What is Migraine?
When you are experiencing a severe migraine attack, it is difficult to work, see friends, or accomplish much of anything. Because of this, eliminating headaches or reducing the number of headaches you experience will greatly enhance your quality of life.
If you experience migraines like this, this is extremely crucial:
High-frequency episodic migraine: You experience headaches 10 to 14 days per month.
Chronic migraine: You experience headaches 15 or more times per month or all the time.
The typical course of treatment may involve taking two separate medications: one to prevent attacks from occurring and the other to lessen discomfort and prevent an attack from intensifying.
But when headaches come on suddenly, you need a strategy other than taking drugs. An effective self-care regimen can put a stop to migraines.
Sow Success SEEDS
A condition of the neurological system called migraine appears to run in families. It has been passed down through your family, so to speak. Even though you can't change your genes, maintaining a regular daily schedule can help you cope with chronic or frequent migraines. It's what experts on migraines refer to as "SEEDS."
"S" represents sleep. Maintaining a regular sleep-wake routine is one of the best things you can do for yourself. This means that even on weekends, go to bed and rise at the same hour. Adults need 7-9 hours of sleep.
Try these suggestions to obtain the rest you require:
Create a mood. Tell your body it's time for bed by doing things that signal this. Take a soothing bath, read a book, or play some calming music.
Make your bedroom a welcoming space. Ensure that your bed, pillow, and mattress are comfy. Close the blinds and turn the lights down.
Reduce the heat. Generally speaking, a cooler bedroom is better for sleep. The optimal temperature range is 60–67 F.
"E" stands for exercise. Regular exercise increases endorphins, which are naturally occurring painkillers. Additionally, it aids in sleep and helps reduce stress while also battling sadness and anxiety.
A decent workout plan should ideally incorporate cardio exercises like walking or swimming, exercises to increase muscle, and flexibility exercises like yoga. On most days of the week, try to fit in some exercise. Make time for it in your schedule so that you won't be tempted to skip it.
If you're new to exercising, begin slowly and gradually increase the number of minutes you spend moving. Naturally, see your doctor to ensure that you are healthy enough to begin.
"E" also stands for eat. Don't skip meals if you want to maintain a consistent blood sugar level. If five or six little meals a day might be beneficial for you, ask your doctor. Avoid foods that are highly processed or those you believe may exacerbate your symptoms.
There isn't conclusive evidence that a specific food causes symptoms, however some may, including:
- Aspartame is a synthetic sweetener.
- Chocolate
- MSG (monosodium glutamate), an ingredient used in fast food (particularly Chinese cuisine), seasonings, and sauces
- Sulfite-containing processed meats, such as bacon and salami alcohol, particularly red wine
The double-edged sword that is caffeine. Too much can cause a headache, but too little can prevent it. So, the key is moderation. For instance, if you consume coffee, keep your daily intake to no more than one or two cups. Don't skip your morning coffee if you're accustomed to having one. Withdrawing from caffeine can cause headaches.
Dehydration is letter "D". Headaches can result from even minor dehydration. Generally speaking, unless your doctor has instructed you to drink more or less fluids, strive to consume about 2 liters of water every day. Always have a water bottle on you. The only thing a migraine may require is water to be stopped in its tracks.
Reduced Stress is the letter "S". You can't totally avoid stress. Life includes work deadlines, family and money issues, and personal losses. Additionally, headaches can be brought on by stress. In fact, between 50% and 70% of migraine sufferers claim that stress contributes to their symptoms. To manage stress, use the following resources:
- Inhale slowly and deeply.
- Take up meditation.
- Concentrate your attention on a soothing image.
- Exercise
You may be able to better manage migraine triggers by developing a solid self-care regimen using SEEDS.
Things that trigger migraines or exacerbate them are known as triggers. Other typical migraine triggers and remedies include:
- Light. Outside, wear sunglasses, and indoors, avoid fluorescent or flashing lights.
- Strong odors. Avoid fragrances, pungent chemicals, and strongly flavored foods as much as you can.
- Weather. Heat, humidity, storms, or abrupt weather changes are all out of your control. However, you can change your regimen. When it's sweltering outside, spend as much time indoors as you can. During the chilly mornings or evenings, go outside.
- Too much medication. When you experience frequent migraines, using painkillers can be problematic. They can certainly help you feel better, but using them excessively can make your headaches worse. If you take painkillers more frequently than 10–15 times per month, talk to your doctor about how to best control your migraines. When chronic migraineurs are "weaned off" overused medicine and instead put their attention on preventive and alternative treatments, almost half of them experience significant improvement.
For women in particular, hormone changes are a major trigger. You might experience migraine symptoms around your period. Vomiting or nausea can also be symptoms of a "menstrual migraine". Consult your doctor for advice on how to help prevent migraines brought on by hormones.
Start a diary if you don't know what causes frequent or persistent migraines. Take note of the days you experienced headaches and their severity. Keep track of your food and drink intake, prescriptions you took, the weather, your sleeping patterns, etc. You might be able to identify a trend and determine what is hurting you.
Either write everything down by hand or get a smartphone app.
Consider Alternatives to the Pill
Self-care might also involve practices you might not have thought of:
Acupuncture: This is a traditional Chinese medicine procedure that involves inserting needles into specific bodily regions. It is thought to interfere with pain impulses. A analysis of almost two dozen scientific studies found that acupuncture helped roughly 60% of study participants cut their migraine frequency in half or less. That is akin to how a migraine preventative drug works.
Don't count on outcomes right now. For it to be effective, at least six sessions may be required.
Dietary supplements: Before adding any herbs or supplements, see your doctor. Some could harm you if you have other medical conditions or interact negatively with any medications you take.
However, it has been demonstrated that the following can prevent migraines or limit the number of headache days you experience:
- Magnesium (400–600 mg per day)
- Riboflavin (400 mg/day) is a vitamin.
- Coenzyme Q10 (CoQ10), an antioxidant, 300 mg/day
Therapy with heat and cold. The next time you feel a migraine coming on, try applying a cold compress to your forehead and neck. Put as much hot water as you can stand in your hands and feet in the meantime. This can reduce pain by moving blood from your head to your extremities. You might not be able to do this every time you get a migraine due to your chronic condition. But having a lot of cold packs on hand is a smart idea.
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