Despite the fact that migraine headaches affect over 10% of Americans, they are still vastly misunderstood. For example, I’ve seen patients with migraines who don’t take any treat because they don’t want to get used themselves to it. This highlights one of the many myths about these debilitating headaches—that they can be relieved with over-the-counter remedies like ibuprofen and Tylenol, as well as pain medications designed for short term use only. In my experience, nothing could be further from the truth.
1) Identify your triggers
Anxiety and panic attacks are a common cause of migraines. When you are in an anxious or panic state, your brain releases excess amounts of serotonin, which can lead to the overproduction of histamine. Histamine is then responsible for constricting blood vessels and triggering pain sensations in the head. Since anxiety and panic attacks are two major causes of migraines, it is important to identify your triggers. This will help you avoid situations that may trigger an attack while also helping you take steps to minimize their severity when they do occur.
2) Keep a journal
I’ve been suffering from severe migraine headaches for about a year now. I was tired of feeling like I was missing out on life, so I went to see a therapist. She gave me some great tips for getting relief from migraines. Here are my favorites:
-I need to eat more healthy foods and do more exercise to get the chemicals in my brain balanced -I should make a list of potential triggers and watch out for them -I should keep track of when my headaches happen and how long they last -My therapist also recommended that I try yoga or meditation to help relieve stress.
3) Try different therapies
1. Get a good night’s sleep. Sleep deprivation is a sure-fire migraine trigger, so be mindful of the hours you spend in bed. 2. Drink plenty of water and get enough electrolytes from your food and drinks. 3. Exercise regularly (at least three times per week) and incorporate some type of stretching into your routine to release muscle tension and ease pain in the neck, shoulders, back, and head 4. Practice deep breathing exercises to reduce anxiety or stress that may be a trigger for migraines 5. Find ways to manage your stress levels by journaling, meditating, exercising with friends, taking care of yourself with self-care activities like getting a massage or doing yoga.
4) Be consistent with your treatment
The first step to relief is getting a diagnosis. There are more than 200 types of headaches and migraines, so the best way to get relief is to find out what you’re dealing with. Once you know what type of migraine you have, there are steps that may be able to help relieve the pain and discomfort. The most important thing for treatment is that it be consistent. If you try one thing and it doesn’t work, don’t give up! Keep trying things until something helps.
5) Manage your stress
There are many ways to manage your stress levels. The following list includes some of the most common ones.
-Exercise: Exercise is a great way to release endorphins and boost your mood. Research has also shown that exercise can help reduce the severity of migraine headaches by up to 66%. -Meditate: Meditation is a powerful way to release tension in your body and mind. There are plenty of resources for guided meditation, including apps like Headspace or Insight Timer, as well as YouTube videos with guided meditations. Try using meditation when you feel tense before bed at night or when you wake up in the morning.
-Set Boundaries: It’s important to remember that you are not obligated to do things just because someone asks you.
6) Get enough sleep
Allowing your body to rest is not just important for physical health, but mental health as well. Rest allows our brains time to decompress and process what happened during the day. It also gives our minds a chance to come up with new ideas and solutions. Getting enough sleep each night is important for every person, but it is especially important for people who suffer from migraines. When you don’t get enough sleep, your brain becomes more vulnerable to pain signals and migraines can occur easier. If you’re having a hard time sleeping at night, try going to bed earlier or using relaxation techniques like deep breathing before you go to bed in order to help calm down and fall asleep faster.
7)Eat a healthy diet
A healthy diet can help with migraine relief. The key is to eat a balanced diet with plenty of fruits, vegetables, whole grains, and protein. Load up on foods rich in magnesium and vitamin B6 such as nuts, spinach, bananas, and avocados. You should also try to limit your intake of refined carbohydrates or sugars as this can trigger migraines for some people.
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