Although there is still no definitive cure, medication is a proven way we can treat and prevent migraine. But medication is only part of the treatment because knowing how to take care of yourself can also reduce the frequency with which a migraine occurs, the severity of attacks and their duration.
In short, it is a limiting neurological disease. According to the WHO, it affects one in seven adults and is three times more common in women than in men. So identifying and avoiding triggers, by adopting healthy habits and lifestyles, combined with the use of medications prescribed by a specialist is the most effective way to prevent migraine.
Find out below what triggers are and how you can minimize your chances of having a migraine.
Avoid bright lights
People with migraines can often develop a condition called photophobia, which is nothing more than sensitivity to light, so bright or flashing lights and even sun glare can be a migraine trigger for them. So the best thing for migraine sufferers to do is to dim the brightness around them.
For this, they can use curtains, turn off lights or wear sunglasses indoors. They should also take breaks from TV or computer screens and adjust brightness levels on digital screens.
Stick to a schedule
When it comes to preventing migraine, our keyword is “regular”. This is because lack of sleep, jet lag, and even sleeping too much can also trigger migraines in some people. Therefore, you should ensure that you sleep between seven and eight hours a day, establishing and sticking to a daily bedtime and wake-up schedule.
Being consistent will help your body know what is coming. In case you take naps during the day, try to keep them brief since if they last more than 30 minutes they could interfere with your night’s sleep.
Manage your stress
It is no secret to anyone that stress and migraine go hand in hand, so keeping it under control will help prevent migraine. While we cannot always control stressful situations, we can at least control how we react to them.
In this sense, actions such as managing your time well, learning to relax, and setting aside time to do something you enjoy for 15 minutes a day will help you boost calmness in your life.
Block scents
Some migraine sufferers are also sensitive to strong odors from perfumes and certain chemicals. These include paint thinners, cosmetics, and even second-hand smoke. So if we can control the use of these products and their odors we can prevent migraine.
In other cases where it is not possible, for example, someone’s perfume or perceiving a strong odor in the environment, what is recommended is to look for a relaxing aroma such as mint or coffee beans since inhaling a substitute scent can help us block the odor that causes pain and consequently, we can prevent an attack.
Consider aromatherapy
Specifically, when it comes to aromas, there are some scents that can help relieve headaches, which makes aromatherapy a natural alternative or complement to prevent migraine. Being the peppermint and lavender essential oils the most reputable and used in aromatherapy to relieve headaches. You will only need to put two drops on the temples, on the back of the neck, or on the inside of the wrist.
Keep a migraine diary
Keeping a diary can help you identify potential triggers for your migraine. To do this, keep track of when they start, what you were doing at the time, medications you take, how long they last, and what gives you relief. With this, it is possible to see a pattern of occurrence and will facilitate its prevention.
Turning up the heat or cooling down
Tense muscles can increase migraine pain. In this sense, using warm compresses, taking a steamy shower or a dip in a bath can relieve muscle tension and prevent migraine.
On the other hand, cold can also help. Some studies suggest that wrapping the neck with a cold compress when a migraine occurs can also relieve the headache. Although it is not known exactly why it works, experts believe that cooling the blood that reaches the brain is what helps reduce swelling and relieve pain.
Have an orgasm
Some studies claim that sexual activity may be the most effective antidote to end migraine. Experts attribute this to the endorphins that are released during orgasm since these hormones known as the hormones of well-being, act as natural painkillers, producing an instant feeling of relaxation in the body.
Relax your feet
Headaches are mainly due to the tension that accumulates in various parts of the body including the shoulders, neck, and back, but, although it may seem incredible, relaxing your feet can help prevent migraine. According to reflexology, there are points on the feet that can relieve tension in other parts of the body, including the head.
If you want to benefit from reflexology, learning with a professional is recommended. A simple exercise can be to sit down and place your bare foot on a tennis ball and roll it for a few minutes. Focus on the areas that are especially sensitive and repeat with the other foot.
Pinch your hand
According to reflexology, other pressure points that can help relieve tension are in our hands. One of these points is the fleshy pad between the thumb and index finger. So you can try pressing this area with the thumb and index finger of your other hand for five minutes. Make a circular motion firmly, but not so hard as to cause pain, and repeat the procedure on your other hand.
Breathe consciously
Learning to breathe is also another way to relax, relieve tension in the body’s muscles and prevent migraine as it induces our body to be calm. A basic mindful breathing technique consists of taking rhythmic breaths. To do this, inhale for a count of five, then exhale for a count of five.
But when it comes to mindful breathing, deep breathing is even more effective. In this one, as you inhale, visualize your abdomen filling so that you feel pressure at a point just below your navel. Hold for five to ten seconds and then slowly exhale.
You can try doing both exercises for at least 10 minutes three times a day. Just make sure you are in a comfortable position, with your eyes closed, without distracting stimuli, and focusing on your own body sensations.
Silence the noise
Migraine can be triggered by almost any stimulus of your senses, including hearing. So just as with lights and smells, loud noises can also act as migraine triggers. So avoiding these types of noises can help prevent migraine. If you can’t, wear earplugs to block out noise on the spot.
ALFA