A migraine attack is a lot more than just a headache. It’s an excruciating experience of head pain that can debilitate you for hours and even days, sensitivity to light and sound, and nausea and/or vomiting.
If you’ve ever experienced a migraine, you already know how painful and disabling they can be. If not, then let me help you understand what it feels like and how to use non-pharmacological approaches to prevent them from occurring more frequently.
If you are someone who is new to frequent migraine attacks, then I have got some great tips for you! These tips can help to prevent the onset of some attacks by keeping your stress levels controlled, triggers in check, and improve recovery to make you more resilient.
These tips have been shown in research to have a significant improvement on migraine frequency and disability!
So read on...
Get enough rest and sleep
Although this might sound too obvious, not getting adequate rest and sleep is a significant migraine trigger, especially among people who suffer from chronic migraine.
If you have migraine, then it is recommended that you try to maintain a sleep cycle of 7-9 hours every night. Ensure that your are going to bed at roughly the same time every night, within 30 minutes. And yes, even on weekends!
Consistent sleep helps keep your stress levels in check, which will in turn help prevent migraine attacks. Sleep also helps you recover from previously stressful events so that you can be ready for the next day. Poor sleep makes you less resilient making you have a lower tolerance to your daily stressors.
If you are someone who is prone to frequent migraine attacks, you may find it helpful to make a regular sleep schedule for yourself. By doing this, you will be able to maintain a healthy sleeping pattern that will help you stay fit, recover from each day’s stresses, keep your attacks at bay, and remain productive throughout the week.
Go for a walk
If you experience migraine, start or stay as physically active as possible! One of the best ways to prevent migraine attacks is by engaging in physical activity. Go for a walk, ride a big, lift weights, take a yoga class.
Regular exercise can help you release endorphins, which are hormones that make you feel relaxed, happy, and decrease pain. Becoming more physically active if you’ve ben sedentary for too long can have profound benefits on not just migraine but your whole body!
Other benefits to being physically active is that it helps manage stress and improves energy levels. Plus, when you exercise, you will be able to sleep better at night, which is crucial to prevent migraine attacks.
Remember that consistency is key!
Don't skip meal & stay hydrated
Eating regularly, maintaining a healthy diet, and staying hydrated throughout the day can go a long way in preventing migraine attacks. So if you are prone to migraine attacks, make sure you are eating a balanced and healthy diet that can help ease one of the more common triggers: irregular eating patterns.
You can prevent migraine attacks by staying hydrated, as well. When you don’t drink enough water at regular intervals and your body becomes dehydrated, it can lead to an attack. If mild dehydration can be a trigger for those that have chronic migraine!
It can be helpful to make sure you drink water throughout the day to prevent migraine attacks. An average woman should have about 2.7 liters, and the average man 3.7 liters per day.
Create a Migraine Safe Room
Stress is one of the most commonly reported migraine triggers. If you have migraine and you consistently experience high levels of stress, you are at a higher risk of experiencing frequent migraine attacks. One way to prevent migraine attacks is by creating a stress-free environment for yourself.
I’m not talking about avoiding all sources of stress all the time. That can actually make you less resilient over time and more prone to attacks.
I’m talking about creating a space where you can get away from your known stressors, such as noise or bright light. Think of it as a Migraine Safe Room!
This space would be ideal for meditating regularly, making time for yourself each day, and taking short rest breaks when you feel like an attack is approaching.
A Migraine Safe Room should be a place you find calming and relaxing as soon as you walk in. The number one thing to have is a comfortable place to lay or sit down. A daybed or chaise is a perfect piece of furniture for this space!
Consider installing green light bulbs and black curtains to lower light stress. And keep ear plugs or a sound machine on hand to block out aggravating sounds!
Practice Relaxation Techniques
Another way to prevent migraine attacks is by practicing relaxation techniques. Meditation, yoga, and deep breathing exercises are excellent ways to prevent and manage attacks.
When you are stressed out, your body releases hormones called catecholamines, which can cause a migraine attack. Stress can be physical AND emotional.
That is why relaxation techniques can help prevent migraine attacks by calming your body and reducing your stress levels, even if only for a brief time.
Some other relaxation techniques that can help prevent migraine headaches include progressive muscle relaxation, visualizations, journaling, and biofeedback.
Each of us will have a different practice that works for us. Try several techniques to figure out which works best for you!
Finally...
Migraine causes painful and debilitating headaches that can affect people of all ages. They are caused by changes in the excitability of brain cells, leading to sensitization of neural pathways. This can lead to different symptoms like nausea, sensitivity to light and sound, dizziness, and more.
The best way to prevent migraine attacks is by reducing your stress levels, not skipping meals, and creating a stress-free environment for yourself. You can also practice relaxation techniques to prevent migraine headaches and become more physically active.
These five non-pharmacological preventative strategies may not work right away! Remember that consistency is key. Your body may need time to adapt to new routines while you create healthy habits, but once established can be a powerful tool in the management of migraine disease.
Make sure to consult a doctor if you experience migraine as pharmacological management may also be necessary to aid in treatment!
Do you need help implementing a lifestyle modification program that helps to prevent YOUR migraine attacks!? Send me a message for a free consultation!
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