Lifestyle Changes to Treat Migraines and Headaches

Posted By: Stella Pike | July 17, 2020

Migraine headaches, or more commonly known as migraines, are a kind of powerful headache that comes with vomiting, nausea, and sensitivity to light. It can last for three to four hours, and sometimes, even longer. The World Health Organization classifies it as one of the most “debilitating” diseases. Over 90% of individuals suffering from migraines have difficulty proceeding with their normal routine during a migraine attack. It also may cause chronic pain, anxiety, and even depression.

Migraine is a prevalent neurological condition—you or someone you know likely suffers from it. In the United States alone, there are 39 million men, women, and children affected by this disease. Although it is common in people aged 25 to 55 years old, some children experience migraines, too. The good news is that you can follow lifestyle changes to treat migraines. Or better yet, to prevent the chances of having it.

What Causes an Increase in Migraine Attacks?

Migraines and Headache

There is no specific cause as to why individuals experience migraines. However, medical professionals believe that genetics and environmental factors play a significant role. Here are some of the known migraine triggers that you may or may not be aware of:

● Stress at home or work
● Skipping meals
● Medications
● Oral contraceptives
● Vasodilators
● Sleep changes
● Lack of sleep
● Too much sleep
● Jet lag
● Physical factors
● Intense workout
● Sex
● Hormonal changes in women
● Fluctuations in estrogen during menstrual periods, pregnancy or menopausal stage
● Hormonal medications
● Sensory stimuli
● Strong smell
● Bright lights
● Loud sounds

Best Natural Solutions to Prevent Migraines

Prevent Migraines

There are currently many medications targeted at giving patients relief from migraine symptoms and other physical pain in the body. But it’s worth taking note that there are also a number of natural remedies you can follow to get rid of this headache.

Acupressure for migraines is one common natural treatment. This practice involves applying pressure using the fingers and hands to particular points on the body to relieve pain and other symptoms. Simple ways like better sleep and getting more exercise are also beneficial.

Better sleep

One of the causes of headaches is sleep deprivation. At the same time, it can also be triggered by sleeping too much. A simple way to get instant migraine relief is to get the right amount of sleep. The sweet spot is between seven to nine hours of sleep per night.

More exercise

What helps prevent headaches is engaging in regular physical activity. Not only does exercise help us lose weight or strengthen our bones and muscles but also it helps in minimizing the frequency and intensity of migraines. If you’re not used to exercising, you may start taking up yoga. You can also try out Pilates or light cardio exercises.

How does exercise help migraines?

Some people with migraines are prone to having anxiety and depression. To prevent migraines and this feeling of apprehensions, just exercise! Exercising releases endorphins (the body’s natural painkillers) that contribute to promoting positive feelings and a sense of well-being. Exercise can also help in dealing with some migraine triggers, such as sleep and stress. Overall, exercising regularly can boost your life quality.

Regular meals

According to the American Migraine Foundation, one of the lifestyle changes to treat migraines is to make time for small, frequent meals. Missing meals or even waiting for long periods between meals can trigger migraine attacks. Make sure to always eat on schedule.

What foods to avoid if you have migraines?

To defend yourself against migraines, pay attention to your diet. Your meal plans should have headache remedy food included. You can’t go wrong with whole, natural foods, such as vegetables, fruits, whole grains, and lean proteins.

Possible food triggers of headaches vary from person to person. Some may not even have food-related triggers at all. Here are some of the food and drinks that commonly trigger migraine:

● Aged cheese
● Canned soup
● Chocolate
● Cured Meat
● Cultured dairy products, yogurt, buttermilk, sour cream
● Food preservatives, such as artificial sweeteners, MSG, nitrates, and nitrites
● Peanuts, almonds, and other types of nuts and seeds
● Pickled foods
● Smoked or dried fish

● Alcohol
● Beer
● Red wine
● Scotch
● Whiskey
● Champagne
● Caffeinated beverages
● Coffee
● Tea
● Cola

Less stress

One of the major triggers of migraines is stress. How to relieve migraines? Try your best to reduce your stress level. Consider these tips to lessen your stress:

● Use essential oils and scented candles
● Chew a stick of gum
● Practice deep breathing
● Listen to soothing music
● Consult your doctor for recommended supplements

How Do You Reduce the Frequency of Migraine?

If you have migraines, you should know what and how to deal with your triggers. The best thing for migraine relief is to avoid all factors that trigger the disease. Incorporating lifestyle changes, such as adjusting your sleep schedule or meal plans, can help prevent or at least reduce the frequency of migraines.

Migraine treatment devices

Thanks to technology, patients can now add migraine device usage into their “lifestyle changes for migraines” plan. It can be used daily to prevent or deal with migraine attacks. Results may vary on each individual. It’s still best to consult your doctor before using any kind of device to treat migraine.

How to Relieve Migraine and Manage Symptoms?

Manage Migraine Symptoms

There is no single cure for migraines. If you are suffering from this condition, the best thing you can do is to create lifestyle changes to treat migraines. Do your research about its common symptoms and compare it to what your body is telling you. For example, if you think your lack of sleep is the reason why you’re getting migraines, then try to sleep a little longer.

Observe if there will be changes. If the headache seems to happen less, then try to maintain the adjustment you’re doing. If not, try to look for other symptoms according to your lifestyle. As always, a consultation with your doctor can help you deal with migraines.

Migraine is not just a simple headache. It is a neurological condition with debilitating effects. There are a lot of medications that can help patients handle pain. Natural remedies are also available, such as exercise, getting better sleep, or undergoing acupressure which targets migraine relief pressure points. Being mindful of what to eat is also helpful in dealing with migraines.

Are you having a hard time dealing with migraines? Your migraine should not be stopping you from enjoying your life. Get advice from the Daily Healthy Tip on how you can win against migraines!