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10 Tips To Manage Your Migraine

10 Tips To Manage Your Migraine

Migraine is not just a headache. It is actually a very complex condition with a wide variety of debilitating symptoms characterised by a painful headache. Other symptoms may include disturbed vision sensitivity to light, sounds, certain smells, as well as nausea and vomiting.

As distressing as a migraine affliction may seem, there are simple, but effective ways, you can manage and control migraine attacks, as well as ease the symptoms. Here are 10 simple and practical tips you can easily employ to help you manage your migraine.

1. Stick to a schedule.

Whatever your daily lifestyle activities may be, try and stick to a regular schedule. This should include going to bed and getting up and the same times each day, eating your meals as close to the usual times as possible, and some regular exercising daily.

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2. Keep track of what triggers set you off.

Often it might be certain kind of foods, such as dark chocolate, red wine or cheese etc.

3. Analyse your recorded data.

Analyse the triggers you have captured for a couple of months to really get to the bottom of the triggers.

4. Consider a supplement.

Studies have indicated that magnesium, vitamin B2, and CoQ10, are supplements which have calming effects.

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5. Try and cut down on very vigorous exercise.

Research has shown that the pain sometimes gets worse with exercise which is too exerting. Try Yoga, an activity which induces calm, relieves stress and eases aches and pains. Gentle aerobic exercises also help to relieve stiffness in the neck and shoulders.

6. Follow a healthy diet.

Opt for magnesium rich-foods such as green veggies, tomatoes, nuts, beans, peas and wholegrains. A lack of magnesium can lead to a reduced blood flow to the brain, which is linked to migraine attacks. Omega 3 foods, like tuna, mackerel and sardines, also have some excellent calming effects, and are excellent for heart health.

7. Keep an eye on your blood sugar levels.

A drop in blood sugar levels is a common migraine trigger, as it leads to more than usual glucose being released into the blood-stream, which may cause blood pressure to rise.

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8. Quit smoking.

If you have an allergy to smoking, passive smoking or even sensitivity to certain odours, it can set off a migraine attack. By avoiding such places or situations where smoking occurs, headaches may be avoided.

9. Practice prevention.

There are several migraine preventative medications on the market. Whether or not you are chronically prone to migraine attacks, your doctor will undoubtedly prescribe some specific meds for you. These meds are designed to help ease the symptoms, and help prevent attacks.

Take the medication as directed, to give yourself the best possible chance to manage your migraine hassles. The most common one is sumatriptan; you can see some information about it here. Always read the patient information leaflet and consult a GP before taking any prescription medicine.

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10. Check your caffeine intake.

Too much caffeine may cause the blood vessels around the brain to constrict more than usual, and thus trigger a migraine. More than 300mg a day, which is about 5 cups of instant coffee, can cause problems.

Like most people in this tech era, you may lead a very busy life, with enough stress to cope with in the general run of things. Coping with migraine on the run, just adds to the stress. Implementing some of these simple tips, as well as making a few minor lifestyle changes, will be of vital assistance in helping you to manage your migraine problem.

Photo Credit: Leland Francisco via Flickr

Featured photo credit: Leland Francisco via flickr.com

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Last Updated on September 20, 2018

How to Stay Calm and Cool When You Are Extremely Stressful

How to Stay Calm and Cool When You Are Extremely Stressful

Being in a hurry all the time drains your energy. Your work and routine life make you feel overwhelmed. Getting caught up in things beyond your control stresses you out…

If you’d like to stay calm and cool in stressful situations, put the following 8 steps into practice:

1. Breathe

The next time you’re faced with a stressful situation that makes you want to hurry, stop what you’re doing for one minute and perform the following steps:

  • Take five deep breaths in and out (your belly should come forward with each inhale).
  • Imagine all that stress leaving your body with each exhale.
  • Smile. Fake it if you have to. It’s pretty hard to stay grumpy with a goofy grin on your face.

Feel free to repeat the above steps every few hours at work or home if you need to.

2. Loosen up

After your breathing session, perform a quick body scan to identify any areas that are tight or tense. Clenched jaw? Rounded shoulders? Anything else that isn’t at ease?

Gently touch or massage any of your body parts that are under tension to encourage total relaxation. It might help to imagine you’re in a place that calms you: a beach, hot tub, or nature trail, for example.

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3. Chew slowly

Slow down at the dinner table if you want to learn to be patient and lose weight. Shoveling your food down as fast as you can is a surefire way to eat more than you need to (and find yourself with a bellyache).

Be a mindful eater who pays attention to the taste, texture, and aroma of every dish. Chew slowly while you try to guess all of the ingredients that were used to prepare your dish.

Chewing slowly will also reduce those dreadful late-night cravings that sneak up on you after work.

4. Let go

Cliche as it sounds, it’s very effective.

The thing that seems like the end of the world right now?

It’s not. Promise.

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Stressing and worrying about the situation you’re in won’t do any good because you’re already in it, so just let it go.

Letting go isn’t easy, so here’s a guide to help you:

21 Things To Do When You Find It Hard To Let Go

5. Enjoy the journey

Focusing on the end result can quickly become exhausting. Chasing a bold, audacious goal that’s going to require a lot of time and patience? Split it into several mini-goals so you’ll have several causes for celebration.

Stop focusing on the negative thoughts. Giving yourself consistent positive feedback will help you grow patience, stay encouraged, and find more joy in the process of achieving your goals.

6. Look at the big picture

The next time you find your stress level skyrocketing, take a deep breath, and ask yourself:

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Will this matter to me…

  • Next week?
  • Next month?
  • Next year?
  • In 10 years?

Hint: No, it won’t.

I bet most of the stuff that stresses you wouldn’t matter the next week, maybe not even the next day.

Stop agonizing over things you can’t control because you’re only hurting yourself.

7. Stop demanding perfection of yourself

You’re not perfect and that’s okay. Show me a person who claims to be perfect and I’ll show you a dirty liar.

Demanding perfection of yourself (or anybody else) will only stress you out because it just isn’t possible.

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8. Practice patience every day

Below are a few easy ways you can practice patience every day, increasing your ability to remain calm and cool in times of stress:

  • The next time you go to the grocery store, get in the longest line.
  • Instead of going through the drive-thru at your bank, go inside.
  • Take a long walk through a secluded park or trail.

Final thoughts

Staying calm in stressful situations is possible, all you need is some daily practice.

Taking deep breaths and eat mindfully are some simple ways to train your brain to be more patient. But changing the way you think of a situation and staying positive are most important in keeping cool whenever you feel overwhelmed and stressful.

Featured photo credit: Brooke Cagle via unsplash.com

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