6 Effective Tips to Avoid Migraine Triggers
Are you familiar with the feeling of a terrible headache that has the ability to stop your day and not let you do a single task productively? Then you are probably suffering from migraines. This pulsating pain is not something that should go unnoticed or left untreated. Especially if you’ve felt it more than once. So it’s best to get yourself checked by a medical professional. And even if you are someone who is always busy, getting the best treatment for migraine is easy with telemedicine. Find a legit online clinic and complete your consultation without leaving your home.
In addition to following proper treatment, you should learn how to prevent them altogether. Migraines can be triggered by anything. Bright lights, loud noise, weather, stress and even your genetics. So how do you manage these triggers? Here are some tips that can help you make a start.
Make a Note
The first step to avoiding a migraine is knowing what caused it. Migraines can be caused by anything. In every patient, the triggers can vary. So you will have to take the time and make some effort in determining what ignites your throbbing pain. As I’ve said earlier, it can be anything. Light intensity, medications, food etc. There’s only one way to keep track of everything- by keeping a diary.
If you have frequent migraines, start making note of your routine and everything that surrounds you. Pen down things like the weather of the day, the noises that surround you, the situation you were in and your feelings, everything that you eat and drink and any medications that you may have started taking. Don’t ignore any factor thinking it may be insignificant. Even the slightest change in your lifestyle could be a reason for your migraines.
Once you have collected enough data, see if there is a pattern to your migraines. This way, you will be able to pinpoint the triggers of your pulsating migraines.
Follow a Diet Routine
If you don’t have a proper diet routine, you need to make one right now. An improper diet is the major cause of a lot of health problems including migraines. And a diet does not only refer to eating healthy food but also eating it at the right time. One of the biggest mistakes that people make is keeping a very long gap between their meal times. If you don’t eat on time or skip your meals, your blood glucose level will decrease which will develop into a painful migraine. And the longer you wait, the chances and intensity of migraine will increase. So it’s important that you have a healthy meal at a proper time.
In addition to meal timings, you also need to cleanse your diet of the food items that are known to be a cause of headaches. You may not be aware that some of the most common foods can trigger migraines. For example, foods that contain tyramine are known to trigger a headache in many people. These food items include aged cheese, chocolate, processed meat products, wine etc. Other migraines inducing triggers in food are aspartame, gluten, monosodium glutamate or MSG and sucralose. So if possible, clean your diet of such food products.
Slowly Reduce Your Caffeine and Alcohol Intake
Do you drink coffee and alcohol frequently? Then you are looking at a possible reason for a migraine. Let’s first talk about coffee.
Coffee contains caffeine that can both cause and inhibit a headache. The difference depends on the amount you consume. If you are well within your limit, caffeine can help inhibit your headache by narrowing the blood vessels and restricting blood flow. Also, if you combine the right amount of coffee with aspirin or acetaminophen, the effectiveness can increase by up to 40%. However, it’s not a habit that you should develop. Caffeine can increase your dependence. And when you miss your regular caffeine intake, it can trigger withdrawal symptoms such as a severe headache. High levels of caffeine also have the capability to disrupt your sleep cycle which is one of the main causes of migraines.
Your body’s limit of caffeine will be different from someone else. If you are not a frequent consumer, even a small amount can develop a headache. So be careful about your caffeine intake.
Alcohol also induces migraines. Wine and whiskey contain high levels of migraine triggering chemicals like tyramine, histamine and flavonoid phenols. Excess alcohol also causes dehydration by acting as a diuretic. So avoiding migraines may become easy by reducing your caffeine and alcohol intake.
Improve Your Sleep Cycle
Sleep and migraines are very intricately connected. Any negative change in your sleep cycle and quality can trigger a headache. This is why it is very common for people to wake up with a migraine.
Sleep is a restorative function. Your body returns to its normal state and recovers while you are sleeping. Sleep is also the time when your body produces neurotransmitters or happy hormones like serotonin and dopamine. However, when you are having trouble sleeping, the levels of these hormones also get unstable which results in irritation, less concentration and strong migraines. So you must work on improving your sleep quality and cycle.
Set up a sleep routine. Sleep at a specific time and wake up after you have completed the minimum hours of sleep. After some time your body will stick to the routine and it will become easier to fall asleep and wake up fresh. Avoid using your mobile phone or watching television before going to bed. Read a book instead. Also, remember to not eat anything immediately before bedtime. It can cause heartburn and irritation when you wake up which can lead to a headache.
Learn to Control Your Stress
One of the major reasons for migraines among people is stress. When in a situation that stirs intense emotions like excitement, shock, and stress, migraines can occur. This is why it is important to keep a diary of migraines. You can understand which situations and feelings are increasing your stress and resulting in migraines.
Chances of migraines can be reduced by reducing stress. Here are some tips that can help you reduce stress:
- Develop a healthy routine.
- Do not compromise on sleep.
- Maintain a proper level of hydration.
- Do deep breathing and stretching activities like meditation and yoga.
- Spend time with friends, family and pets.
Do Not Let Yourself Get Dehydrated
Migraines are often a result of dehydration. Our body is made up of fluids that are regularly released in the form of sweat and urine. This loss of fluid has to be replaced or you end up in a state of dehydration which further leads to migraines. Manage your hydration levels by keeping a proper check on your fluid intake. Drink lots of water, cold-pressed juice or fruits rich in water like watermelon.
Next time you have a pulsating headache, take some time to consult a doctor online. Also, make use of these pointers to avoid any future migraines and inhibit the triggers for the best.