The secret to fighting frequent migraines or reducing them? Prevention!
Steps
Step 1. Make a diary for headaches
The exact causes of migraines are unclear. This article focuses on the most common ones, but only you can know what triggers them; your diary will help you determine them. Discuss your findings with your doctor so you can monitor the effectiveness of the treatments. Writing down the things you did, eat and feel in the 24 hours before a migraine starts can help you understand what causes it. Among the most common:
- Low blood sugar, caused by hunger or consuming too many refined carbohydrates.
- Foods containing tyramine and / or nitrites: eggplant, potatoes, sausage, smoked meat, spinach, sugar, cheese (even aged), red wine, chocolate, fried foods, bananas, plums, broad beans, tomatoes, citrus fruits and products, especially fermented, soy-based, such as tofu, soy sauce, teriyaki sauce, and miso. Foods with high levels of seasonings or artificial additives are equally harmful.
- Food allergy.
- Dehydration.
- Lack of sleep and insomnia. A disturbed sleep routine reduces energy and tolerance.
- Strong light or certain colored lights.
- Shock, stress, or worry.
- Loud noises, especially continuous ones.
- Changes in weather and climate (barometric pressure). A dry atmosphere or a hot, dry wind can trigger migraines.
- Extreme proximity to compact fluorescent lights.
- Hormonal changes.
Step 2. And are you at risk?
Some people are more likely to suffer from headaches than others. Those who often have migraines tend to belong to the age group between 10 and 40, while people aged 50 and over tend to suffer less. Women are three times more likely than men to suffer from them (estrogen can cause them). The genetic factor should not be overlooked either.
Step 3. Recognize the first signs
Migraines are preceded by the so-called prodromal syndrome (such as seeing flashing lights or seeing a sudden change in mood or behavior). Relaxing and avoiding these triggers can block them or make them milder. You also need to show a positive attitude towards them, since getting more stressed can make the headache worse. Symptoms include:
- Visual disturbances. About a third of people with headaches experience migraines with aura, a condition for which the problem is preceded by the appearance of flashing lights or scotomas or blurred vision. The aura can also manifest itself through a tingling sensation on the skin or through hearing disturbances.
- Mood swings, depression, euphoria and irritability.
- Increased thirst and / or water retention.
- Increased or decreased appetite.
- Sensitivity to lights and sounds. You may see flashing lights or a scotoma.
- Fatigue or agitation.
- Difficulty communicating with or understanding people. It may be difficult to speak (less common).
- Stiff neck.
- Dizziness, weakness, confusion and, for some, a feeling of losing balance.
- Diarrhea or nausea. These symptoms often accompany or precede a migraine.
Step 4. Learn to manage migraines
Once you have discovered the causes, reduce the chances so that the symptoms do not appear. Below you will read about changes that could benefit your overall health:
- Always update your diary to see if certain patterns repeat themselves before you have one.
- Do you have a headache during certain times of the day, week or season?
- Prevent migraines by distancing yourself from the path that causes them and put the plan into action. Record the results: If they work, then you've found the cure.
Step 5. Don't eat the foods you think are associated with migraines, eliminate them from your diet or at least eat less of them for some time to see how you respond
Not everyone reacts badly to the same foods, so analyze your patterns.
- Headache-triggering foods can be those listed above or others. However, craving for food when the migraine has already started but the symptoms have not yet appeared may be difficult to treat. Resist the temptation.
- Eat a healthy and balanced diet rich in fruits, vegetables, whole grains and quality proteins. Consume large amounts of dark green vegetables such as broccoli, spinach and kale, eggs, yogurt and semi-skimmed milk - these foods contain vitamin B, which prevents migraines.
- Eat foods rich in magnesium, which dilate blood vessels and ensure proper cellular functioning. Consume nuts (especially walnuts, almonds, and cashews), whole grains, wheat germs, soy beans, and various vegetables.
- Fish containing omega-3s can prevent migraines. Consume it three times a week.
- Don't skip meals, especially breakfast. Being hungry can cause migraines. Eat small but frequent portions of food to avoid fluctuating blood sugar levels.
- Keep yourself well hydrated. Drink lots of water.
Step 6. Avoid caffeine, another blame for some people but not others
If you take it regularly and suspect it is the cause of your headaches, eliminate it gradually, as abruptly removing it from your routine can speed up migraines. However, some argue that drinking a cup of coffee at the first hint of a headache reduces the severity of symptoms and stops migraines in their tracks, having the same beneficial effect as caffeine-containing pain relievers.
Experiment with what group of people you belong to
Step 7. Get regular sleep
Don't sleep for too long or for a few hours and try to go to bed and wake up around the same time.
Read How to Sleep Better to get some more ideas to improve your sleep habits
Step 8. Reduce your alcohol intake, especially beer and red wine, which can cause headaches, nausea, and other migraine symptoms for days, in part due to tyramine
Some people who often suffer from migraines, on the other hand, claim that they can drink without problems, while others cannot tolerate even a sip of alcohol. Determine your threshold but don't overdo it: excesses are not good for health in general.
Step 9. Manage or avoid stress, which triggers tension and migraines
Try relaxation techniques, implement positive thinking, organize your time well and rely on biofeedback, all remedies that can alleviate a headache that has already begun.
Try meditation, breathing techniques, yoga and prayer to relax
Step 10. Check your exposure to intense stimuli, such as too bright lights
Wear sunglasses even in winter - the glare of snow, water and buildings can trigger a migraine. Choose good quality lenses that cover your eyes well. Some people with headaches find blue or green ones to be particularly helpful.
- Periodically rest your eyes when watching TV or using your computer. Adjust the brightness and contrast of the screen; if you use a reflective one, lower the reflection with filters or by pulling down the shutter when sunlight enters.
- There are also non-visual stimuli, such as strong odors, both pleasant and unpleasant.
Step 11. Get regular physical activity, which will also help you reduce stress and improve mood
Sudden or strenuous exercise, however, can trigger a headache, so don't overdo it. Also, warm up slowly and hydrate well both before and after. Do not exercise when it is particularly hot or cold.
Maintain good posture to avoid migraines and other types of headaches
Step 12. Get the air changed
Dry air increases the chances of getting a migraine because of the positively charged ions in the atmosphere, which increase the levels of serotonin, a neurotransmitter whose levels rise during migraines. Open the windows and doors and use a humidifier or ionizer to lower the dryness of the air.
Step 13. Think twice before taking hormone medications
Women who suffer from migraines have more headaches and nausea before or during menstruation or during pregnancy or menopause, and scientists speculate that this has to do with fluctuations in estrogen levels in the body. The contraceptive pill and other hormone-based medicines can exacerbate the problem for many women; if your migraines increase while taking a medicine of this type, stop using it.
- But remember, it's not always possible to stop taking them overnight. Also, while some women migraines intensify due to these treatments, for others the headaches subside, while for others they occur only before the menstrual cycle.
- Women who experience migraines during menstruation can take pain relievers. Ask your doctor or pharmacy for advice regarding dosage. You can take, for example, ibuprofen.
Step 14. Go for preventive medicine
If you suffer from migraines more than once a week, you will need to rely on prophylactic medicine. These drugs can only be taken when prescribed and can have serious side effects, so they should be taken under the supervision of a doctor. Since there are various medications and each migraine is somewhat unique, finding the right combination of treatments is not always straightforward and you may have to wait several weeks to figure out if a medicine is effective.
- Cardiovascular medicines, including beta-blockers (such as propranolol and atenolol), calcium channel blockers (such as verapamil), and medications that are taken for hypertension (such as lisinopril and candesartan) may be helpful for this. scope.
- Triptans (serotonin agonists, 5-hydroxytryptamine, 5-HT) represent another possibility, as these drugs target the receptors that stimulate the nerves of the brain blood vessels. They are not good for people with heart problems or angina as they compress blood vessels.
- Antiepileptic drugs like valproic acid and topiramate can help, but remember that valproic acid can cause brain damage if migraines are caused by a urea cycle disorder. If you have a negative reaction to these medicines, stop taking them and immediately contact a metabolic specialist who treats urea cycle disorders to get tested before the disorder reaches a more advanced stage.
- Antidepressants, including tricyclics such as amitriptyline and selective serotonin reuptake inhibitors such as fluoxetine (Prozac), are effective in various cases.
- Cannabis is a traditional migraine remedy that has attracted scientific attention. In many countries it is illegal, in others it is legal if prescribed, while in still others it is legal and its distribution is not controlled.
Step 15. Take supplements that do not require a prescription
Some herbs and minerals can be effective, but first ask your doctor if you can take them, especially if you are on certain prophylactic medications, so you can be sure of what you are doing.
- Get more magnesium into your body. There is a strong correlation between magnesium deficiency and the onset of migraines and taking supplements can reduce headaches. Before taking it, ask your doctor. Magnesium is cheap and relatively safe, so it's often recommended.
- There are also several herbal supplements that reduce the frequency of migraines, but extracts of feverfew and Miller petasites and Kudzu root are particularly promising. However, these supplements should not be taken by pregnant women.
- Taking 100 mg of coenzyme Q10 supplements daily could be effective in reducing the frequency of migraines. However, scientific research is still ongoing.
- High dosages of vitamin B2 appear to be effective in some patients.
- Pyridoxalsulfate, the active form of vitamin B6, is involved in the metabolism of amino acids (in the liver) and in the metabolism of glucose but also in neurological transmissions. And these three areas can be linked to the sources of migraines.
Advice
- Some causes of migraines, such as weather changes and menstruation, cannot be avoided. If they bother you, learn to relax and treat them.
- Some rely on acupressure, acupuncture, massage, and chiropractic treatments to control migraines. There is no scientific evidence on their effectiveness but giving a try to a professional studio does not harm, also because they help to relax.
- The triggers of migraines are not well understood. There are causes that unite a little all, but the variable of uniqueness should not be neglected.
- You may want to try different herbal remedies to find the perfect one for you. Talk to your doctor.
- Unfortunately, there is no definitive cure. Avoiding triggers and taking prophylactic medications is helpful, but you won't root the problem out.
- Some specialists have reported that Botox injections successfully prevent migraines.
Warnings
- Some supplements can be harmful to you, which is why you will need to ask your doctor before taking them.
- This article is a general guide but is not intended to replace the work of an expert. Ask your doctor before taking any medication or drastically changing your lifestyle.
- If you take pain relievers for more than 15 days a month, you risk getting rebound migraines if you stop taking them. As a result, use aspirin and ibuprofen only when strictly necessary. Do you take aspirin every day to reduce the risk of heart attack? Make sure it's low-dose (81 mg).
- Symptoms of migraine can indicate more serious disorders. If you are suspicious, see a doctor for a complete diagnosis.
