot be cured, medical treatments and lifestyle modifications may help manage them effectively. A diary could also be helpful in tracking frequency, severity and duration of headaches – this way allowing you to identify potential triggers more easily.
When experiencing a migraine, seek refuge in a dark and quiet space and lie down. Use an ice pack or hot compress on your head or neck to help alleviate pain.
Avoid Triggers
Foods and food additives may trigger migraine headaches, including cheese and dairy products, MSG/aspartame, chocolate, salty foods, caffeine and caffeine-containing beverages can be prime examples. Other triggers may include changes in weather or stress as well as eating cold cuts/hot dogs with nitrate-containing meats like cold cuts/hotdogs; lighting fixtures; particular smells/odors and medicines can all play their part.
If you’re uncertain of your migraine triggers, try keeping a migraine diary to track when and what may be triggering headaches. Once patterns emerge, eliminate possible food sources for at least one week at a time to help narrow down possibilities. Stress-reduction techniques such as biofeedback or relaxation therapy may also prove effective at mitigating migraine effects.
Get Plenty of Sleep
Sleep can help prevent migraines. Migraine triggers can include changes to your sleeping pattern or certain foods; keeping a headache diary to identify these triggers may be useful; for instance, waking up later than expected on Saturday could trigger an attack.
Avoiding caffeine may also help. If you regularly drink coffee, tea or soda and experience migraines, reduce your daily caffeine consumption as too much caffeine may cause withdrawal headaches when abruptly stopped.
Implement good sleep hygiene by going to bed at the same time each night, avoiding stimulants, and switching off devices an hour before you plan on sleeping. An enjoyable bedtime ritual such as taking a warm bath before reading under dim lighting may also help.
Eat Healthy
Diets rich in omega-3 fatty acids such as salmon, trout and cod fish and walnuts may help decrease migraine attacks by providing essential omega-3s. Eating regularly, getting enough sleep, avoiding foods known to be triggers as well as eliminating known migraine-inducers may all also be helpful strategies for relieving migraine symptoms.
Migraine symptoms vary for every individual, so the first step in combatting them should be consulting a neurologist specializing in headaches. He or she will review your history, symptoms, physical examination and any imaging tests such as an MRI to accurately diagnose migraine.
Healthcare providers can prescribe medication to prevent migraines, but for it to work effectively you must take it every day. They may recommend blood pressure-reducing medicines like propranolol (Inderal, InnoPran and Lopressor), calcium channel blockers such as verapamil (Verelan or Calan), migraine-reducing antidepressants like amitriptyline or other options.
Stay Active
Migraines may not be fatal, but repeated attacks can significantly diminish a person’s quality of life. Migraine may cause work- or family-related difficulties and interfere with exercise plans; furthermore they can cause nausea or vomiting, light sensitivity or stiff neck issues.
If you suffer from migraines, keeping a diary to identify triggers could be invaluable. For instance, you might notice your migraines occur around menstruation time or after eating certain foods.
Keep taking pain-relief medicine only as needed; otherwise it can lead to medication overuse headache (MOH), a recurring migraine that occurs when its effects wear off. Consult a headache specialist about preventive treatments as they can provide alternative ways of helping manage migraine attacks.
Reduce Stress
Stress can be a leading factor in migraine attacks, even good-natured stress can be detrimental. To protect yourself and avoid future headaches, it’s crucial that you identify and avoid triggers while simultaneously working to lower overall levels of stress.
Engage in relaxation techniques such as deep diaphragmatic breathing or guided meditation – either alone in a quiet location, or using mobile apps such as Calm and Headspace to enhance these practices.
If stress is often a trigger, consult with your physician about preventive medications that can reduce frequency, duration and severity of migraine episodes. Calcium channel blockers like verapamil (Calan, Verelan) are often recommended because they help relax muscle tension; however they may have unwanted side effects which you find unacceptable; speak to your physician about possible alternatives to prescription drugs.
