Migraines can be debilitating, not only causing excruciating pain but also affecting your ability to carry out daily activities.

According to the Migraine Research Foundation, migraine affects 12% of the population and is three times more common in women than men. The exact cause of migraines is still unclear, but there are several ways you can prevent them from occurring. We’ve outlined seven effective ways to stop the pain.

1. Keep a Migraine Diary

One of the most effective ways to prevent migraines is to keep a diary of your activities and diet. Your diary should include the time and date of your migraine, what you were doing before it occurred, the food you ate, and the medication you took.

Over time, you will be able to identify triggers that may have caused the migraine. Common triggers include:.

Stress
Foods containing tyramine, such as aged cheese, smoked fish and cured meats
Changes in sleep patterns
Dehydration
Flashing lights or loud noises
Alcohol or caffeine
Changes in the weather

2. Stay Hydrated

One common trigger of migraines is dehydration. Drinking plenty of water can help prevent migraines from occurring. The amount of water you need depends on your age, sex, weight, and activity level.

However, the general recommendation is to drink eight glasses of water a day.

3. Get Enough Sleep

Another trigger of migraines is lack of sleep. Getting enough sleep is essential for preventing migraines. The National Sleep Foundation recommends that adults aged 26-64 should aim for 7-9 hours of sleep each night.

You should also try to establish and stick to a regular sleep schedule, even on the weekends.

4. Reduce Stress

Stress is a common trigger of migraines. To reduce stress in your life, consider practicing relaxation techniques such as deep breathing, meditation, or yoga. Exercise is another effective way to combat stress and prevent migraines.

Aim for at least 30 minutes of physical activity each day, such as brisk walking, swimming, or cycling.

5. Avoid Trigger Foods

As mentioned earlier, certain foods can trigger migraines. Some common trigger foods include:.

Aged cheese
Chocolate
Monosodium glutamate (MSG)
Caffeine
Alcohol
Cured or smoked meats
Nuts and peanut butter
Aspartame

By avoiding these foods, you may be able to prevent migraines from occurring. However, it’s important to note that not all trigger foods affect everyone in the same way. Keep a migraine diary to identify which foods may be causing your migraines.

6. Consider Nutritional Supplements

Several nutritional supplements have been shown to prevent migraines, including:.

Coenzyme Q10 (CoQ10)
Magnesium
Vitamin B2 (riboflavin)

While these supplements may be effective in preventing migraines, it’s important to speak with your healthcare provider before taking any new supplements.

7. Take Medication

If you are unable to prevent migraines through lifestyle changes and nutritional supplements, medication may be necessary. There are several types of medication available, including:.

Pain relievers
Triptans
Ergots
Anti-nausea medication
Preventive medication

It’s important to speak with your healthcare provider to determine which medication is right for you.

Conclusion

Migraines can be debilitating, but with the right lifestyle changes, nutritional supplements, and medication, you can prevent them from occurring.

Start by keeping a migraine diary to identify your triggers, then make the necessary lifestyle changes and consider taking nutritional supplements or medication. Speak with your healthcare provider to determine the best plan of action for preventing migraines.