7 Healthy Habits That Can Reduce Your Migraines
Eat Regularly
Anyone who skips a meal risks developing a headache, but migraine sufferers are particularly sensitive to the effects of low blood sugar. Don’t let a crazy schedule stop you from eating regularly — at least every five hours (but it is possible that you need to eat more often than that). Carry small, healthy snacks with you throughout the day to keep migraines at bay without gaining weight. Keep a food diary to help you keep track of what you eat and when.
Maintain a Healthy Weight
Maintain a Healthy Weight
A recent study found that being overweight was linked to greater frequency and severity of migraine headaches in adults. In addition, a 2010 study found that overweight teens were more likely to report getting migraines and headaches than their peers who maintained a normal weight. Scientists are just beginning to explore possible explanations, but the relationship makes sense: Fat creates inflammation, and inflammation contributes to migraines, so it’s not a big leap to think that carrying extra body fat could make migraines worse. To help prevent migraines, lose weight if you are overweight.
Quit Smoking
Quit Smoking
Smoking increases inflammation and can trigger migraines, so quitting could be a quick way to get rid of pain. If you need a more compelling reason, how about stroke? Smoking increases the risk of stroke, which should be reason enough for anyone to quit. But some types of migraine — migraine with aura — also increase the risk of stroke, even in people under age 50. Adding the smoking risk to an already increased risk can be disastrous.
Exercise Gently But Regularly
Exercise Gently But Regularly
Intense or sporadic exercise can cause migraines, but regular exercise can reduce the frequency or severity of headaches by reducing tension. The trick is to warm up before exercising, and to start slowly if you are new to physical activity. Walking, gentle cycling, swimming, and yoga are all terrific exercise options for beginners.
Practice Relaxation
Practice Relaxation
Because stress can trigger migraines, relaxation can help prevent them. Relaxation can be as simple as taking a bubble bath, listening to music, going for a leisurely walk, or spending an afternoon fishing. But you may want to consider a more structured relaxation program that is custom-designed to put body and mind at ease. I recommend practicing yoga, progressive relaxation, or meditation for at least 30 minutes each day. Look for classes at your local community college or hospital wellness center.
Get Enough Sleep…Just Not Too Much
Get Enough Sleep…Just Not Too Much
In these excessively busy, overly scheduled times, it is so easy to skimp on sleep or develop an erratic sleep pattern. But if you suffer with migraines, you need to be vigilant about maintaining a healthy sleep schedule. Both lack of sleep and too much sleep can trigger migraines, so it is important that you make your sleep pattern as regular as possible — no matter how busy you are. For general health, it’s recommended that you get at least seven hours of sleep, and no more than nine.
Consider Physical Therapy
Consider Physical Therapy Along With Acupuncture, Biofeedback, or Massage
Research shows that physical therapy, when performed by a licensed physical therapist, is effective at treating migraines when paired with acupuncture (an ancient Asian therapy that places needles into the skin to reopen blocked energy pathways), massage, or biofeedback, which uses sensitive electronic measuring devices to teach the body how to control muscle tension, heart rate, and other “automatic” body processes that we usually think are not controllable. Although more research is needed before a definitive case can be made for any of these treatments, they all look promising.
What foods can help fight migraines? Find out.
Eat Regularly
Eat Regularly
Anyone who skips a meal risks developing a headache, but migraine sufferers are particularly sensitive to the effects of low blood sugar. Don’t let a crazy schedule stop you from eating regularly — at least every five hours (but it is possible that you need to eat more often than that). Carry small, healthy snacks with you throughout the day to keep migraines at bay without gaining weight. Keep a food diary to help you keep track of what you eat and when.
