Migraine headaches can be debilitating and affect your quality of life. They are among the most common and intensely painful neurological conditions, with an estimated 26 million people in the U.S. suffering from migraines.
These throbbing pain attacks usually start suddenly with severe throbbing pain behind one eye that may persist for hours. The pain may sometimes be triggered by bright lights, certain foods, stress, or hormonal changes.
Unfortunately, these headaches are difficult to manage.
Their frequency, intensity, and debilitating nature make them one of the most challenging conditions people face. There is no single cure for migraines, but there are many things you can do to manage your migraines to get some semblance of normalcy again.
In this article, Dr. Gurneet Sawhney, the best neurosurgeon in Thane, discusses some effective tips to beat Migraine.
9 Tips to Beat Migraine
Exercise regularly. It would help if you exercised regularly to help control your migraine attacks. This will reduce stress and prevent muscle tension, which can contribute to migraines. It will also help you feel better and improve your overall quality of life.
Keep a migraine diary. According to Dr. Gurneet, keeping a migraine diary is essential for managing migraines. Keeping track of the triggers that bring on your headaches and how you respond to them can help you detect patterns and adjust your treatment plan.
The more data you have about what’s causing your headaches, the better you will be able to prevent them in the future.
Eat better. Migraine headaches are often triggered by foods or drinks that contain caffeine, sugar, or nitrates. Limiting these triggers and eating healthy may help ease migraines.
Low-fat dairy products like milk and yogurt can be helpful for some people with migraine headaches because they have L-carnitine in them, which acts as a vasodilator to prevent blood from pooling in the brain during a migraine attack.
The calcium, phosphorous, and magnesium found in dairy products can help decrease inflammation in the brain, which is associated with migraines.
If you’re struggling to find healthy food options that don’t trigger your migraines, consider including more vegetables and whole grains in your diet and limiting processed foods like sugary cereals, says Dr. Gurneet Sawhney.
Avoid triggers. According to Dr. Gurneet, the first step to managing migraines is recognizing them and identifying their triggers.
If you know what causes your headaches, you can avoid them by taking measures such as avoiding certain foods, changing your sleeping patterns, or avoiding certain activities.
This is just the beginning of finding a remedy for migraine headaches. You also need to figure out which treatments work best for you. There are many forms of treatment available, including medications and supplements.
Learn breathing techniques. The American Academy of Neurology has stated that relaxation techniques such as deep-breathing exercises or guided imagery may help people with migraines. You can practice this technique on your own by using the following steps:
- Inhale deeply, holding your breath for a count of three, and then exhale slowly
- Repeat this ten times
- Try focusing on a particular sound (a chime sound) or sensation (e.g., a tingling-cold sensation) while exhaling
- If you are outside, try taking in a deep breath of fresh air
- Place your hand over your belly button to feel the rise and fall of your breath
Another way to reduce stress levels is by practicing meditation. The National Center for Complementary and Integrative Health recommends practicing focused attention meditation on an empty stomach before bedtime. This breathing exercise helps you be more aware of the moment-to-moment changes in your state, decreasing anxiety and promoting relaxation.
Don’t stress. One of the most important things you can do is not stress. It’s been shown that stress can cause or worsen migraines, so aim to reduce your stress levels as much as possible.
Stressful situations like intense deadlines, challenging work, and family problems are common triggers for migraines. Maintaining a healthy lifestyle with regular exercise and sleep will also help you fight off the effects of stressful situations, says Dr. Gurneet Sawhney.
Try To Get Enough Sleep. One way to help manage migraines is to get enough sleep. Getting enough sleep can be difficult, but it’s essential for preventing migraines in the first place. If you have a sleep disorder, such as insomnia or sleep apnea, talk with your doctor about these issues.
Avoid coffee. Coffee is one of the biggest triggers for migraines. Caffeine, the main ingredient in coffee, increases tension levels. This may lead to an increase in the frequency and severity of migraine headaches.
You should keep your caffeine intake to a minimum if you’re prone to migraines, advises Dr. Gurneet. If you find it challenging to avoid coffee or other caffeinated drinks, try cutting back on how much you drink instead of avoiding them altogether.
A few hours before your headache starts, cut back on your caffeine intake. This will allow your body to adjust and reduce the chances of having a migraine attack once it starts.
Don’t skip meals. One of the most common triggers for migraine headaches is skipping meals. It’s essential not to miss a meal and keep your blood sugar levels up.
Keeping your blood sugar levels up will help control symptoms from headache pain to nausea and vomiting.
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Have you taken the above steps and yet not been able to win the battle against Migraine?
Visit Dr. Gurneet Sawhney, a proficient neurosurgeon in Thane. He may suggest a treatment plan that may include medications, etc., which can be the most powerful weapon against Migraine!