Day in day out many people are faced with the issue of having migraines and constant headaches which almost seem uncontrollable and uncomfortable. Headaches are not a delightful thing especially when they transcend into migraines.
Medication is one of the many ways through which migraines can be treated but one needs to also take care of himself and understand how to cope with migraine pain when it strikes. The same lifestyle choices that promote good health can also reduce the frequency and severity of your migraines.
In fact, knowing how to manage migraine pain with lifestyle and behavioral measures, as well as medication, can often be the most effective way to handle migraines. Here are some few tips to help you conquer your migraines.
Sleep Well: Migraines may keep you from falling asleep or wake you up at night. Likewise, migraines are often triggered by a poor night’s sleep.
- Establish regular sleep hours – Wake up and go to bed at the same time every day — even on weekends. If you nap during the day, keep it short. Naps longer than 20 to 30 minutes may interfere with nighttime sleep.
- Unwind at the end of the day – Anything that helps you relax can promote better sleep: listen to soothing music, soak in a warm bath or read a favorite book.
But watch what you eat and drink before bedtime. Intense exercise, heavy meals, caffeine, nicotine and alcohol can interfere with sleep.
- Minimize distractions – Save your bedroom for sleep and intimacy. Don’t watch television or take work materials to bed.
- Don’t try to sleep – The harder you try to sleep, the more awake you’ll feel. If you can’t fall asleep, read or do another quiet activity until you become drowsy.
- Check your medications – Medications that contain caffeine or other stimulants — including some medications to treat migraines — may interfere with sleep.
Your eating habits can influence your migraines.
- Be consistent – Eat at about the same time every day.
- Don’t skip meals – Fasting increases the risk of migraines.
During physical activity, your body releases certain chemicals that block pain signals to your brain. These chemicals also help alleviate anxiety and depression, which can make migraines worse.
Obesity also increases the risk of chronic headaches, so maintaining a healthy weight through exercise and diet can provide additional benefits in managing migraines.
Stress and migraines often go hand in hand. You can’t avoid daily stress, but you can keep it under control to help manage your migraines:
- Simplify your life – Rather than looking for ways to squeeze more activities or chores into the day, find a way to leave some things out.
- Manage your time wisely – Update your to-do list every day — both at work and at home. Delegate what you can and divide large projects into manageable chunks.
- Take a break – If you feel overwhelmed, a few slow stretches or a quick walk may renew your energy for the task at hand. Deep breathing from your diaphragm can help you relax. Focus on inhaling and exhaling slowly and deeply for at least 10 minutes every day. It may also help to consciously relax your muscles, one group at a time.
- Enjoy yourself – Find time to do something you enjoy for at least 15 minutes every day. It could be playing a game, having coffee with a friend or pursuing a hobby. Doing something you enjoy is a natural way to combat stress.
Claron Health International