It is just so unbelievable that July is here and well under way. Almost everywhere, children are out of school and our thoughts turn toward making the most of the summer and planning a vacation get-away. But do you know how to vacation with migraines?
Although vacation time is a great time for us, as a migraine sufferer there are always those things we worry about. We have to prepare for vacation differently, and we have the additional stress of worrying if we will have a migraine while we are away. Oftentimes, just getting away, can trigger a migraine. Sounds weird, right?
When I was flying over to England to visit my mother on a regular basis, I would usually find that for a day or two after I got there, I would have migraine issues. It seems that once we are somewhere where we can actually de-stress and relax, there is something going on with us that allows us to wind down and that, for some reason, in and of itself, can sometimes trigger a bout with migraines. Of course, for me, I am sure the long air travel played a role in that. Generally though, I would find that for one or two days after I arrived, I would struggle with migraines. After that, I was good to go, and was not bothered with migraines during my stay with her. Just getting away, relaxing, and having a change of pace and change of scenery was such good therapy for me.
In the summer time, perhaps after a whole school year or a hard fall winter and spring at work, we are definitely ready for a break and some rest and relaxation. For migraine sufferers, we just have to prepare a little more than most people when it comes to going on vacation.
There are some things we can do to increase our chances of having a happy and healthy vacation, and below are some of the things I have stuck with over the years.
Mindset:
You need to have the right mindset when you go on vacation! What fun is it to go on vacation and feel completely deprived or worry that you are going to have a migraine? It is okay to indulge, and allow yourself the luxury of eating or drinking something you really like, and don’t often get the opportunity to indulge in. Make sure that you are eating something that is migraine-safe. Along those lines, don’t be afraid to ask questions and find out exactly what the meal you are eating contains and/or what it is cooked with.
I often ask myself this question, “If I eat this________, is it worth the migraine that may be triggered by doing so?” For me, the answer 95% of the time is an emphatic “no.” So I make sure that I use good, common sense when it comes to what I am going to do and what I am going to eat.
Diet:
For many of us who have to deal with food triggers, it can be challenging to work around that – especially when you eat out more and you are not always sure what ingredients have gone into your meal. It can be quite difficult to continue your normal eating habits – and it can be even harder to make the right choices when it comes to eating. When we are on vacation, our brain seems to tell us that “Hey, that’s OK, you’re on vacation. You can eat anything you like –it’s a vacation from your healthy lifestyle as well!” Well that only works:
until we get home and get on the scales and see we have gained 3-5 pounds in a week, and
that not-so-healthy food has put us into a migraine down-spiral.
There’s nothing worse than being on vacation and suffering with a migraine and missing out on the very thing you had hoped would give you a break from the disruption of migraine. That’s where this second point comes in so handy!
Planning:
I know I sound like a broken record, but for me, planning is a key ingredient for a safe and happy vacation. When I go away, I want to stick to a clean eating plan as much as possible. This has been a key ingredient for reducing migraine occurrence for me.
Plan according to the type of vacation you are taking. For example, if you are taking a cruise, there is a large variety of food available so on a cruise, it’s easier to make a migraine-safe choice. When it comes time for being served with dinner at night, pick the healthier choices on the menu and remember – you do not have to eat everything that is on your plate.
Also, try packing some migraine-safe snacks for yourself so that if you are out sight seeing you are not able to stop and eat as regularly as you should, you will be prepared with some type of snack that will sustain you. Depending on the type of vacation you are taking, you can plan ahead with snack “baggies” of raw vegetables, nuts, and other healthy choices.
…..And of course, don’t forget to pack water to take with you so that you can stay hydrated.
Maybe your vacation plans involve staying with relatives or with friends for a week or so. If that is your plan this year, it may be a good idea to let your friends/family know ahead of time what your dietary requirements are – or at least make them aware of the eating patterns you have and the foods you try to avoid. You may even want to go grocery shopping when you get there to purchase the types of food you would normally eat. I have generally found people to be very understanding when they know I am dealing with migraines and want to be careful with what I eat so that I can enjoy my vacation to the fullest extent possible. Also, why not offer to help with the cooking? If need to, you can set prepare something additional that you know is a great choice for you. Most of the time, people are very amenable to trying what you have cooked.
One example of this would be that cheese is a migraine trigger for me, so it is good to remind my family when I travel overseas that there are certain food dishes I can’t eat if I want to avoid triggering a migraine.
Exercise:
Just because you are on vacation, doesn’t mean you should take a break from your regular exercise routine! Remember that exercise is a great migraine preventative when done on a regular basis. You don’t need to over-exert of course, but if you do some steady aerobic exercise, you will keep migraines at bay and have a happier and healthier holiday.
So how do you do that when you are on vacation? Here are a few ideas:
- If you are on a cruise, you have a couple of great choices. There is the gym that’s always available and there’s a deck with an area set up for walking or jogging;
- If you are at a hotel, there should be a gym available, and I am sure you can slip in 30 minutes several times in the week for a work-out. Plus there’s usually a pool available, and that is a great form of exercise;
- If you are at someone’s house and you have a regular gym routine at home, check to see if your local gym is available in that area, and if you have the type of membership where you can utilize the out-of-town option – then just set aside a couple of days in the week to go to the gym;
- You can always fit in a 20 to 30 minute walk. Ask your friends/family to join you. That will make your exercising all the more fun and special; and
- If you are at the beach for the week, there’s nothing like a nice jog or walk on the beach first thing in the morning or in the early evening before dark.
Your exercise doesn’t need to be intense, but you should have the mind-set to fit in some type of exercise while you are gone.
Hydration:
Water, water, water! Don’t forget to stay hydrated, especially if you are somewhere humid. If water isn’t available, go to the store and buy some bottled water. It’s so important to be hydrated to prevent migraines. Try to fit in half your body weight (if possible) in water every day.
When we are out of our normal routine, it can be easy to forget to drink water. If you have to, set a reminder on your “fit-bit” or on your phone to make sure you are getting in the water you need.
As you can see, with some advance planning, and getting your “mind in gear,” just a few simple planned-ahead ideas can really help you continue your healthy migraine-prevention lifestyle without too many “bumps in the road” while you are away. Keeping to some semblance of a normal routine can give you relief and prevention from migraines.
Let’s face – who wants to look forward to that vacation for weeks or even months, only to be stopped in your tracks by an ugly migraine? Try these few tips to keep your migraines at bay.
Enjoy yourself while you are away – and above all, stay healthy and migraine-free.
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