For many who suffer with migraines, what we want in that moment of pain is a “quick fix.” We want to get rid of that nagging or sometimes desperate pain we are experiencing.
For some of us, we don’t even know what our migraine triggers are – or we may know some but not all. And let’s face it, when we do know our triggers, it can still be confusing….sometimes that thing will trigger a migraine, and sometimes it doesn’t. Go figure – just when we thought we had a modicum of insight!!
When you do know your triggers though, that is one of the best preventatives we have for avoiding migraines. I think we can all agree we want to have some tools in our belt that can help reduce the number of migraines and decrease the severity or even better, prevent the migraines from occurring?
In this blog, I am giving you four quick tips that can often give you what you are looking for. We just have to persevere.
Tip #1 – Keep a Diary of Your Migraines:
I’m sure that is nothing new for you….but it still remains that the first step is trying 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.
Say 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:
Research proves – 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. Start by incorporating some of the these tips below 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. So make sure you don’t skip meals.
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 huge trigger. 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. You might even want to pursue the avenue of essential oils.
Tip # 3 – Incorporate Specific Foods into Your Diet:
As a migraine sufferer, you are probably continually on the look-out for ideas for prevention. 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 (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 are thought to have magnesium deficiencies. Magnesium,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 – Herbal Supplements:
Certain herbs have been found to be very useful in helping reduce or prevent migraines. Research shows 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; and
- Using herbal supplements
Don’t forget to download your 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.
In closing, if you would like to learn more about natural remedies and also have some migraine-friendly recipes, please check out my book, “Conquering Migraines: Your Guide to a Life Without Pain.” The book is available on my Website as a pdf, a printed book or an electronic eBook.
Here’s to many migraine-free days in your life!
RECIPE: HEALTHY BRUSCHETTA CHICKEN
(Servings 4)
Ingredients:
• 3 or 4 chicken breasts
• 2 Tbs. olive oil
• 4 or 5 small tomatoes, chopped
• 1 clove garlic, minced
• ½ small red onion, chopped
• 1 tsp. balsamic vinegar
• ⅛. tsp. sea salt
• Handful basil, chopped
Directions:
1. Preheat oven to 400 degrees F. Rub chicken breasts with 1 Tbsp. olive oil, and season with salt and pepper. Bake for about 10 minutes. Flip, and cook for another 15 or until the juices run clear.
2. In the meantime, combine chopped tomatoes, garlic, onion, olive oil, balsamic vinegar, sea salt and basil in a bowl. Place bowl in refrigerator until chicken is ready. Spoon over chicken and enjoy!