Migraines can be incredibly debilitating, causing intense pain, sensitivity to light and sound, and nausea. And unfortunately, they’re all too common – an estimated 38 million people in the United States alone suffer from migraines.
But the good news is that there are steps you can take to help manage and even prevent migraines. Read on for some proven tips that could help alleviate your symptoms.
Reduce stress
Stress is a major trigger for migraines, so it’s important to take steps to reduce stress in your life. One effective way to do this is to practice relaxation techniques such as deep breathing, meditation, or yoga.
Regular exercise can also help to reduce stress and improve your overall well-being.
Watch your diet
What you eat and drink can have a big impact on your migraines. Some people find that certain foods and drinks trigger their migraines, such as chocolate, cheese, alcohol, and caffeine.
Keep a food diary to help identify your triggers and avoid them if possible. Staying hydrated is also important, so make sure you’re drinking plenty of water throughout the day.
Get enough sleep
Lack of sleep can be a major trigger for migraines, so it’s important to make sure you’re getting enough sleep each night. Aim for at least 7-8 hours of sleep per night, and try to maintain a consistent sleep schedule as much as possible.
Consider acupuncture
Acupuncture is a traditional Chinese medicine technique that involves inserting thin needles into specific points on the body. Some studies have found that acupuncture can help reduce the frequency and intensity of migraines.
Talk to your doctor to see if acupuncture might be a good option for you.
Treat your migraines at the first sign of symptoms
If you feel a migraine coming on, try to treat it as soon as possible. This can help reduce the severity and duration of the migraine.
Over-the-counter pain medications such as ibuprofen or acetaminophen can help, as can prescription migraine medications such as triptans.
Avoid triggers
In addition to watching your diet, avoiding other triggers can help prevent migraines. Common triggers include bright lights, loud noises, strong smells, and changes in weather.
If you know that certain triggers tend to set off your migraines, try to avoid them as much as possible.
Consider biofeedback
Biofeedback is a type of therapy that can teach you how to control certain bodily functions, such as muscle tension or heart rate. Some studies have found that biofeedback can help reduce the frequency and intensity of migraines.
Talk to your doctor to see if biofeedback might be a good option for you.
Use essential oils
Some essential oils have been found to help relieve migraine symptoms. Peppermint and lavender, in particular, have been shown to be effective.
Try applying a few drops of diluted peppermint or lavender oil to your temples and forehead when you feel a migraine coming on.
Try supplements
Some supplements may help reduce the frequency and severity of migraines. For example, magnesium has been shown to be effective for some people. Talk to your doctor to see if supplements might be a good option for you.
Stay positive
Migraines can be incredibly frustrating and discouraging, but it’s important to stay positive and keep trying different strategies until you find what works for you. Remember that migraines are a medical condition, and there is help available.
Talk to your doctor if you’re struggling to manage your migraines.
