5 ways to prevent migraines

5 ways to prevent migraines
5 ways to prevent migraines
Anonim

Prevention is the best treatment for severe migraines. There are a number of ways to stop this kind of ailment before it manifests itself. These consist of identifying the triggers. However, the change in lifestyle is also known to reduce the severity as well as the frequency of migraines in many people. Follow these few simple steps to identify the triggers and prevent migraines.

Steps

Method 1 of 5: Control the triggers

Prevent Migraines Step 1

Step 1. Prevent hypoglycemia

Part of the reason for migraines is low blood sugar. It occurs because of a deficiency in certain nutrients or because of excessive consumption of refined carbohydrates which turn into sugar in the blood. Regular, light meals are essential if you want to control your blood sugar. Don't skip meals during the day. Avoid refined carbohydrates like sugar and white bread. Prefer whole grain breads.

For each of your light meals, eat fresh fruits and vegetables with protein like an egg or lean meat. Your blood sugar will be stable throughout the day

Prevent Migraines Step 2

Step 2. Avoid foods containing tyramine and nitrites

Tyramine releases a chemical called norepinephrine in the brain. This substance is responsible for headaches. There are many foods that contain tyramine or nitrites. Foods like eggplants, potatoes, sausages, bacon, ham, spinach, sugar, mature cheeses, beer and red wine contain these products.

  • Other foods containing tyramine are chocolate, fried foods, bananas, plums, beans, tomatoes, and citrus fruits.
  • Foods containing a lot of condiments such as monosodium glutamate or artificial additives also cause migraine.
  • Soy products, especially fermented ones, contain high levels of tyramine. Examples of soy products are tofu, soy sauce, teriyaki sauce, and miso.
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Step 3. Beware of food allergies

Allergies to certain categories of foods are responsible for migraines in susceptible people. Headache is caused by inflammation that occurs during an allergic reaction. Avoid all the foods you are allergic to and any that you think are responsible for your allergies.

  • If you have a migraine, list the foods you ate during the day. This way you will know which products caused your allergy. You can also do an allergy test at the doctor's office.
  • Foods known to cause allergies include wheat, tree nuts, dairy products, and some grains.
  • If you've identified the foods that cause your migraines, stop eating them. If you have any doubts, stop eating it for a while and watch how you feel. If so, ask your doctor about the allergy test.
  • Make sure no one else has the same triggers or food allergies. Food that causes a migraine in a person will not necessarily have the same effects on you.
Prevent Migraines Step 4

Step 4. Stay hydrated constantly

Dehydration is one of the main triggers for migraines. Since the body needs so much water every day, it responds to dehydration with pain and discomfort. Other symptoms like fatigue, muscle weakness, and dizziness can also occur.

Still water is the best source of liquid. Other drinks that are low (or devoid of) sugar or artificial sweeteners as well as those without caffeine will also help keep you hydrated

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Step 5. Avoid certain types of lights

To prevent migraines, you need to stay away from bright light. Certain colors present in light are responsible for migraines in some people. This sensitivity is called photophobia. It occurs when the light causes the headache. Nerve cells in the eyes called neurons are activated by bright light.

When photophobia occurs, it takes 20 to 30 minutes of darkness to relieve pain because neurons stay activated

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Step 6. Limit your exposure to intense stimuli

Knowing that bright or sparkling light sometimes causes migraines, wear sunglasses on sunny days or on bright winter days. Shining snow, water or buildings can cause headaches. Sunglasses should have good quality lenses with side shields if possible. Some people prone to migraines also think that tinted glasses are a big help.

  • Rest your eyes regularly when watching TV or using your computer. Adjust the brightness and contrast of your computer and TV screens. If you have a screen that reflects light, reduce glare with a filter or close blinds and curtains when the sun is shining.
  • Invisible stimuli, such as strong smells, are also responsible for migraines in some people. If you are exposed to an odor that could cause a headache, stay away from it.
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Step 7. Limit your exposure to noise when possible

Loud noises can cause migraines, especially if they are continuous. The reason for this phenomenon is not well understood, but some scientists believe that those affected cannot protect themselves from loud noise. Others believe that the inner part of the ear is involved.

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Step 8. Observe the climate changes

Climatic or meteorological variations linked to atmospheric pressure can cause migraines. A dry atmosphere or overheating as well as a dry wind can affect the body and cause headaches. This phenomenon is due to the imbalance of chemicals in the body caused by the change in pressure.

Method 2 of 5: Change your lifestyle

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Step 1. Eat protective foods

Eat a healthy, balanced diet of quality fruits, vegetables, whole grains, and protein. Eat lots of dark green vegetables like broccoli, spinach, and kale. Also eat eggs, yogurt, low-fat milk to acquire healthy proteins. These foods contain vitamin B which prevents migraines.

  • Eat foods rich in magnesium. Magnesium relaxes blood vessels and keeps cells functioning properly. Foods rich in magnesium include nuts like almonds as well as cashews, whole grains, wheat germ, soybeans, avocados, yogurt, dark chocolate, and green leafy vegetables.
  • Oily fish can help prevent migraines. Eat salmon, tuna, sardines or anchovies three times a week to increase your omega-3 and fatty acid levels.
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Step 2. Stop smoking

Tobacco use is known to trigger migraines. If you think you cannot stop on your own, ask your doctor for solutions or medicine.

One study found that smoking more than five cigarettes a day increased the risk of migraines. If you can't quit, limit yourself to less than five cigarettes a day to avoid headaches

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Step 3. Avoid caffeine

Caffeine affects people in different ways. Some people think caffeine triggers their migraines while others say it helps them. If you drink caffeine often and think it's responsible for your migraines, try not to drink it for a while. Stopping caffeine suddenly, however, causes headaches and you may want to quit gradually.

  • Caffeine is the main ingredient in medications prescribed for migraine relief. It is therefore known as a remedy. If you are a daily coffee drinker, caffeine will not help you because your body may have developed a tolerance to this substance.
  • Factor in caffeinated foods and drinks in your migraine diary and elimination trials to see what changes for you.
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Step 4. Get more sleep at regular times

Changing sleep patterns reduces your energy and tolerance to certain stimuli. Lack of sleep and insomnia increase the risk of migraines. Too much sleep also causes headaches. If your body does not get enough rest, you may get a migraine from an irregular sleep pattern.

Migraines also occur when you sleep more than usual, change your work schedule, or suffer from jet lag

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Step 5. Cut down on your alcohol intake

For many people, alcohol is responsible for migraines, nausea, and other migraine symptoms that last for days. There is a significant amount of tyramine, a trigger ingredient, in alcohol and especially in beer and red wine. Write it down in your headache journal so you won't forget it.

Some people with headaches say that alcohol does not affect them, while others do not tolerate even a small sip of it

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Step 6. Manage or Avoid Stress

Migraines tend to get worse with stress because it causes muscle tension and blood vessels to dilate. Managing stress through the use of relaxation techniques, adopting positive thoughts, and managing time helps prevent migraines. Relaxation and the use of biofeedback have been shown to help cure migraines. Biofeedback is a person's ability to control vital signals such as temperature, pulse, and blood pressure through relaxation techniques.

Practice relaxation exercises like meditation, breathing, yoga, and prayer

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Step 7. Train regularly

Regular exercise reduces the frequency of migraines in many people. They reduce stress and stimulate good mood. Exercise also relieves muscle tension that causes headaches. However, sudden and intensive physical activity has also been singled out as a trigger for migraines. So avoid overdoing it. Also, warm up gently and hydrate yourself properly before and after exercise. Avoiding exercise in particularly hot or cold weather can also be of great help.

Adopt good posture. Poor posture will inevitably trigger a headache, as the muscles will be strained

Prevent Migraines Step 16

Step 8. Use a humidifier

Dry air increases the risk of migraine because of the amount of positively charged ions in the atmosphere. These ions increase the level of serotonins, which are neurotransmitters that multiply during migraine. So use a humidifier or boil water regularly to moisten the air.

Method 3 of 5: Take medicine

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Step 1. Evaluate your hormonal medications

Most women with migraines think they are more prone to headaches and nausea before or during their period. However, the phenomenon also occurs during pregnancy or menopause. Scientists believe this is probably due to changes in the level of estrogen in the body. If the period before the migraine is a problem, you will need to stop or change the contraceptive that contains estrogen. The drop in this hormone can lead to terrible headaches.

  • Birth control products with high estrogen levels and hormone replacement therapy make the problem worse in many women. It is best to avoid these drugs. If you are already taking it and notice an increase in the severity or frequency of migraines, ask your doctor to stop treatment.
  • Be aware that the solution is not just to stop taking birth control pills. Some women think that these medicines reduce the onset of migraines. Others believe that headaches only occur when they stop taking it for a week each month. You can always change the pill or continue to take it without taking a break. Ask your doctor for solutions.
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Step 2. Take preventative medication

If you suffer from frequent or severe migraines, ask your doctor for preventative medicines. These products, also known as prophylactic drugs, are only available by prescription. Most have serious side effects. They should only be used under the supervision of a doctor and after discussing other preventive methods. Given the number of medications available and the uniqueness of each migraine case, finding the right combination of preventive product can take time.

  • Cardiovascular treatments including beta blockers like propranolol and atenolol, calcium channel blockers like verapamil, and antihypertensive drugs like lisinopril and candesartan may be prescribed to treat migraines.
  • Antiepileptic drugs like valproic acid and topiramate are effective against migraines. Be aware, however, that valproic acid causes brain damage if the headaches are due to a urea cycle disorder.
  • Antidepressants including tricyclics, amitriptyline and fluoxetine have been shown to help with migraine headaches. These normal dose products have significant side effects, however newer tricyclics such as nortriptyline prescribed at low doses for headache have much more limited side effects.
  • Cannabis is a traditional remedy for migraine. It has recently aroused renewed interest from the scientific community. It remains illegal in many countries, but is licensed or sold with a prescription in others. Consult the legal provisions in force in your country and consult your doctor before consuming it.
Prevent Migraines Step 19

Step 3. Take non-prescription dietary supplements

Prescription drugs aren't the only proven remedies for migraines. Certain herbs and minerals are also effective. Researchers have found fairly strong correlations between magnesium deficiency and the onset of migraines. According to different studies, regular consumption of magnesium supplements reduces the risk of headaches.

  • Be aware that you should always seek the advice of your doctor before taking any herbal or nutritional supplement. This is especially important if you are already taking other medicines.
  • A few herbal supplements have been advertised as effective in fighting migraines. Extracts of feverfew, Butterbur plants and Kudzu roots can be of great help. However, they should not be consumed by pregnant women.
  • A fairly high dose (400 mg) of vitamin B2, known as riboflavin, is also shown to be effective against migraines.
  • Metabolic and hepatologic studies have shown that the coenzyme or active B6 supports the metabolism of the liver's amino acids and carbohydrates, as well as neurological transmissions. The active B6 balances substances like serotonin in the brain.It prevents the chemical imbalance responsible for migraines.

Method 4 of 5: Recognize the symptoms of migraines

Prevent Migraines Step 20

Step 1. Talk to your doctor about your headache

If you have never been officially diagnosed with migraines, it is very important that you discuss your headache with your doctor. Chronic painful headaches can be a sign of serious conditions like brain tumors. Your doctor should rule out the possible causes of migraines before you start your own treatment.

A doctor can prescribe alternative migraine medications and treatments

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Step 2. Know what a migraine is

A migraine is a headache that begins to bother and then gets worse. It lasts from a few minutes to a few days. Pain is identified as a throbbing, pulsing, and throbbing. It can move from one side of the head to the back of the neck / skull or behind one eye. It can be accompanied by urination, chills, fatigue, nausea, vomiting, numbness, weakness, tingling, loss of appetite, sweating, and sensitivity to light and sound.

After the migraine is gone, you may have difficulty thinking, a need to sleep, and neck pain

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Step 3. Determine your venture capital

Certain categories of people are more prone to suffer from migraines. Migraines are common in people between 10 and 40 years old. Once you hit your 50s, they tend to decrease. It seems in all cases that migraines are hereditary. If one of your parents has a headache, the child has a 50% chance of having it too. If both parents are affected, the child has a 75% chance of being affected.

Women are three times more likely to have a migraine than men. The cause is believed to be the relationship between estrogen levels and migraines. Women about to have their period have headaches more often because of the drop in the hormone's levels

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Step 4. Identify the prodromal phase

There are phases associated with certain parts of migraine. The prodromal phase is the first. It occurs 24 hours before the onset of headaches and affects 60% of those affected. When this phase occurs, you prevent the onset of an impending migraine or reduce its severity by resting and avoiding triggers. It is essential that you stay positive when noting these symptoms. Stress and anxiety make a migraine faster or worse.

  • Mood swings such as depression, euphoria, and irritability are impending signs of a migraine.
  • Thirst or water retention can also be responsible. Many people prone to headaches notice a feeling of thirst before the onset of migraines. They also experience a decrease or an increase in their appetite.
  • You may experience fatigue, nervousness, difficulty communicating or understanding people, difficulty speaking, stiff neck, dizziness, weakness in an arm or leg, or dizziness leading to a loss of balance. If this is the first time you experience these symptoms, or if they are more severe than usual, tell your doctor immediately.
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Step 5. Identify the characteristics of the aura phase

The aura phase follows the prodromal phase. Only 15% of people experience it, and during this phase a headache is more likely to occur. People who perceive the aura phase complain of seeing spots or flashing lights. They also claim to lose their sight. These manifestations last from five minutes to an hour before the onset of the migraine.

  • The aura phase is manifested by a tingling or numb sensation under the skin. It can also cause hearing problems.
  • A rare form of migraine with aura is called "Alice in Wonderland Syndrome". It causes an altered perception of the body and its surroundings. This type of aura is most often seen in children although it occurs just as well in adults.
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Step 6. Know what the active phase of the headache is

The headache phase is the next and most painful phase for many people. The headache usually begins with localized pain in the head. This moves to another part of the skull and patients complain of throbbing and throbbing headaches. Moving around often makes a migraine worse, and other things like light and noise do the same.

  • Patients are usually not able to talk because of their head pain.
  • Diarrhea, nausea or vomiting can accompany this phase.
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Step 7. Know what the resolution phase is

The last phase of a migraine is the resolution phase. This is when the body recovers from the trauma of a migraine. Many people report being exhausted from a headache. They reveal that they suffer from irritability and mood swings after the headache is gone.

Method 5 of 5: Make a migraine management plan

Prevent Migraines Step 27

Step 1. Keep a migraine diary

Since there are a large number of factors that trigger migraines, you need to be careful about which factors caused a specific headache. A migraine diary will be of great help to you. It will help you and your doctor find the most effective migraine treatments. Keeping track of everything you did, ate, experienced, and felt in the 24 hours before the headache will give you valuable information about your triggers.

  • Begin your journal by asking yourself these questions: When did I start having headaches? What is their frequency? Do they only occur on certain days? Certain hours? How could I describe the pain? What were the triggers? Do you have different types of headaches? Are other people in the family affected? Have you noticed a change in your vision with your migraines? Have these symptoms happened during your period?
  • Determine the start and end date and time, rate the pain on a scale of 0 to 10 and write down any triggers, warning signs and any medications you have taken until the pain subsides. migraine.
  • If you have a smartphone, use one of the migraine apps to track your headache, triggers, aura, medications, etc. You can find migraine apps by typing migraine or other keywords in the Google Play Store.
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Step 2. Identify your triggers

There are no specific triggers for migraines. The exact causes of a headache are not really known and they vary from person to person. Migraines appear to be caused by different factors. It could be a food, smell, sound, or object that you saw. Write down all the things you do each day so that you can identify your triggers over time.

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Step 3. Make a migraine management plan

While it is probably impossible to prevent all migraines, they can be managed. Check your migraine diary to identify any patterns that have developed. Track these trends to find the triggers. Note particular times of the day, week, or season that are more prone to headaches than others.

  • Make a plan to prevent the onset of your migraines once you identify the patterns. Put the plan into action, avoid triggers, and beware of allergies.
  • Record the results and follow the treatments that work to cure migraines.

Advice

  • Some triggers, such as weather variations and menstruation, can be avoided. If you are concerned with symptoms that are out of control, pay special attention to rest and preventing other triggers.
  • The triggers of migraines are not well known. While there are a lot of recommendations for foods and activities to avoid, the only triggers you should avoid are the ones causing your migraines.
  • Some people claim that acupressure, acupuncture, massage, and chiropractic treatments help prevent migraines. However, these methods are not scientifically proven to work.
  • Unfortunately, there is no known treatment for migraines. Even if they avoid the triggers and take preventative medications, people prone to headaches may still experience pain.
  • Some headache specialists have reported successful preventative treatment for migraines with Botox injections.

Warnings

  • This article is a general guide and is not intended to be a substitute for professional advice. Consult a doctor before taking any medication or before making any drastic lifestyle changes.
  • If you take over-the-counter pain relievers halfway through the month, you are at risk of rebound headaches when you stop taking these medicines. Withdrawal requires detoxification to prevent rebound headaches. Therefore, only use aspirin, ibuprofen, or other pain relievers when needed. Ask your doctor for advice on how to use these medicines safely.

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