Pain-Free Living
Migraines affect men, women and children. Migraine headaches can become debilitating. According to the American Migraine Foundation, in the United States, migraines impact about 37 million people.
Headaches that occur with migraines can be intense. Some people feel a migraine on one side of the head. However, symptoms of migraine attacks may include more than a headache. Associated symptoms of a migraine include:
- Light sensitivity.
- Nausea.
- Vomiting.
- Dizziness.
- Blurred vision.
- Fatigue.
For some individuals, chronic migraines become something they live with. But there are things you can do to ease symptoms and possibly decrease the frequency of migraines.
The article below covers several self-care tips you can do to alleviate migraine symptoms.
Top Tips for Self-Care for Migraines
As always, it is best to talk with your doctor to develop an effective treatment plan for migraine relief. Also, self-care migraine tips work best at the start of symptoms. Self-care tips may be less effective if you wait until a headache or other symptoms become intense.
Keep in mind everyone differs in what works for them. It may take some trial and error or a combination of tips to find what eases symptoms.
Self-care migraine tips include:
Try a Caffeinated Drink
According to the National Headache Foundation, small amounts of caffeine may help reduce migraine symptoms in their early stage.
Before a migraine starts, the blood vessels in the head may enlarge. This enlargement is part of what leads to migraine pain. Caffeine narrows the blood vessels, which may ease pain. Keep in mind caffeine can also be a trigger for some people with migraines.
Place a Cool Compress on Your Head
A cool compress or ice pack also may ease headaches. The cold may have a numbing effect and decrease pain.
But some people respond better to a warm compress or warm shower. Warm water or a warm washcloth on the head or neck can ease muscle tension. Easing tension may reduce headaches. Try both ice and heat and see which one works better for you.
Avoid Known Triggers
It may be easier said than done. However, reducing possible migraine triggers can go a long way in decreasing the frequency of migraines. Keep a log of when migraines start and include the following:
- The activity you were doing.
- Food and drinks you ate.
- Amount of sleep you had.
Get Regular Exercise
Exercising is the last thing you may feel like doing if you have a migraine. However, regular exercise may reduce the frequency of migraines. Also, if you feel the start of a migraine, light exercise may prevent it from worsening, as exercising releases pain-killing endorphins, which may help.
Try Relaxation Techniques
Stress and tension often go hand in hand with migraine headaches. Easing stress may not only help relieve pain but may also reduce the frequency of migraine symptoms. Relaxation techniques, such as yoga, meditation and biofeedback, can also help you cope with pain better.
Get Some Sleep
During a migraine attack, some people also develop sensitivity to light. Try to rest in a quiet, dark room. If you can get some sleep, it may help decrease headaches.
Revamp Your Diet
Certain foods are common migraine triggers. If you have noticed an increase in migraines when you eat or drink certain foods, it is time to take a closer look at your diet. Typical food triggers include:
- Alcohol.
- Processed meat, such as deli meats.
- Food additives, such as artificial sweeteners and preservatives.
- Aged cheeses.
- Chocolate.
Consider a Magnesium Supplement
Magnesium is a mineral that plays a role in proper muscle and nerve function. Some research indicates that people who have migraines have low levels of magnesium. Magnesium supplements may also help prevent migraines.
The exact dosage may vary. However, according to the American Migraine Foundation, a dose of 400-600 mg is usually recommended. As with any supplement, asking your doctor before starting one is best.
Sip Ginger or Peppermint Tea
Nausea and vomiting sometimes occur with a migraine. Sipping tea with ginger or peppermint may help ease nausea.
Ginger has been used for hundreds of years to ease nausea. Ginger may help with efficient digestion. This may mean food moves through the digestive tract efficiently and does not linger.
Peppermint may have a calming effect on the gut's nerves, decreasing nausea. Drinking tea is also an excellent way to stay well-hydrated. Becoming dehydrated can make headaches worse.
Should you See a Doctor?
If you have migraines and the above self-care tips do not help, it is best to see a doctor. In addition to the tips above, prescription migraine medication is available that may help with symptoms.
It is also best to see a doctor if you develop:
- A sudden change in the pattern of your headaches.
- You are having a severe headache.
- You develop vision or speech problems.
Learn about the types of diets you should consider after you have a heart attack or stent.
Article Resources
- Migraine (National Institute of Neurological Disorders and Stroke)
- The Facts About Migraine (American Migraine Foundation)
- Migraine Headache (National Library of Medicine)
- Does Caffeine Trigger or Treat Headaches? (National Headache Foundation)
- The Journal of Headache and Pain (BMC)
- Migraines: Simple Steps to Head Off the Pain (Mayo Clinic)
- Magnesium and Migraine (American Migraine Foundation)