Migraines are a chronic, painful condition, but they can be managed and even prevented with healthy lifestyle choices.
The initial step in managing and preventing migraines is identifying what triggers them for you. This includes recognizing which foods and drinks trigger these attacks, and avoiding them as much as possible.
Migraines can be brought on by a variety of triggers, so it is essential to limit exposure as much as possible.
Making a list of triggers and understanding what they signify for you can help you identify natural solutions to manage them. Some things to try include altering your sleeping patterns, abstaining from certain foods, and drinking enough water.
Emotional stress is another common trigger of headaches. This could be due to changes in your work or home environment, family issues and other circumstances that put you under strain. Regular stress-reduction exercises and practicing mindfulness are effective tools for managing emotions and reducing migraine attacks.
Weather conditions can also be a trigger for some people, particularly when temperatures rise or fall. To combat these effects, drink plenty of water as dehydration may increase your likelihood of experiencing a migraine.
Changes in your body’s sleep-wake pattern can also trigger migraine attacks. This could be due to depression, menopausal hot flushes, anxiety or delayed bedtimes.
A change in barometric pressure, such as when the weather becomes windy or wet, can increase your likelihood of getting a migraine. Furthermore, missing meals may lead to low blood sugar levels which may trigger an attack late morning or early afternoon.
Alcohol and caffeine, particularly red wine or coffee, may be triggers for some people. They also lead to dehydration which puts undue strain on the body and could potentially set off an attack.
Smoking and secondhand smoke can both be triggers for some people. If you have a history of migraines, it is recommended that you stop smoking or at least reduce your exposure to smoke.
Foods may cause an allergic reaction in some individuals, especially if they contain high amounts of fat, salt or an ingredient called tyramine. This chemical can be found in fermented cheeses and soy products such as vinegar and chocolate; citrus fruits and dried fruit is particularly susceptible.
You can reduce the chance of migraines by eating in moderation or eliminating certain items from your diet entirely. An elimination diet, where each food is removed one at a time for several weeks, may also help identify which ones are causing you the most issues.
Getting enough sleep
Sleep is an essential element in preventing migraines and managing them when they do occur. While everyone’s sleep-wake cycle differs, it’s essential to be consistent with your bedtime and wake times; this helps the body’s natural sleep-wake cycles stay in sync, which can be beneficial for many health issues.
According to the Mayo Clinic, sleep is essential for your body’s overall health and wellbeing. It also plays an integral role in managing stress and maintaining healthy hormone balance.
Sleeping too much or not enough can exacerbate migraines and make them more severe and frequent. To improve sleep quality and quantity of shut-eye, try these strategies for getting more rest: maintaining a regular schedule, exercising regularly and abstaining from alcohol before bedtime.
Try to set an alarm for the same time each morning, no matter if you’re working or taking a nap. While this may not be easy to accomplish, if you can stick with a routine it will help your body fall asleep more quickly at night and keep you more alert during the day.
Another effective way to get more sleep is by limiting screen time before bed. Electronic devices emit blue light which can interfere with sleep quality. If you must use your phone before going to bed, make sure it’s in a dark room and turn the screen off an hour before bedtime.
Caffeine should also be avoided for several hours prior to going to bed in order to reduce the likelihood of developing migraines. As such, it’s wise to abstain from caffeine when trying to sleep.
Finally, drinking water before bedtime can aid in falling asleep more quickly. It also prevents dehydration which could trigger headaches or make them more severe.
Other natural ways to get more sleep include learning about acupuncture and Traditional Chinese Medicine (TCM). Acupuncture involves applying pressure to specific points on the body in order to reduce tension and relieve pain. This ancient practice has been proven effective for various conditions, including headaches.
Migraines are a widespread, debilitating chronic condition that affects more than 1 in 6 Americans. Fortunately, migraines can usually be avoided or managed with natural remedies.
One of the most effective ways to reduce migraine frequency is taking magnesium supplements. Magnesium, an essential mineral in our bodies, helps reduce inflammation and pain throughout the body as well as aiding with various mental health conditions like depression.
Many migraine sufferers have low levels of magnesium in their bodies, making them more vulnerable to migraines. Deficient magnesium may also contribute to other health conditions like irritable bowel syndrome or diarrhea.
Due to this, it’s essential to find a high-quality magnesium supplement that has been thoroughly tested for safety and effectiveness. If you are uncertain which type is ideal for you, consulting with your doctor would be beneficial.
Another option is to consume foods that contain magnesium, such as leafy green vegetables and beans. Dietary magnesium absorbs much better than most supplement forms do, making it an ideal solution for relieving migraines.
If you don’t feel like taking a tablet, try magnesium lotion or spray instead. These are less likely to cause diarrhea than magnesium oxide or citrate.
It may be worth trying a warm foot soak with magnesium chloride flakes, which have been reported to relieve migraine symptoms in some patients. You could also take a salt bath which has been known to increase blood flow to the brain.
When selecting a magnesium supplement, the most essential thing to make sure it does not contain any fillers or ingredients you are allergic or intolerant to. For instance, some people are sensitive to glutamate found in gelatin capsules; thus, look for products using vegetable cellulose or no animal by-products.
Chelated magnesium, which bonds with an amino acid, is the most bioavailable and readily absorbed by your digestive system. Not only that, but it’s less likely to cause diarrhea than other forms of magnesium.
Chamomile tea has long been known to reduce inflammation, making it an effective natural remedy for migraines. Furthermore, chamomile helps ease tension and stress – two factors often responsible for migraine headaches.
Chamomile can help to relax muscles and promote sleep. For best results, drink chamomile tea before bed for restful, restorative sleep.
Studies have demonstrated that ginger may be beneficial in relieving pain, nausea, vomiting and light and sound sensitivity associated with migraines. Additionally, it reduces sneezing, runny noses and itching as well.
One study discovered that people who applied chamomile oleogel on their temples, forehead, and behind the ears after a migraine attack experienced significantly greater relief within hours than those using a placebo formulation. Moreover, participants reported significantly longer times without migraine pain as well as less nausea, photophobia, and phonophobia in the chamomile group than in the placebo one.
Chamomile products are generally safe to use, though some individuals may experience allergic reactions. Furthermore, it may interact with drugs like cyclosporine and warfarin (a blood thinner).
Before using chamomile or any herbal product, consult your doctor. They can determine whether it’s safe for you to take it and how much dosage is appropriate. Furthermore, they help prevent interactions with other medications you may be taking.
To reap the most benefit from chamomile, drink a cup of tea regularly. You can purchase potent chamomile tea at your local health food store or make it yourself by mixing one teaspoon dried chamomile flower powder with one cup of water.
Some chamomile teas contain more chamomile than others, so you should choose carefully. As a starting point, start with a low dose and work your way up to larger amounts as you become accustomed to it.
Chamomile is an herb used for treating various conditions, such as hay fever, inflammation, muscle spasms, menstrual disorders, insomnia, ulcers/wounds/gastrointestinal disorders/rheumatic pain/hemorrhoids – not to mention coughs and colds! Available in many forms such as tinctures/extracts/capsules/tablets – Chamomile can be taken orally for maximum convenience.