Just like an injury, migraines can cause serious pain. The difference between a migraine and an injury is that healthy habits and simple nonmedical remedies can aid in stopping or preventing migraines. Medication can help to both prevent and treat migraines for many patients. Medication is not the only solution. It is important for patients make their health a priority and understand how to effectively cope with migraine pain. Healthy choices which promote good health in general can help in reducing the frequency and severity of migraines. Medication, certain behaviors, and lifestyle choices combined can be an incredibly effective way to manage and prevent migraines.
During the onset of a migraine, pause and take a break. If possible, step away from what you are doing and follow the steps outlined below.
1. Wear sunglasses or turn off lights. A migraine can increase a patient’s sensitivity to sound and light. Try to relax or sleep in a quiet, dark room.
2. Use hot or cold compresses on your neck or head. Ice packs can provide a numbing effect and dull the pain. Heating pads and hot packs can also be used to relax tense muscles. Taking a warm shower or bath can also heal to relax the muscles.
3. Drink a beverage which contains caffeine. Small amounts of caffeine can help relieve the early stages of migraine pain and enhance the pain-reducing medicine. Use caution with the amount of caffeine which is consumed and time of day. A surplus of caffeine can result in future withdrawal headaches. Consuming caffeine late in the day can also interfere with sleep.
Sleep
Migraines can unfortunately prevent some patients from falling asleep. The discomfort can even wake a patient up at night. Migraines can also be triggered by a change in sleep patterns or insufficient sleep. Below are suggestions for maintaining good sleep.
* Establish and maintain regular sleep hours throughout the week. Go to bed and get up around the same time daily. This includes during the weekends. Nap during the day should be kept short and should not exceed 20 to 30 minutes. Longer naps can interfere with nighttime sleep.
* Take time to relax and unwind at the end of the day. Relaxing before bed can help promote better sleep. This may include habits such as listening to calm music, taking a warm shower or bath, and reading.
Be sure to minimize distractions and stimulations before bed. This can include heavy meals, intense exercise, caffeine, nicotine and alcohol. Avoid watching TV or working right before bed time as well. A sound machine with white noise to minimize outside noise can also be helpful.
Diet
Eating habits can also impact the frequency and severity of migraines. Below are various suggestions as it relates to your diet:
1. Stay consistent in your schedule and try to eat meals and snacks around the same time
2. Avoid skipping meals as it can increase your risk for a migraine
3. Maintain a food journal to help identify potential food triggers
* Common triggers can include aged cheese, chocolate, caffeine and alcohol
4. Understand medication side effects. Some medications contain caffeine or stimulants which can interfere with sleep
Exercise
The body releases certain chemicals during exercise which block pain signals to the brain. These chemicals also aid in reducing depression and anxiety. These conditions are known for making migraines more severe. Patients who are obese are also at an increased risk for experiencing chronic headaches. It is important to maintain a healthy weight with regular exercise and a balanced diet.
It can be quite challenging to live with migraines. Making healthy lifestyle choices, finding balance, and being consistent in routines can help to reduce the frequency and severity of your migraines.