7 Easy Ways To Get Relief From Migraine
Seven Self-care methods to help you relieve migraine symptoms
Migraines are vascular headaches, meaning they’re triggered by the temporary narrowing of blood vessels in your head. This reduces the flow of blood-transporting oxygen to your brain, producing many unpleasant symptoms. They can include severe pain, light and noise sensitivity, auras, nausea and vomiting. Often, the pain is felt on just one side of the head.
Many migraine patients use self-care techniques along with medication to relieve migraine symptoms. Consider these 7 self-care methods.
1. Keep a migraine diary
You might think that migraines are unpredictable. But 70% of migraine sufferers experience early warning symptoms that may be identified with a headache diary, according to a Georgia State University study of 101 women between ages 18-55. Keep a really good diary or journal. This is where you can log your medication use, how often you’re having headaches, your diet and any other triggers or patterns that you see. Share this information with your doctor at each appointment.
2. Work out regularly
Moderate exercise may reduce frequency, intensity and length of migraine attacks.Take a walk in a casual, yoga-like fashion for 30 minutes a day – or even a 15-minute outdoor walk on your lunch break – to [give] your body the benefits of modest exercise and your brain space and relief. This process will help release stress, improve concentration and reduce excitability or tension. Its been found that exercise, plus environmental enrichment [spending time in pleasant or interesting surroundings], makes the brain stronger against migraines.
3. Snuggle up with your partner
Many people avoid s3xual activity during migraine attacks. But engaging in it may actually lead to partial or complete relief, according to a research conducted in 2013. That’s because physical intimacy produces a rush of feel-good hormones called endorphins, your body’s own natural painkillers.Although the science on this is limited, it’s intriguing that it might work for some individuals.
4. Consider supplements
Migraines are sometimes caused by vitamin or mineral deficiencies or imbalances, and many patients who take riboflavin or magnesium supplements find relief with minimal side effects, according to a 2012 study published in the journal Biological Trace Elements Research.Ask your doctor before taking any supplements.
Taking 50 mg of riboflavin daily is enough to treat mild migraines; 500 mg of magnesium has been shown to reduce migraine frequency and severity, a physician said.
5. Clean up your sleep act
If you often wake up with a headache, this is a sign that your sleep patterns may be the culprit. In fact, the onset of nearly half of all migraines occurs between 4 and 9 a.m. Being sleep deprived, over-sleeping or suffering from sleep disturbances, such as obstructive sleep apnea or restless leg syndrome, may trigger a migraine. In turn, headache sufferers are also at higher risk of developing a sleep disorder. Establish regular sleep hours to lower your chances of experiencing sleep-related migraines. Stability with sleep is crucial with migraines. Going to bed and getting up at the same time each day is generally more important than the total number of hours you’re sleeping at night.
6. Practice mindfulness meditation or yoga
One of the biggest migraine triggers is stress, but it’s often the hardest one to manage. Luckily, a variety of stress-reduction techniques can help. Adults found relief from migraine symptoms when they participated in 8 weeks of a mindfulness-based stress reduction program. After using meditation and yoga principles, subjects reported fewer migraine attacks, less pain, reduced stress, anxiety and disability, and a better quality of life. People with migraines “are often anxious people." Since migraines and anxiety are [associated medical conditions], finding a way to relax, like yoga, will help calm the winding up of the string of stressors that can trigger migraine attacks.
7. Get a massage
Massage can be an effective complementary therapy for treating migraines, especially those brought on by stress or sleep issues. Massage works mostly as a de-stressor. As women get older, we hold more pressure in our necks, and that seems to be a hot-spot trigger for migraines. The neck-brain stem connection stores tension and pressure that can be released with physical manipulation from a massage. You don’t need a daily massage, but the healing touch might be just enough to keep symptoms at bay when you feel the warning signs of a migraine attack. Just make sure you choose a licensed massage therapist.
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