A migraine is a type of headache that can cause a pulsing feeling or intense throbbing pain in one side of your head. It can sometimes be accompanied by vomiting, nausea, and extreme sound and light sensitivity. The pain can last anywhere between a few hours and days, and its intensity can interfere with your daily life and activities. However, with a few changes to your lifestyle, you can make migraine management easier.
How to Reduce Migraine Symptoms
Here are some migraine relief tips you should consider following:
1. Avoid Foods that Trigger Migraines
Your diet can play a crucial role in preventing migraine attacks. Foods that trigger migraines include:
- Caffeine: Chocolate, coffee, and tea contain caffeine, and too much caffeine can lead to withdrawal, which can trigger your migraine. However, according to the American Migraine Foundation, it can actually stop migraine attacks for some people.
- Alcohol: Research suggests that compounds such as tyramine and histamine found in alcohol can trigger migraine attacks.
- Foods with MSG (monosodium glutamate): It is often found as a food additive.
- Cured meats: Avoid sausages, hot dogs, and deli meats.
Other foods to avoid include aged cheeses, processed foods, beans, buttermilk, and dried fruits. However, as this can be highly individualised, you should consider maintaining a daily food diary or journal to help you find your potential triggers.
2. Use Lavender Oil, Feverfew, Peppermint Oil, and Ginger
A controlled study conducted in 2016 found that three months of lavender therapy, such as inhaling lavender essential oil before a migraine attack began, helped reduce the severity and frequency of migraine attacks. However, more research needs to be conducted on this.
Feverfew, a flowering herb that resembles a daisy, is another folk remedy. A 2019 study discovered that it decreased the intensity of tension headaches. However, research remains limited.
While the National Centre for Complementary and Integrative Health states that limited research has been done on peppermint leaves, another study in 2019 found that compared to the 4.9% people in the placebo group, 40% of people in the peppermint oil and lidocaine group experienced symptom improvement. Ginger is also beneficial in easing nausea caused by many conditions, including migraines. Research found that it has a similar effect to sumatriptan with fewer side effects.
3. Exercise
While doing physical activities, such as swimming, yoga, and cycling, your body releases chemicals that block pain signals, which help reduce anxiety and depression. These two conditions can make migraines worse. Exercise can help reduce the frequency, intensity, and duration of migraine attacks.
4. Biofeedback
Biofeedback refers to a technique that teaches you how to control automatic body functions, such as heart rate or breathing, to relax and ease tension. It can produce a 45-60% reduction in headache severity and frequency.
During these 30 to 60 minute sessions, electrodes or sensors are attached to your skin in your jaw, forehead, upper back, and side of the head to monitor physiological changes, such as muscle tension, heart rate, and blood pressure. You then work with a therapist to manage stress using these changes as feedback. You can also practice this on your own after obtaining training.
When to See a Doctor
You should consult a doctor when your headaches suddenly feel different or if the pattern changes. This can include:
- An abrupt headache that feels like a thunderclap
- Headache after receiving a head injury
- Headache with double vision, numbness, confusion, stiff neck, or fever.
- Chronic headaches that get worse after straining, exertion, or coughing
Endnote
Migraines can be challenging; they can cause you to skip meetings with your friends or miss out on work. However, by eating better, exercising, and participating in relaxation techniques, you can gain relief. Reach out to a trusted healthcare practitioner if these changes don’t help.
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