Top Ways to Prevent Migraines
Published On Jan 12, 2021 5:30 AM By Sakshi Aggarwal
Migraine is a neurological condition that can cause several symptoms. Frequently categorized by intense headaches, migraine usually causes pulsing sensation or throbbing, usually on one side of the head. Some common symptoms of migraine include vomiting, nausea, and extreme sensitivity to light and sound. The symptoms may last from hours to days and the pain can be so severe that it interferes with daily chores.
Some behavioral measures with lifestyle can often be the most effective ways of handling migraines.
Here are some other top ways to prevent migraines. Hope it will help.
1. Find a Calm Environment
Whenever you see the first sign of a migraine, it is recommended to take a break from whatever you are doing, if possible. To stay calm, you can do the following:
- Turn off the lights, and take some rest. Migraines often increase sensitivity to light and sound. So, relax for some time in a dark and quiet room and try to take a nap.
- Apply hot or cold compresses on our head and neck and try temperature therapy. Ice packs can dull the pain with the numbing effect whereas hot packs and heating pads can help relax tense muscles. You can also take warm showers or bathe for a soothing effect.
- Drinking a caffeinated beverage in small amounts may also help to relieve the pain in the early stage of migraine. But drinking too much caffeine is also not recommended as may lead to withdrawal headaches later. Also, caffeine intake late in the day may also hamper your sleep, thereby affecting migraines.
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2. Get Enough Sleep
Migraines may not let you sleep at night. Likewise, they are often triggered by poor sleep at night. So, to encourage sound sleep, here are a few tips that you can follow:
- Set a routine and establish sleep hours. Try maintaining your sleep schedule even on weekends. If you are habitual to taking naps in the afternoon, then keep them short as longer ones can interfere with nighttime sleep.
- Indulge in some activity that soothes you by the end of the day. It can be listening to relaxing music, meditating, reading your favorite book, or soaking in a warm bath.
- Ensure you drink and eat only healthy food before going to bed. Avoid taking heavy meals, doing intense exercise, or alcohol intake as they may hamper your sleep.
- Avoid distractions as much as possible. Save your bedroom for intimacy and sleep, avoid watching television before going to sleep, or taking work-related material to bed. Close your bedroom door to avoid any disturbance.
- Do not forget to take medicines before going to sleep, as prescribed.
3. Eat Wisely
As said before, your eating habits can influence migraines. So, you must do the following:
- Try to set an eating schedule
- Try not skipping meals. This is because fasting may lead to the risk of migraine.
- Maintain a food journal if possible, so that you can take note of the foods that you eat. This will help you identify the foods that trigger migraines.
- Avoid eating foods that can suspect migraines. For instance, caffeine, alcohol, chocolate, cheese, etc. Try eliminating them from your diet completely and see if the pain gets any better.
4. Exercise Regularly
Exercising helps your body release certain chemicals thereby blocking the pain signals to your brain. So, in order to reduce stress and anxiety levels, you must exercise regularly otherwise it could make the conditions worse.
Try staying fit as health conditions such as obesity increase the risk of headaches. Also, maintaining a healthy weight can help manage migraines. In case your doctors allow, choose any exercise that you enjoy doing. Other good choices can be cycling, swimming, etc. It is recommended to do easy exercises in the beginning and gradually move on to the tough ones.
5. Manage Stress
Manage stress may be difficult at times but you must do it to manage your migraines effectively. To manage stress, you can do the following:
- Simplify your life by not taking everything at the same time. Instead, find ways to leave some things sometimes, if possible.
- Time management is important. Delegate tasks that you do not have the bandwidth to do instead of stressing yourself out.
- Take breaks to enjoy yourself. Whenever you start feeling overwhelmed, you must take some time to relax. You can do this by playing a game, or having coffee with a friend, etc.
- Relax by inhaling and exhaling deeply and slowly for at least ten minutes a day. Sit quietly once you're done. This will help you relax your muscles.
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Apart from the tips mentioned above, what is most important is to believe in your ability to take control of the pain. Make healthy choices and ask your friends if they can extend help and support. Also, it is recommended to build relationships, ask questions, and seek advice from those who get the illness.
Disclaimer: This article is issued in the general public interest and meant for general information purposes only. Readers are advised not to rely on the contents of the article as conclusive in nature and should research further or consult an expert in this regard.