In this blog, I am finishing up on our series about tension headaches versus Migraine. This week, we are talking about strategies that help your body and mind relax can help prevent both these types of headaches.
it is good to note that always, the best treatment is prevention. Identifying and eliminating the triggers that lead to an attack can help reduce the frequency. Last week I shared a migraine diary/journal so that you can keep track and learn how to better manage your Migraine.
While there are plenty of medical treatments available for treating and preventing migraines, this week, we are focusing on the more natural ways you can prevent and/or manage your Migraine and tension headache.
Relaxation techniques and stress reduction are the best protection against developing tension headaches, as well as regular physical exercise.
Here are a few additional techniques that can help:
Biofeedback helps you control some types of body responses so that you can learn how to reduce pain. During a biofeedback session, you are connected to devices, which monitor and report muscle tension, heart rate, and blood pressure. Then you learn ways to reduce muscle tension and slow your heart rate and breathing.
Cognitive behavioral therapy suggests methods to manage stress and reduce the frequency and severity of your headaches.
Relaxation techniques like deep breathing, yoga, meditation, and progressive muscle relaxation, may help relieve your headaches.
Posture correction through physical therapy or kinesiology can help with trigger points and muscle tension.
Heat packs on your neck or the back of your head can be quite soothing. I prefer this over cold packs. Also, a warm shower can be soothing and relaxing too.
Drink Plenty of Water. Since dehydration is a common trigger of both tension headaches and Migraine, you should stay hydrated throughout the day.
Yoga. Practicing yoga is an excellent way to relieve stress, reduce the intensity and frequency of headaches, and improve your overall quality of life.
Avoid Strong Smells. Strong perfumes, odors, scented candles, and even cleaning products may be possible triggers, so try to avoid these.
Ginger helps ease stomach discomfort and nausea.
Supplements for prevention. Magnesium, CoQ10, and B2 all have evidence behind them, so check them out. I have found if I know barometric pressure changes on imminent, taking an extra magnesium capsule the night before can be helpful.
Avoid foods high in histamine. Histamine is naturally present in the body and plays a role in the immune, digestive and nervous systems. Commonly found in certain foods like aged cheeses, fermented food, beer, wine, smoked fish and cured meats.
Essential Oils. Essential oils are highly concentrated liquids that contain aromatic compounds from a variety of plants. Peppermint and lavender can be very helpful for muscle and head tension. For more information, check out my doTERRA site >>HERE.
Elimination Diets. Research suggests that food intolerances can trigger headaches. The best way is to avoid food that causes a headache. Try an elimination diet that removes the foods most related to your headache symptoms. If you are interested in pursuing this option, schedule your free appointment with me to discuss how you can do this with all foods and delicious recipes >>HERE.
Phone Apps. Use an app like Migraine Buddy to track your headaches, foods, weather, etc.
Understanding what type of headache you have can lead to more effective relief and prevention.
All of these steps will help you gain better control over your headaches, whether tension headaches or Migraine.
Share below what your migraine triggers are.
VEGAN POWER BOWL
Serves 2
1 small sweet potato, chopped into cubes
1 tablespoon coconut oil
2 cups chopped kale
1 teaspoon of extra virgin olive oil
1 avocado
sea salt and black pepper to taste
2 tablespoons of tahini
1 lemon, juiced
1 red bell pepper, chopped
1 cup canned black beans, drained and rinsed
Preheat the oven to 400 degrees F. Place the chopped sweet potatoes on a baking tray and massage with coconut oil. Bake for up to 30 minutes until the chopped sweet potato is cooked all the way through. While the sweet potatoes are baking, clean and chop up the kale.
Next, massage the kale with olive oil, avocado, sea salt, black pepper, tahini, and lemon juice. Massage until the kale is wilted and darker in color. Top with bell pepper and black beans.