Migraines are headaches that cause severe pulsing or throbbing sensations, usually on one side of the head. The headaches may be accompanied by symptoms like nausea, vomiting, and sensitivity to light and sound. Migraine attacks can last a few hours to a few days, and the pain may become severe enough to interfere with one’s daily activities. Thankfully, patients can employ self-help remedies and lifestyle modifications to manage the condition better.
Managing migraine pain – Mistakes to avoid
According to the Migraine Research Foundation, migraine is one of the most misunderstood and undiagnosed conditions. Many patients make mistakes while managing the pain, leading to other health complications. Below are some common mistakes migraine suffers make and solutions to help one manage the symptoms better:
Consuming too much caffeine
Although small amounts of caffeine can relieve headaches, an excess can have the opposite effect and trigger migraine attacks. Multiple studies have shown that consuming 100 mg of caffeine per day increases the risk of headaches three-fold. Hence, avoiding or eliminating coffee, tea, and other caffeinated beverages is suggested to manage the condition.
Skipping meals or eating unhealthy foods
Foods with MSG, aspartame, and nitrates can trigger migraine headaches or worsen the symptoms and should be avoided. Fermented foods like soy sauce and teriyaki sauce can have a similar effect due to their high tyramine levels. Instead, one should eat healthy foods like avocado, legumes, salmon, and mackerel. Skipping meals or not eating at a fixed time can also trigger migraine headaches. So, experts recommend eating smaller meals at regular intervals throughout the day to keep energy and nutrition at optimum levels. Further, since dehydration is also a risk factor, patients must drink at least eight ounces of water daily to avoid potential headaches.
Not getting enough sleep or sleeping too much
Less sleep (less than six hours per day) and too much sleep (more than nine hours) are both potential migraine triggers. A poor sleep cycle could result from various factors, including an unpredictable work schedule, the use of gadgets at night, and health disorders like depression and insomnia. To develop a healthy sleep cycle, one should limit daytime naps and create a restful environment at night. Quality sleep may, in turn, reduce painful migraine headaches.
Not dealing with stress
Stress is one of the most common triggers of the condition. Many people do not manage stress efficiently, which leads to an increased frequency of migraine attacks. Hence, healthcare professionals suggest patients employ stress reduction techniques to lower stress levels, such as deep breathing, yoga, meditation, and biofeedback. These techniques are cost-effective and can be easily practiced at home.
Following high-intensity exercise regimens
Some people experience headaches during or after rigorous activities, known as exercise-induced migraines. Although the cause of such migraines is unknown, rigorous movements are said to be the culprit. Some rigorous activities that are potential migraine triggers include weightlifting, running, and swimming. To avoid exercise-induced migraines, healthcare professionals recommend performing light exercises in cool, temperature-controlled environments or working out early in the mornings when the weather is cooler.
