Preventing migraines
Around 39 million Americans experience migraine headaches, according to the Migraine Research Foundation. If you’re one of these people, you know the sometimes debilitating symptoms they can cause, which include:
- nausea
- dizziness
- vomiting
- sensitivity to light, sound, and odors
- By identifying and avoiding specific triggers, you can minimize your chances of having a migraine.
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Avoid loud noises and bright lights
Loud noises, flashing lights (for example, strobe lights), and sensory stimulation are common triggers for migraine headaches. These stimuli may be difficult to avoid, but knowing that they occur in certain situations and environments could help. These include:
- driving at night
- being in movie theaters
- attending clubs or crowded venues
- experiencing glare from the sun
Take breaks from the TV or computer screen to rest your eyes, and adjust the brightness levels on digital screens. Pay close attention to all visual and audio disturbances, and make sure you can easily avoid them if a migraine arises.
Pay attention to food choices
Certain foods and drinks can initiate headaches, such as:
- chocolate
- red wine
- processed meats
- sweeteners
- cheese
Know which foods and additives bring about a headache for you and learn to avoid them. Foods and drinks with caffeine or alcohol — especially red wines or champagne — are common triggers. Limit the amount you consume during the day, or avoid them altogether if need be.
Keep a headache diary
By keeping a diary, you can easily identify your specific migraine triggers. Here are examples of the things you could keep note of:
- what you eat and drink
- your exercise routine and schedule
- the weather
- strong feelings and emotions you may be having
- your medications and their side effects
- times and severity of your headaches
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Beware of hormonal changes
This can help you see a pattern in your migraine occurrences and will make avoiding one easier.
Hormones play a significant role in terms of migraines. Many women tend to experience more migraine headaches during, or just before, their menstrual period. Women should be especially vigilant with their diet and exercise habits during this time. This will ease symptoms before they begin.
Take supplements
Although migraines can be treated with or without medications, it’s important to get the proper nutrients. Taking certain herbs and minerals may help ward off migraines. Magnesium deficiency has been shown to contribute to the onset of migraines, so taking a daily supplement may help reduce outbursts.
Pay attention to the weather
Changes in the weather can impact your migraine patterns. High humidity and hot temperatures can stimulate headaches, as well as rainy days. If the weather becomes uncomfortable for you, you may need to step inside and take a break from the outdoors. Of course, you can’t always avoid going outside, but you can minimize your time spent in certain headache-inducing weather.
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Eat and sleep on a regular schedule
Fasting or skipping meals can trigger migraine headaches. Make sure you eat within an hour of waking up and then every three to four hours. Hunger and dehydration both cause migraines. Make sure you’re drinking enough water, and never skip a meal.
Lack of sleep can also aggravate symptoms, so make sure you clock in at least seven to eight hours. Even getting too much sleep can cause headaches, so don’t try to make up for lost sleep by snoozing too long.
Avoid stress
Although we can’t always control stressful situations, we can control how we react to them. Migraines are a common result of stressful events. Relaxation techniques such as meditation, yoga, and biofeedback can help reduce levels of stress.
