Are you one of those people who pretty much know what causes your migraines? It is a great preventative when you know your causes so that you can prevent the triggering of migraines by avoiding certain triggers when possible. Still, the real question is, what can you do to help reduce the amount of migraines, decrease the severity or prevent the migraines from occurring?
Listed below are five tips to help you cope and find a solution to preventing your migraines.
Tip #1 – Keep a Diary of Your Migraines:
The first step is to try to figure out what triggers your migraines. Keeping a diary is a great step toward finding a solution, so your migraines do not disrupt you and stop you from having a healthy, happy and productive life.
If, for example, you think weather is a reason for your migraines (which is definitely a trigger for me), then record any of the common weather and environmental factors that may have triggered your migraines. If you don’t have a migraine diary/journal, download yours now. >>CLICK HERE<<
Tip # 2 – Make Changes in Your Daily Regimen:
It has been proven – and I can certainly attest to this in my own life – that making changes in your everyday life can help reduce the number and severity of migraines you are experiencing. Try incorporating some of the following to help improve the number of migraines you experience monthly.
- Sleep: Make sure you get enough of sleep and keep a consistent bed time each night. Interruptions in your sleep schedule, like getting too much or too little sleep, can trigger a migraine.
- Exercise regularly: Research has shown that regular, moderate aerobic exercise can reduce the severity, duration, and number of migraines in many people. Regular exercise also helps control stress, which is another migraine trigger.
- Eat regular meals: Eating healthy meals regularly is important in maintaining the level of your blood sugar. A drop in blood sugar can trigger a migraine.
- Drink plenty of water: Make sure you drink plenty of water to avoid dehydration, which can trigger migraines.
- Limit stress: For many migraine sufferers, stress is a big trigger factor. Take time each day to relax. Find something that helps you relax, such as listening to soothing music, taking short walks, meditating or doing breathing exercises.
- Incorporate alternative therapies: You may want to consider some type of complementary therapy to help prevent migraines. For example, you may be able to manage stress and prevent migraines through acupuncture, massages, chiropractic, etc.
Tip # 3 – Incorporate Specific Foods into Your Diet:
If you are a migraine sufferer like me, you are constantly looking for prevention ideas. Certain foods can help prevent migraines. These foods include (but are not limited to):
- Coffee: When it comes to coffee, caffeine can give you migraine relief. It is a major ingredient in many headache medications. However, if you consume too much, it can actually cause migraines. Moderation is key!
- Cayenne: Cayenne peppers are widely recognized as culinary ingredients that adds spicy heat and flavor to recipes. However, this pepper may also offer healing benefits. Capsaicin, the chemical that gives cayenne peppers their heat, may help reduce blood vessel constriction. This may help prevent blood pressure fluctuations that can also trigger migraines.
- Flaxseed and Fish: Adding these to your diet has an anti-inflammatory effect and that is beneficial in preventing migraines. Flaxseeds and fish are packed with omega3s and fiber and can actually help prevent migraines.
- Riboflavin-Rich Foods: Riboflavin (also known as vitamin B2), is one of eight B vitamins necessary for metabolizing nutrients and giving protection to your central nervous system. If you have a B2 deficiency, studies have shown this may also contribute to headaches; particularly migraines. Adding foods high in riboflavin may help stop recurring migraines. Riboflavin-rich foods include eggs, avocados, broccoli, romaine lettuce, alfalfa, asparagus, walnuts and mushrooms.
- Magnesium-Rich Foods: About 60% of migraine sufferers possibly have magnesium deficiencies. Magnesium, as you know from my previous blogs, is a trace mineral that can help normalize nerve impulses in your brain that transmit pain signals. Increase your magnesium intake by consuming foods such as kale, tofu, lima beans, kelp, garlic, apples, bananas and apricots.
Tip # 4 – Dietary Supplements:
Sometimes, adding some type of supplement can help with the prevention, frequency and intensity of migraine pain. Here are some supplements which have been found to be beneficial:
- Magnesium: This is probably the most important one as it contributes to relaxing the brain blood vessels that cause the pain. Magnesium penetrates cell membranes, including the mitochondria.
- Vitamin B2: Riboflavin, which is vitamin B2, converts energy from carbohydrates. The riboflavin gives your brain more energy, which makes it less likely to be bothered by migraine triggers.
- Vitamin B6: This vitamin is needed so the body can properly use serotonin and dopamine. These neurotransmitters are necessary for normal nerve cell communication. Researchers have found that in people with migraines, there is a tendency towards lower levels of serotonin. Taking B6 may help your body better use these important chemicals. B6 is thought be a key vitamin for migraine aura as well as being a natural remedy for migraines.
- Vitamin B12 & Folic Acid: B12 supplements may also be effective for migraine relief if it is taken along with vitamin B6 and folic acid. A study published in “Pharmacogenetics & Genomics” in June 2009 showed that participants who took all three supplements together saw a reduction in migraine frequency in addition to the severity of their pain.
Tip # 5 –Herbal Supplements:
Many people have used alternative therapy for many ailments. Certain herbs have shown to be useful in helping reduce or prevent migraines. It has been found that some of those herbs can be just as strong or effective as prescription drugs. However, it is important to remember that if you consider using any type of herbal supplements, you should first consult your physician or healthcare provider to be sure they interact well with any medications you are currently taking.
Note: If you are pregnant, you should not take any herbal supplements or drugs unless you first consult your doctor.
Some of the herbal supplements used to reduce and prevent migraines include the following, in alphabetical order:
- Alfalfa Leaf
- Barberry Root
- Bay Leaf
- Butterbur
- Catnip
- Cayenne
- Chamomile
- Evening Primrose
- Feverfew
- Ginger Root
- Green Tea
- Griffonia Seed
- Hawthorne Leaf
- Honeysuckle
- Kola Nut
- Lemon Balm
- Passion Flower
- Peppermint Leaf
- Valerian Root
- White Willow Bark
- Wintergreen
It is important to remember that you should never stop taking preventive medications unless you have first consulted with your doctor. Stopping preventatives could trigger a severe migraine or have other harmful side effects.
Summary:
Consider adding alternative therapies and remedies into your routine to help prevent migraines, decrease pain intensity, and decrease frequency.
There are many more alternatives, but this week we have discussed:
- Keeping a diary of your Migraines;
- Making changes in your daily routine;
- Incorporating specific foods into your diet;
- Using supplements; and
- Using herbal supplements
I also gave you a link to download your own migraine diary so you can keep track of what is going on in your life and what you are eating, etc., to track your migraine triggers and patterns.