Sick of migraines ruining your day? Severe headaches can bring nausea, dizziness, and unbearable sensitivity to light and sound. But there are a few things we can do to keep you from suffering. This article reveals some effective ways to stop the development of migraine headaches.
What causes migraines
Researchers aren't sure what exactly causes migraines, but studies suggest that genetic factors play a role. When you have a headache, specific nerves in your blood vessels send pain signals to your brain. This releases inflammatory substances into nerves and blood vessels in the head. It's not clear why nerves do this.
What causes migraines?
Triggers are the factors that cause symptoms to appear. Some of the most common migraine triggers include:
Stress
Hormonal changes
Certain drugs
Change your sleep
Weather conditions have changed
Excessive physical activity (overwork)
Addictive substances such as caffeine or tobacco
Miss a meal
Exposure to bright lights, loud noises, or strong odors.
Your healthcare provider can help you identify your triggers. They may recommend keeping a migraine journal to track similarities between migraine attacks.
What foods trigger migraines?
Your body may be sensitive to certain chemicals and preservatives in food. This sensitivity makes migraine more likely to occur, especially when it is combined with other triggers.
Some of the most common food triggers include:
Aged cheese
Beverages containing alcohol
Chocolate
Food additives such as nitrate and monosodium glutamate
Processed or preserved food (hot dogs, pepperoni)
Fermented food or pickled food
Can migraines be inherited?
Yes, migraines tend to run in biological families. Up to 80% of migraine sufferers have an immediate family member with the condition.
What are the risk factors for migraine?
Migraines can affect people of any age, from children to adults. Women are more likely to suffer from migraines than men.
Other risk factors that may make you more likely to get migraines include:
Biological family history of migraine.
Underlying medical conditions (depression, anxiety, sleep disorders and epilepsy).
Regular use of tobacco products.
Four stages of migraine relief
Prodromal symptoms: mood changes,difficulty concentrating,having trouble sleeping,fatigue,disgusting,Increased hunger and thirst,frequent urination. The first stage begins 24 hours before your headache.
Aura: muscle weakness, vision changes, ringing in the ears (tinnitus), sensitivity to touch (feeling that someone is touching you), numbness and tingling, difficulty speaking or concentrating. Aura is a group of sensory, motor, and speech symptoms that are warning signs of migraine. The aura phase can last as long as 60 minutes or as short as 5 minutes. You may experience both aura and headache.
Headache: The headache will gradually get worse. It may affect one or both sides of the head. It may be accompanied by other symptoms, such as:Nausea and vomiting,Sensitivity to light,sound and smell.Migraine lasts from 4 hours to 72 hours.
Sequelae: fatigue,a stiff neck.sensitivity to light and sound,difficulty concentrating, disgusting, dizzy. The sequelae phase usually lasts from a few hours to 48 hours. The symptoms are similar to alcohol-induced hangovers, which is why the sequelae stage is called a migraine hangover.
Family therapy: Prevention and attention from life
●Calm down
Place an ice pack on your forehead, scalp, or neck to relieve pain. Experts aren't sure why it works but reduced blood flow may be part of the reason. You can also try using a frozen gel pack or a towel that has been rinsed with cold water.
●Over the counter
You can get painkillers like acetaminophen, ibuprofen, or naproxen without a prescription. You can also buy migraine medicines that contain a variety of pain relievers.
●caffeine
It's an ingredient in coffee and some other foods and drinks that may give you some mild relief. It can also help your body absorb some migraine medications faster. But be careful. You may become dependent on caffeine, which can lead to withdrawal symptoms such as fatigue and more headaches.
●Dark, quiet room
Bright lights and loud noises can make your headache worse. So when you have a migraine, find a place away from the hustle and bustle and close the curtains. This can help speed up your recovery.
●Take exercise
Don't try to exercise when you have a migraine, as it will make you more miserable. But when you're feeling good, regular exercise can prevent headaches. It causes your body to release endorphins, which are chemicals that fight pain. It can also relieve stress and help you sleep better.
●magnesium
This mineral is found in dark green vegetables, whole grains and nuts. It doesn't help with migraines, but some studies suggest it can prevent them. You can also take pills, but always consult a doctor before taking supplements.
●Have a good sleep
Regular sleep can help relieve migraines. Too little or too much sleep can trigger headaches and reduce pain tolerance. Sleep seven to eight hours a night, and try to go to bed and wake up at the same time every day.
●Vit B2
Also known as riboflavin, it can be found in milk, cheese, fish, and chicken. You can also take it as a pill. Research suggests it may help prevent migraines.
●Manage your triggers
Migraines can sometimes be triggered by the food you eat or your surroundings. Find out what's causing your pain and avoid it. Some common trouble spots on the menu are red wine, aged cheeses and cured meats. Bright lights, high altitudes and strong odors can also be a problem.
Massage: it can relieve migraines
1. Traditional and aromatherapy massage. Traditional massage helps relieve anxiety and promotes relaxation. If you add aromatherapy, where a therapist uses essential oils during a session, you may feel better. Studies have shown that lavender essential oil can help relieve stress and promote quality sleep. One study even showed that lavender aromatherapy helped reduce migraine symptoms.
Keep in mind that essential oils that seem natural and safe can also have negative effects. Some essential oils may trigger headaches or other symptoms in people who are sensitive to odors.
2. Trigger point massage. Some people find that head and neck trigger massages can relieve headaches. The idea behind its effectiveness is that skeletal muscle problems can cause pain to travel up to the head. When you "release" these muscles, your chronic headaches are relieved.
Research on migraine trigger point massage is limited, but promising. One study found that trigger point therapy plus medication was more effective at relieving migraines than medication alone.
3. Reflexology. In this type of massage, the therapist will apply pressure to different parts of your hands or feet. Similar to trigger point massage, the principle is that stimulating one part of the body can promote the health and healing of another. At the very least, it can promote a sense of calm, which is important if you have migraines. Several studies have shown some specific benefits of reflexology:
More relaxed
Improve sleep
Reduce stress levels
Pain relief
4. Thai massage. Unlike typical soothing Western massage, Thai massage is active. It combines muscle squeezing, stretching, pulling and shaking. It also helps reduce the pain of migraines. Think of it as part of a holistic self-care approach to migraine management - but be sure to speak up if you feel uncomfortable during treatment.
5. Hot or cold stone therapy. Hot and cold stone treatments (such as heating pads and ice packs) have long been used to relieve pain and discomfort. Hot stone or cold stone therapy achieves a similar effect by heating or cooling super-smooth stones.
Heat tends to be relaxing, which is the main benefit of hot stone massage: Hot stone massage is a therapy that uses warm stones and the hands of a masseuse. Studies have shown that hot stone massage can promote better sleep long after you leave the treatment room.
The cold stone treatment for migraines involves placing cool, lightweight stones on the face and neck. The specific technique has not yet been reviewed in the scientific literature, but cold stone therapy has shown good results for migraine and other pain.
Medication: It's up to your doctor
If none of the above work for your migraines, you can consult your doctor. At present, common clinical drugs are:
1. non-specific drugs: non-steroidal anti-inflammatory drugs; Barbiturates sedative drugs; Opioid analgesics.
2. specific drugs: Triptans; Ergotamines; Calcitonin gene-related peptide receptor antagonists, etc.
Final Thought
Managing migraines requires a combination of healthy habits, stress management, and the right treatments. Since no single solution works for everyone, exploring different strategies can help you find what works best. With the right approach, you can reduce their frequency and regain control of your well-being.
