The best option for people who suffer frequent or severe
migraines is usually to try to prevent them. While
prevention isn't always effective either, there are a number
of things you can do that have been proven to reduce the
severity and frequency of migraines in many people. Here are
suggestions for you to try.
!! Steps !!
Keep a headache diary. The exact causes of migraines aren't clear,
and migraines seem to be triggered by a wide variety of different
things.[1] While this article deals with some of the more common
triggers, there is no substitute for knowing what triggers _your_
migraines. A headache diary can help you determine this, and it can
also help you and your doctor monitor the effectiveness of
treatments. Being able to review a record of things done, eaten,
experienced, and felt during the 24 hours prior to the onset of a
migraine can teach you a great deal about your personal triggers.
Some of the possible triggers for migraines include:[2]
* Low blood sugar – brought on by hunger or too many refined
carbohydrates.
* Foods containing tyramine – eggplant, potatoes, sausage, smoked
meat (bacon, ham), spinach, sugar, aged cheese, beer, and red
wine.[3] Other tyramine containing foods include cheese in
general, chocolate, fried food, bananas, plums, broad beans,
spinach, tomatoes, and citrus fruit. Foods with high levels of
seasoning such as MSG or artificial additives might also
contribute to triggering a migraine.
* Food allergies. An allergy to a certain type of food can trigger a
migraine in susceptible people.
* Dehydration – inadequate intake of fluids through the day.
* Lack of sleep – a disturbed sleep routine reduces your energy
and tolerance. Insomnia increases the chances of a migraine.[4]
* Bright light, or certain colors of light.
* Shock, stress, or worry.
* Loud noise, especially continuous.
* Changes in the weather or climate (barometric pressure). A dry
atmosphere or a warm, dry wind can trigger migraines.
* Hormonal changes.
Be aware if you're "at risk" for getting migraines. Some people
appear to be more susceptible to having migraines than others. The
age range for migraines is around 10 to 40, with those aged 50 and
other tending to suffer much less from migraines. Women are three
times more likely to have a migraine than men (with it thought that
estrogen may trigger migraines), and migraines seem to run in
families, with over half those suffering from migraines also having
close relatives with migraines.[5] Note that oral contraceptives
appear to worsen migraines for some women.[6]
Recognize the early warning signs of a migraine. Many migraines are
preceded by certain symptoms, called _prodrome_ symptoms (early
symptoms, such as the renowned "migraine aura", and changes in mood
or behavior). Taking special care to relax and to avoid potential
triggers when you notice these signs may prevent an impending
migraine or lessen its severity. It's also important to try to keep
a positive attitude if you notice these symptoms, as the additional
stress and anxiety can self-fulfill or worsen the migraine. Symptoms
include:[7]
* Visual disturbances: About a third of migraine sufferers
experience _migraine with aura,_ a condition in which the migraine
headache is preceded by visual disturbances, including the
appearance of flashing lights, blind spots, or "snowy" vision. The
aura may also manifest itself as tingling or numbing sensations in
the skin or in the form of auditory disturbances.
* Mood changes, including depression, euphoria, and irritability.
* Increased thirst and/or fluid retention.
* A marked increase or decrease in appetite.
* Sensitivity to light and sound. There may be jagged, shimmering,
or flashing lights, or a blind spot that has flickering edges.
* Fatigue or restlessness.
* Difficulty communicating or understanding people. There may be a
difficulty in talking (less common).
* Stiffness in the neck.
* Feeling dizzy, weak in an arm or leg, or lightheaded. For some,
there is a sensation of losing balance.
* Diarrhea or nausea: these symptoms often accompany a migraine in
addition to, or instead of, preceding it.
Create a plan of management for migraines. While it will probably
not be possible to avoid all migraines, it should be possible to
learn your triggers and to react quickly to try and head them off.
It is definitely possible also to do a number of things that reduce
the chances of the pre-migraine symptoms from even appearing, by
making changes to your lifestyle. The following steps are
suggestions that will lead to lifestyle changes to improve your
chances of avoiding migraines. Many of these changes will also
result in other benefits to your health in general, so try to see
this as a holistic exercise in ensuring your good health.
* Go through your migraine diary and try to see what patterns have
developed. Which of the suggested triggers appear to match your
experience of getting a migraine? What other triggers do you seem
to have?
* Are there any particular times of day or the week, or even the
season, that appear to create more problems for you than others?
* Map out an approach to managing the prevention of your migraines
once you have ascertained the pattern. Put the plan into action,
following the next suggestions. Record the outcomes and stick with
anything that works for you to head off migraines.
Avoid problem foods and eat protective foods. If you have
established which foods seem to trigger your migraines, eliminate
them from your diet, or at least minimize them, for a period of time
to see how you feel and respond. Be aware that not everyone will
have the same food triggers or responses, so this is something you
need to work through yourself.
* Check out the list of foods above and be sure that they are not
problematic for you. Remove those that are by trialing them on an
elimination diet. Keep in mind that one challenge is the "craving"
when a migraine is already triggered before the symptoms appear;
this can be a difficult task to work out whether or not the food
in question was a cause or a result of the onset of a migraine –
it's best to speak to your doctor about the possibilities where
you have concerns.
* Eat a healthy, well-balanced diet of fruit, vegetables, whole
grains, and quality protein. Eat lots of dark green vegetables
such as broccoli, spinach, and kale, as well as eggs, yogurt, and
low-fat milk. These contain vitamin B which helps prevent
migraines.[8]
* Eat foods rich in magnesium, which relaxes blood vessels and
ensures proper cell function. Magnesium rich foods include nuts
(almonds are especially good), cashews, whole grains, tofu, wheat
germ, soybeans, and various vegetables.[9]
* Oily fish can prevent migraines. Consume oily fish three times a
week to increase your omega-3 and fatty acids intake.[10]
* Don't skip meals, especially breakfast. Being hungry can bring
about migraines. Eat smaller, more frequent meals to avoid blood
sugar swings.[11]
* Stay well hydrated. Drink lots of water.
Avoid caffeine. Caffeine is one of the most commonly-suspected
migraine culprits.[12] Like all the other possible triggers,
however, it affects some people significantly and others not at all.
If you regularly use caffeine and suspect it may be causing
migraines, you may want to wean yourself off it gradually, as
caffeine withdrawal also seems to precipitate migraines. To further
complicate the matter, some people find that if they drink a cup of
coffee at the first sign of an impending migraine they can reduce
the severity of the symptoms or stop the migraine altogether, and
the same beneficial effect can be found for some migraine sufferers
taking analgesics with caffeine content.[13]
* Include caffeine containing food and beverage in your migraine
diary and elimination trials to see the effects in your own case.
Get into a regular sleep schedule. Too little sleep and too much
sleep have both been implicated as migraine triggers.[14] Beyond
making sure you get adequate sleep, it's also helpful to stick to a
regular schedule of when you go to sleep and when you wake up.
Disturbances to a routine sleep schedule seem to trigger headaches
in many migraine sufferers.
* Read How to sleep better for more ideas on improving your sleeping
habits.
Limit your alcohol intake. Alcohol can cause hangovers even for
people who don't suffer from migraines. For many migraine sufferers,
however, alcohol in general, and beer and red wine in particular,
can trigger headaches, nausea, and other migraine symptoms that last
for days, due in part to the tyramine content. Some migraine
sufferers find that alcohol doesn't affect them at all, while others
can't tolerate even a little bit. Make use of your headache diary to
determine your threshold, and be wary of crossing it; avoid alcohol
completely if need be.
Manage or avoid stress. Stress has long been known to trigger both
tension headaches and migraines. Managing stress through the use of
relaxation techniques, positive thinking, and time management can
help ward off migraines. Relaxation and the use of biofeedback have
also been shown to help many migraine sufferers treat a migraine
that has already begun.
* Use relaxation exercises, such as meditation, breathing, yoga, and
prayer.
Control your exposure to intense stimuli. Bright or flashing lights
can sometimes precipitate migraines. Wear sunglasses on sunny days
or even bright winter days, as the glare from snow, water, and
buildings can trigger a migraine response. Sunglasses should contain
good quality lenses, with side panels where possible, and some
migraine sufferers find that blue or green-tinted lenses are
helpful.[15]
* Rest your eyes periodically when watching TV or using your
computer. Adjust the brightness and contrast levels on computer
screens and TV screens. If you're using a screen that reflects,
decrease the reflection with filters, or by drawing blinds and
curtains when the sun is impacting.
* Non-visual stimuli, such as strong scents, can also precipitate
migraines in some people. Once you've been exposed to a certain
scent (whether it be paint fumes or a certain cologne) that seems
to trigger a migraine, try to avoid that scent.
Exercise. Regular exercise seems to reduce the frequency of
migraines for many people, possibly because it helps reduce stress
and boosts your mood.[16] Sudden or strenuous exercise, however, has
also been implicated as a migraine trigger, so don't overdo it. In
addition, warm up slowly, and make sure you're well hydrated before
and after exercise. Avoiding exercise in particularly hot or cold
conditions may also help.
* Aim to keep your posture in good shape. Poor posture can trigger
headaches of all kinds, including migraines.[17]
Change the air. Dry air can increase chances of a migraine due to
the number of positively charged ions in the atmosphere, raising
your serotonin levels, a neurotransmitter that increases during a
migraine.[18] Open windows and doors, and use a humidifier or
ionizer to decrease air dryness.
Think twice before taking hormonal medications. Many women who
suffer from migraines find that they are more likely to develop
migraine headaches and nausea before or during menstruation or
during pregnancy or menopause, and scientists posit that this may
have something to do with fluctuations in the body's estrogen
levels.[19] High-estrogen birth control products and hormone
replacement therapy may exacerbate the problem for many women, so it
may be best to avoid these medications or, if you're already taking
them and notice an increase in the severity or frequency of
migraines, to stop using them.
* Be aware though, that it's not as simple as removing these from
your lifestyle. Some women find that these medications actually
reduce the occurrences of migraines. Others find that migraines
are triggered only when skipping a week of the pills, as is common
practice with many contraceptives. Talk to your doctor about
possible solutions to these problems.
* Women whose migraines tend to correspond with menstruation may
find that certain over-the-counter medications prevent or reduce
the severity of migraines. Ask your doctor or pharmacist for
recommendations for type and dosages, such as using naproxen
(Aleve), ibuprofen, etc.
Take prophylactic medications. If you suffer from frequent or severe
migraines (more than one migraine weekly), ask your doctor whether
prophylactic (preventative) medications might help. These
medications are available only by prescription, and many of them
have possible serious side effects, so they should only be used
under a doctor's supervision and only after discussing all the other
preventive possibilities. The sheer number of different medications,
combined with the fact that every migraine case in is many ways
unique, means that finding the right combination of medicines for
migraine prevention can take a while, especially since it can take
several weeks to evaluate a particular drug's effectiveness. Several
drug classes have been found to be effective for many migraine
sufferers:
* Cardiovascular medications, including beta blockers (for example,
propranolol, and atenolol), calcium channel blockers (for example,
verapamil), and anti-hypertension medications (for example,
lisinopril and candesartan).[20]
* Triptans, (5-hydroxytryptophan [5-ht] agonists) are another
possibility, as these drugs target the receptors that stimulate
the nerves supplying the cerebral blood vessels.[21] These are
not suitable for anyone suffering from heart disease or angina, as
they constrict the blood vessels.
* Anti-seizure medications such as valproic acid and topiramate.[22]
Be fully aware that valproic acid can cause brain damage if the
migraines are due to a urea cycle disorder. If you have any
reaction to taking valproic acid or depakote stop the medication,
immediately and seek out a metabolic specialist that treats urea
cycle disorders for further tests before the disorder advances to
a more serious stage.
* Antidepressants including tricyclic antidepressants (TCAs) such as
amitriptyline and the newer selective serotonin reuptake
inhibitors (SSRIs) such as fluoxetine (Prozac) have proven
effective in many cases.
* Cannabis is a traditional migraine remedy that has sparked renewed
scientific interest. It's illegal in many jurisdictions, but is
available by prescription in others and is legal and uncontrolled
in a few places; find out the applicable laws and speak to your
doctor.
Take non-prescription supplements. Prescription drugs aren't the
only prophylactic remedies that have been shown to reduce the
severity and frequency of migraines in some people. Certain herbs
and minerals have also shown promise in warding off migraines. Keep
in mind that you should always consult with your physician before
taking any herbal or nutritional supplements, especially if taken in
conjunction with prescription medications, and also to be assured of
the absolute safety of this course of action.
* Magnesium: Researchers have found fairly strong correlations
between magnesium deficiency and the onset of migraines, and some
studies have found suggest that regularly taking magnesium
supplements may be beneficial for migraine sufferers.[23] Ask your
doctor before taking any oral magnesium supplements, but as
magnesium is cheap and relatively safe, it's often recommended.
* Several herbal supplements have been purported to reduce migraine
frequency, but extracts of the feverfew and butterbur plants, as
well as kudzu root seem particularly promising based on clinical
studies. These supplements should not be taken by women who are
pregnant.[24]
* At least one clinical study strongly suggests that daily 100 mg
supplements of coenzyme Q10 may be as effective as prescription
medications in reducing migraine frequency.[25] However, note
that trials of its effectiveness in relation to headaches are
still underway.
* Fairly high doses of riboflavin (vitamin B2) also seem to be
effective for some patients.[26]
* Metabolic and hepatology studies also indicate that coenzyme or
active B-6 (may be known as P5P/PAK as pyridoxal 5'
phosphate,pyridoxal alpha-ketoglutarate) assists with amino acid
metabolism (liver)and glucose metabolism as well as neurological
transmissions. All three areas may be related to migraine sources.
!! Video !!
!! Tips !!
* Some migraine triggers, such as weather changes and menstruation
can't be avoided. If you're affected by things beyond your
control, you may find that being especially diligent in relaxation
and the avoidance of other triggers will help.
* Unfortunately, there is no known "cure" for migraines. Even with
the use of trigger avoidance and prophylactic medication, migraine
sufferers will likely still experience some migraines.
* Migraine triggers are not well understood. While there are many
recommendations for foods and activities that you should avoid,
the only triggers you need to avoid are the ones that cause _your_
migraines.
* Some headache specialists have reported success in preventing
migraines using Botox injections.
* Some people report that acupressure, acupuncture, massage, and
chiropractic treatments seem to help control migraines, but there
is currently no scientific evidence that suggests these methods
are beneficial. Still, they are generally harmless when practiced
by a trained professional, so if nothing else seems to work, they
might be worth a try, especially if they help you to relax.
* You could also try different herbal remedies until you fall upon
the one that works best for you. Discuss herbal migraine
treatments with your doctor, especially the more troublesome
migraines.
!! Warnings !!
* This article is a general guide and is not intended to substitute
for the advice of a medical professional. Consult your doctor
before taking any medications or before making any drastic
lifestyle changes.
* The symptoms of migraine may also indicate other, more serious,
disorders. If you suspect you suffer from migraines, consult your
physician for a diagnosis.
* If you are taking over-the-counter painkillers more than half the
days of the month, you are at risk for "rebound" headaches if you
quit taking these painkillers. Therefore, use aspirin, ibuprofen,
etc., only when needed. If you take a daily aspirin to reduce the
risk of heart attacks, make sure it is a low-dose (81-mg.) adult
aspirin and not a full-strength aspirin, or you put yourself at
risk of rebound headaches.
* Some supplements have the potential to harm you; always get your
doctor's advice first.
!! Related WikiHows !!
* How to Avoid Headaches
* How to Use a Headache Diary
* How to Get Through a Migraine
* How to Relieve a Tension Headache
* How to Cure a Headache
!! Sources And Citations !!
!! Article Tools !!
* Read on wikiHow
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