The Migraine Research Foundation estimates that nearly 39 million Americans experience migraines. If you are one of these people, then you understand the debilitating symptoms that migraines cause. Some of the those include:
- Dizziness
- Nausea
- Sensitivity to light, sound, and odors
- Vomiting
What is A Migraine?
A migraine is a headache that is characterized by severe throbbing pain or pulsing sensation. It typically occurs on one side of the head and is accompanied by the symptoms listed above. Migraine attacks can last for a couple hours to a couple days. Occasionally, the pain is so intense that it interferes with everyday activities. For some people, a warning symptom, or an aura, occurs before the actual headache. An aura can include visual disturbances, such as blurry vision, or other disturbances, such as tingling of the face or arm.
When you can identify and avoid certain triggers, you can minimize the chances of having a migraine attack. Continue reading to learn how to avoid a migraine before it happens.
Keep A Headache Diary
When you keep a headache diary, you can better identify your specific migraine triggers. Writing things down can help you notice a pattern in your migraine occurrences, which can make avoiding them much easier. Some things you can keep track of include:
- The weather
- What you eat or drink
- Your medications and their side effects
- Your exercise routine and schedule
- Severity and timing of your headaches
- Intense emotions or feelings
Pay Attention To Hormonal Changes
Your hormones play a role in the development and severity of a migraine. Many women tend to experience migraine attacks during, or just before, menstruation. During this time, women may need to be extra cautious with food choices and exercise habits. The reason for this is because both diet and exercise can help you address symptoms before they begin. If you don’t exercise or eat the wrong foods, you may worsen symptoms. Oral contraceptives or hormone replacement therapy (HRT) can increase the severity and frequency of migraines as well. If you take oral contraceptives, you may find migraine relief by switching to another form of birth control.
Eat And Sleep On A Regular Schedule
When you fast or skip meals, especially if you are not accustomed to a fasting schedule, you may experience headaches or migraines. Ideally, you should eat within an hour or two of waking up, and then space your next meals about three to four hours apart. Both hunger and dehydration can trigger migraine attacks, so make sure to eat enough and hydrate regularly. Lack of sleep can also cause migraine symptoms, which is why sleep experts encourage everyone to get seven to eight hours of sleep per night. Getting too much sleep, interestingly enough, can also trigger migraine episodes. Find the right amount of sleep that works best for you.
Pay Attention To Your Food Choices
As previously mentioned, maintaining a regular eating schedule can help reduce migraine attacks. So too can the foods and drinks you decide to consume. For example, the following foods may trigger a migraine attack:
- Red wine
- Sweeteners
- Chocolate
- Cheese
- Processed meats
When you know which foods, drinks, additives, etc. can bring about migraine symptoms, you can avoid them at all costs. Foods and drinks that contain caffeine or alcohol, such as red wines or champagne, are common migraine triggers. If you regularly consume these items and experience migraines or headaches, consider reducing your intake per day, or cut them out and only consume them on occasion.
Choose Low Intensity Exercises
Regular exercise is an integral part of achieving optimal overall health. If you engage in intense exercise, such as weightlifting, you may trigger migraines. The body responds differently to certain activities, so gauge your body’s response to various exercises. Activities that help you reduce stress, such as yoga, tai chi, or light aerobics, don’t put that much strain on the body!
