Migraine medication has been shown to be effective in both treating and preventing migraines. However, medication is only one aspect of the situation. It’s also crucial to look for yourself and know how to deal with migraine pain when it occurs.
Migraine frequency and intensity can be reduced by making the same lifestyle choices that enhance general health.
The most efficient strategy to deal with migraines is to combine medicine with behavioural adjustments and a healthy lifestyle.
Look for a peaceful setting.
- Take a pause and move away from whatever you’re doing if you can at the first symptom of a migraine.
- Turn the lights off. Migraines might make you more sensitive to light and sound. In a dark, quiet room, unwind. If you can, get some rest.
- Make use of temperature therapy. Compress your head or neck with hot or cold compresses. Ice packs have a numbing effect that might help to reduce pain. Tense muscles can be relieved using hot packs and heating pads. Showers or baths that are warm may have a similar effect.
- Drink something caffeinated. Caffeine can reduce migraine headache in the early stages or boost the pain-relieving effects of acetaminophen (Tylenol, others) and aspirin when taken in small doses.
However, be cautious. Caffeine withdrawal headaches can occur if you use too much caffeine too frequently. Caffeine used too late in the day might disrupt sleep, which can exacerbate migraines.
Good night’s sleep
Migraines might keep you awake at night or prevent you from going asleep. Migraines are frequently precipitated by a bad night’s sleep.
Here are some suggestions for getting a good night’s sleep.
- Establish a sleep schedule that is consistent. Every day, even on weekends, get up and go to bed at the same hour. If you must take a nap during the day, make it brief. Naps that last longer than 20 to 30 minutes can disrupt nocturnal sleep.
- At the end of the day, unwind. Listening to relaxing music, soaking in a warm bath, or reading a beloved book can all help you sleep better.
- However, before going to bed, keep an eye on what you eat and drink. Caffeine, nicotine, and alcohol, as well as intense exercise and big meals, can all disrupt sleep.
- Distract yourself as little as possible. Your bedroom should be reserved for sleep and intimacy. Don’t watch TV or bring work items to bed with you. Close the door to your room. Distracting noises can be muffled by using a fan.
- Don’t make an effort to sleep. You’ll feel more alert the harder you try to sleep. If you can’t sleep, read or engage in another calm activity until you do.
- Examine your prescriptions. Drugs containing caffeine or other stimulants, such as some migraine medications, may interfere with sleep.
Your migraines may be influenced by your dietary habits. Consider the fundamentals:
- Consistency is key. Every day, eat at the same hour.
- Don’t forget to eat your meals. Migraines are more likely to occur when you fast.
- Keeping a food diary is a good idea. Keeping track of the items you eat and when you get migraines will help you figure out what might be causing your headaches.
- Migraine-inducing foods should be avoided. If you think a certain food, such as aged cheese, chocolate, caffeine, or alcohol, is causing your migraines, cut it out of your diet and see what occurs.
Exercise on a regular basis
- When you exercise, your body generates substances that inhibit pain signals from reaching your brain. These compounds can also aid with worry and depression, both of which can aggravate migraines.
- Obesity raises the likelihood of chronic headaches as well. Maintaining a healthy weight through exercise and food will help you manage migraines more effectively.
- Choose any exercise you enjoy if your doctor agrees. Walking, swimming, and cycling are all excellent options. Just remember to take it easy at first, as intense exercise might cause migraines.
Manage your Stress
Migraines and stress are frequently linked. You won’t be able to avoid daily stress, but you can manage it to assist manage your migraines:
- Make your life easier. Don’t waste time trying to cram more activities or duties into your day. Find a way to leave some things out instead.
- Make good use of your time. Every day, both at work and at home, update your to-do list. Divide major jobs into digestible segments and delegate what you can.
- Pause for a moment. If you’re feeling tired, take a few leisurely stretches or go for a little walk to re-energize yourself for the task at hand.
- Change your mindset. Maintain an optimistic attitude. Switch gears if you find yourself thinking, “This can’t be done.” Instead, consider this: “This is going to be difficult. But I’m sure I’ll be able to make it work.”
- Have a good time. Every day, set aside at least 15 minutes to do something you enjoy. It could be anything as simple as playing a game, having coffee with a friend, or engaging in a pastime. A natural technique to combat stress is to do something you enjoy.
- Relax. Deep diaphragmatic breathing can help you relax. Every day, spend at least 10 minutes inhaling and exhaling gently and deeply. Consciously relaxing your muscles, one group at a time, may also be beneficial. When you’re finished, take a minute or two to sit quietly.
Maintain a migraine journal.
- A migraine journal might help you figure out what causes your headaches. Keep track of when your migraines begin, what you were doing at the time, how long they persist, and what, if anything, helps you to feel better.
- Until recently, the best recommendation was to avoid migraine triggers. However, new research reveals that this could potentially make you more sensitive to possible triggers.
- A better strategy could be to progressively expose oneself to headache causes and learn to cope with them using behavioural management approaches. Identifying and addressing negative beliefs, relaxation training, and stress reduction are some examples.
Strive towards equilibrium.
- Migraines make life difficult on a daily basis. Making healthy lifestyle choices, on the other hand, can benefit. Solicit help from your friends and family.
- Consider joining a support group or seeking counselling if you’re feeling anxious or sad. Believe in yourself and your ability to manage your discomfort.
Migraine Treatment at Mind & Mood Clinic, Nagpur.
Dr. Rameez Shaikh is Consultant NeuroPsychiatrist in Nagpur and Provides nonpharmacologic and Pharmacological approach for Migraine. Educating patients about headache and its management, identifying and controlling triggers (through diaries), changing lifestyles, and recognising the necessity of adopting and sticking to therapies (pharmacologic or nonpharmacologic) are all important for all people who suffer from headache. Furthermore, nonpharmacologic therapy can be employed alone or in combination with continuous pharmaceutical intervention. Individuals with considerable headache-related impairment, concomitant mood or anxiety disorders, difficulties regulating stress or other triggers, and drug usage are excellent candidates for nonpharmacologic therapy. The most evidence for good headache control comes from behavioural treatments (relaxation, biofeedback, and cognitive-behavioral therapy). We also Provides Online Consultation for Headache ProblemsE
Dr. Rameez Shaikh (MBBS, MD, MIPS) is a consultant Psychiatrist & Psychotherapist in Nagpur and works at Mind & Mood Clinic. He believes that faith-based treatment, encompassing spiritual, physical, and mental health, will provide you with the long-lasting knowledge and tool to find happiness and wholeness again. In his spare time, he’s an aspiring singer and writer.