5 Ways to Stay in Control Over Migraines

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Kemas kini Tarikh 26/11/2020 . 3 minit bacaan
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For migraine-suffering individuals, it can be difficult to single out triggers, as it could sometimes involve a complex combination of multiple factors. Initially, you may feel as if you are faced with a stumbling block in managing your attacks. However, take comfort in knowing that there are a few methods you can incorporate in order to stay in control, always.

Documenting Every Single Migraine Attack

The first step in taking control of your migraine is to journal your attacks. A migraine log is the perfect method to identify the triggers of your migraine symptoms. Your migraine triggers can help you determine the link to their frequency, and give you an indication of what must be avoided.

Additionally, a migraine log can also help a doctor in prescribing you with suitable medications which can help you keep migraines in check. This may include medications for treating headaches or other symptoms such as nausea and vomiting. This may also include medications that can aid in suppressing medical conditions which are physically and mentally debilitating in nature, such as depression or high blood pressure.

Not Limiting Hygiene to Cleanliness

Maintaining good sleep hygiene is essential for keeping migraines at bay, apart from providing your body with a multitude of physical and mental health benefits. However, migraine sufferers also have to deal with insomnia, which can result in more frequent episodic attacks. To reverse this disorder, five behavioural modifications have been recommended. They include going to bed at a fixed time daily with a minimum of 8 hours sleep, avoiding use of devices in bed, avoiding naps, using a visualisation technique, and avoiding food and beverage intake approximately 4 hours and 2 hours before bedtime, respectively.

You can opt to use cognitive behavioural therapy (CBTI) if you wish to combat insomnia and effectively suppress migraine attacks. CBTI has been identified as the first line of treatment for insomnia, and involves a mix of different components. These components include education on good sleep hygiene, relaxation techniques, sleep restriction techniques, and cognitive techniques.

Sweating Your Way to a Better Life

Exercise, in general, has a complex link to migraines. For some, it can effectively alleviate migraine symptoms, but for others, it can actually worsen their attacks. Nevertheless, it is conclusive that low levels of exercise can directly impact the frequency of your migraine attacks. Aerobic exercise has been hailed as the go-to workout choice to keep migraines in check. 

Apart from that, aerobic exercise has been found to improve overall quality of life. It can specifically alleviate disorders which are associated with migraines, including sleep disorders, high blood pressure, depression, and anxiety attacks. If walking or running seems drab to you, fret not. Opt to join a dance class, go on hikes and play in sports leagues for an effective aerobic workout, and in turn help you stay in control over your migraine.

Eat Natural for Wholesome Goodness

There are a number of different foods and beverages which have been identified as triggers of migraine. These include spicy food, foods with monosodium glutamate (MSG) chocolate, aged meats and cheese, caffeine and alcohol. Therefore, to keep migraines at bay, it is recommended that you minimise intake, or avoid them altogether. 

At the same time, opting for natural whole foods, and moderating your consumption of sugary, caffeinated or alcoholic beverages can be essential in preventing migraine attacks. Not only that, consuming natural whole foods can provide your body with a string of health benefits. They include reducing your risk of a number of different chronic diseases, lowering your cholesterol, blood pressure, and blood sugar, as well as improving overall quality of life.

Baring All for Your Doctor to See

Seeing as there are certain medications which can provide migraine relief, it is important that you provide your doctor with detailed information about your migraine symptoms and frequency. It would be ideal to supplement this information with a complete set of your past medical history as well. 

In doing so, you will help your doctor identify specific migraine triggers, and subsequently provide you with a fool proof plan for managing migraines effectively. On top of that, providing your doctor with a complete list of the medications you’ve been taking previously, or are currently taking, can help your doctor prescribe alternatives to drugs that are triggering your migraine.

Take our word for it, incorporating these methods will help you take control back from migraine and make you feel good. Not only that, it will also empower you to play an active role in suppressing your attacks. And although the road to achieving full control may be fraught with obstacles and challenges, take comfort in knowing that overcoming these stumbling blocks will make it all feel worthwhile. All you need is a little patience and discipline, and you’ll be back in the driving seat in no time. 

Hello Health Group does not provide medical advice, diagnosis or treatment.

Hello Health Group tidak memberikan nasihat perubatan, diagnosis atau rawatan.

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