6 Tips For Preventing Migraines
To say the least, living with migraine pain is challenging. The pain can be debilitating and often leaves the suffer unable to perform even the simplest everyday tasks. However, research has discovered various pharmaceutical and all-natural treatment options. While every treatment option may not work for every patient, research has shown that most sufferers will experience at least some degree of relief.
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Because an ounce of prevention is worth a pound of cure, keeping migraines from starting is always a better option. The American Medical Association has stated that most medical conditions would disappear if people would just eat right and get proper amounts of sleep and exercise. In most cases, preventing migraines is purely about lifestyle choices. These include eating right, learning to avoid triggers, and getting adequate amounts of rest.
1. Drink Water
Every function in the body is dependent on proper circulation. If circulation slows, the body does not receive adequate amounts of nutrients. Even minor dehydration is a well-documented trigger for migraines. The current recommendation to stay well hydrated is to drink half of your body weight in ounces. For example, a 150-pound person should drink 75 ounces of water per day to stay hydrated. Remember to sip water and not guzzle it, to allow the cells time to absorb the water. Otherwise, it just passes right through the body.
2. Eating Right
Eating a healthy diet can help alleviate migraines by getting the body all the nutrients it needs to function properly. Research at John Hopkins University found that migraine suffers who were not eating a healthy diet with a lot of processed foods had over a 90-percent reduction in migraine episodes after going on a diet that contained fresh produce, lean meats, fresh fish, and whole grains.
3. Sleep
Research has shown that not getting adequate amounts of rest can lead to increased migraine episodes. In addition to reducing stress, getting at least seven hours of uninterrupted sleep each night has been shown to increase serotonin levels and boost mood.
4. Vitamin-B Intake
Research has shown that adequate B vitamin intake can reduce both the severity and frequency of migraines through the regulation of brain neurotransmitters. It is important to remember that because the B vitamins are water-soluble they are not stored in the body and must be replaced every day. Patients should consult with their healthcare provider before taking B vitamin supplements.
5. Proper Exercise
People who exercise regularly experience less stress, better sleep, and increased overall health, all factors that research suggests contribute to migraines. People do not need to spend hours a week exercising to reap health benefits. Just a 20-minute walk three to four times a week can make a world of difference. Riding a bike to work or the store is a great way to incorporate plenty of exercise into a daily routine.
6. Counseling
There are two types of counseling that seem to work well for some migraine suffers:
• ACT, or acceptance and commitment therapy, works to help the suffer accept that they experience some migraine pain rather than trying to constantly control the pain. ACT helps the patient focus more on the goals they want to achieve, instead of their medical condition. It is often found that shifting the focus away from the condition can help alleviate the condition altogether in some cases.
• Mindfulness-based therapy helps the patient become more aware of their mind and body and thereby eliminating distracting thoughts.
Treatment Options
The treatment of migraines can be broken down into the two components of abortive treatments that are designed to stop migraine pain once it has begun and preventative measures.
Pain Abortive Options
First of all, it is imperative for every migraine sufferer to keep a migraine journal to track what does and doesn’t work. This will help establish a pattern of what treatment options work and under what specific circumstances. The Mayo Clinic reports that behavioral modifications can prevent migraines from occurring in the first place. Keeping a journal can also help determine what may be triggering migraines and help the patient to avoid those types of behaviors.
Certain drug therapies are proven effective at treating and preventing migraines, but prescription drugs alone are typically not the best treatment option. A combination of medication and lifestyle modification has proven to be the most effective way of successfully treating migraines.
It is even more important to make healthy lifestyle choices to reduce the number of attacks and ease the pain when migraines do occur.
Here are some treatment options for managing the pain when migraines do occur:
- Drug therapies. Talk to your healthcare provider about your migraines and discuss the various types of abortive drug treatments. Most of these types of drug therapies are designed to target serotonin levels and are all similar in action and chemical makeup. The consultation should cover what types of drugs are available and which ones work best for specific situations. The side effects of each medication should also be discussed.
- Take a break from the current activity and go to a calm environment, if possible. Sometimes this can be as easy as turning out the lights and sitting quietly in the dark, Research has shown that some behaviors can trigger stress on a completely subconscious level, with the person not even realizing they are experiencing it.
- Have a cup of coffee or tea. Research has shown that small amounts of caffeine can stop the pain in the early stages of a migraine attack and increase the pain-relieving properties of acetaminophen. However, it is important to note that too much caffeine can trigger a migraine and interfere with sleep that can also result in increased migraine attacks. Additionally, be careful to avoid drinks with lots of sugar as this can lead to dehydration and also trigger migraines.
- Hot and cold temperature therapy. Applying heat to the head or neck regions can help relax tense muscles and ice packs will help numb the pain.
- Electrical Stimulation. There are a number of devices that allow migraine sufferers to self administer electrical stimulation to the vagus nerve. Known as non-invasive vagus nerve stimulation, or nVNS therapy, this has been shown to be safe ad effective in the treatment of migraines as well as cluster headaches.
While dealing with migraines can be challenging, following a structured routine and writing everything down to help identify the triggers that are responsible for causing migraines can be extremely helpful in managing the condition. Patients should take the time to carefully examine their lifestyle choices and consult with their healthcare provider to develop a comprehensive treatment plan that can help manage, and possibly even end, their migraine episodes.
Author: This article is for informational purposes only and is not a substitute for professional advice regarding health or finances. It is not intended to endorse any individual or company. This article is AI-generated and may contain inaccuracies or unreliable information. Readers should consult a qualified professional for personal advice.
