Migraines cause pain as real as that of injuries, with one difference: sometimes, healthy habits and simple non-medical remedies can stop migraines before they start.Medication administration is a proven way to treat-and prevent-migraines. But medications are only part of the story. It is also important to take good care of yourself and know how to deal with the pain of migraine when it appears.
The same lifestyle choices that promote good health can also reduce the frequency and intensity of migraines.
In fact, knowing how to control the pain of migraine through measures related to lifestyle and behavior, in addition to medications, can often be the most effective way to control migraines.
Find a quiet environment, the first sign of migraine, stop doing your usual activities if possible.
Turn off the lights. Migraines often increase sensitivity to light and sound. Relax in a quiet and dark room. Sleep if you can.
Test with temperature therapy. Apply cold or hot compresses on the head or neck. Ice packs have an anesthetic effect, which could lessen the sensation of pain. Warm compresses and heat pads can relax tense muscles. Hot showers or baths could have a similar effect.
Take a drink with caffeine. In small amounts, caffeine alone can relieve migraine pain in the early stages, or improve the pain relief effects of acetaminophen (Tylenol, others) and aspirin. But be careful. Drinking too much caffeine too often could cause a headache for abstinence in the future.
Sleep well
Migraines can prevent you from falling asleep or wake up during the night. Also, migraines are also triggered by not sleeping well at night.
Here are some tips to achieve deep sleep.
Establish regular sleep hours. Wake up and go to bed at the same time every day, even on weekends. If you take naps during the day, keep them short. Naps longer than 20 or 30 minutes can affect nighttime sleep.
Relax at the end of the day. Anything that helps you relax can promote a better quality of sleep. listen to relaxing music, take a warm bath or read one of your favorite books.
But pay attention to what you eat and drink before going to sleep. Intense exercise, heavy meals, caffeine, nicotine and alcohol can affect sleep.
Minimize distractions.
Use the bedroom only for sleeping and for privacy. Do not watch TV or bring work material to bed. Close the bedroom door. Turn on a fan to cover the noises that distract you.
Do not try to sleep The more effort you make to sleep, the more awake you will feel. If you can not fall asleep, read or do any other silent activity until you are sleepy.
Control the medications you take.
Medications that contain caffeine or other stimulants, such as certain medications to treat migraine, can interfere with sleep.
Feed yourself wisely
Your eating habits can influence your migraines. Consider the basic concepts:
Eat at about the same time every day.
Do not skip meals. Being fasted increases the risk of having a migraine.
Keep a record of meals. Keeping track of the foods you eat and when you have migraines can help identify possible food triggers.
Avoid foods that cause migraines. If you suspect that a certain food - such as ripe cheese, chocolate, caffeine or alcohol - causes migraines, eliminate it from your diet to see what happens.
Exercise regularly
During physical activity, the body releases certain chemicals that block the pain signals sent to the brain. These chemicals also help relieve anxiety and depression, which can make migraines worse.
Obesity also increases the risk of suffering from chronic headaches; therefore, maintaining a healthy weight through exercise and diet can provide additional benefits to control migraines.
If the doctor agrees, choose any exercise you enjoy doing. Walking, swimming and cycling are always good options. But it is important that you start slowly. Exercising too vigorously can cause migraines.
Control stress
Stress and migraines often go hand in hand. It is impossible to avoid everyday stress, but you can control it and thus control migraines:
Simplify your life Instead of looking for how to incorporate more activities and tasks a day, find a way to discard some things.
Manage time intelligently. Update your list of daily activities every day, both at work and at home. Delegate what you can and divide
the large projects into possible parts to manage.
Take a break. If you feel overwhelmed, do some slow elongations or a quick walk to renew energy for the task you need to address.
Modify your attitude. Stay positive. If you find yourself thinking, "This can not be done," be alert. Instead, think: "This is going to be hard. But I can make it work.
Do things that you like. Find the time to do something you enjoy for at least 15 minutes every day. It could be a game, a coffee with a friend or a hobby. Doing something you like is a natural way to combat stress. Just relax. Taking deep breaths from the diaphragm can help you relax. Concentrate on inhaling and exhaling slowly and deeply for at least 10 minutes every day. It may also be beneficial to relax the muscles consciously, one group at a time. When you're finished, sit down and relax for a minute or two.
Keep a record of migraines. It will help you determine what factors cause your migraine attacks. Write down when the migraines start, what you were doing at that time, how long they last and what gives you relief, in case there is something that does. Until recently, avoiding the triggering factors was considered the best advice. However, according to recent research, this measure may, in fact, increase the sensitivity to possible triggering factors. A more beneficial approach may be to learn to cope with these headache triggers by using behavioral management techniques, such as identifying negative thoughts and counteract them, exercising relaxation, and reducing stress. Strive for a balance Living with migraines is a daily challenge. Having a healthy lifestyle can help. Ask your friends and loved ones for your support. If you are anxious or depressed, consider joining a support group or seeking psychological counseling. Trust in your ability to control pain.
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