10 tips for dealing with migraines

You know that persistent headache that takes time to go away and can even last for days? She could be a migraine . Much more than a simple headache, migraine is a neurological problem that needs specific treatment and constant medical monitoring. In addition, the patient can adopt some measures that help to deal with this uncomfortable disease. See our tips to live with and improve this disease and have a better quality of life.

1.  Reduce stress.  Emotional  stress  is one of the causes that trigger migraines, and is strongly associated with the return of symptoms. Try to reduce the emotional load that makes you nervous or anxious. For this, practice relaxation exercises and, whenever possible, take time for yourself.

2.  Practice physical activity.  Physical activity helps relieve emotional tension and stress. The ideal is to practice aerobic exercises, such as walking and running, 30-40 minutes for 3 times a week. In addition to reducing stress, physical activity combats several chronic diseases, such as  diabetes ,  hypertension  and  obesity .

3.  Sleep well.  Keep a regular sleep schedule, with times to go to bed and wake up. Many cases of migraines are caused by an irregular sleep pattern. The migraine itself can also cause  insomnia , creating a vicious cycle. If you have trouble sleeping, see a doctor.

4. Take magnesium supplements.  Deficiency of this mineral can cause migraines, in addition to other symptoms such as cramps, premenstrual syndrome and cold extremities. Talk to your doctor and see if you have a need for special  magnesium supplementation . 

5. Avoid foods that trigger migraines.  Some types of food can trigger migraine symptoms. While these foods vary from patient to patient, some common ones are chocolate, coffee, monosodium glutamate (found in many spices), sweeteners, preservatives, and gluten. Note which foods make migraines worse and try to avoid them whenever possible. 

6. Adopt relaxation techniques.  In addition to controlling stress, relaxation improves breathing and helps the patient to be more focused and concentrated. Relaxation techniques include breath control, music therapy, muscle relaxation techniques, and meditation. 

7. Avoid smoking.  Cigarettes can trigger migraines and make any type of headache worse. If you are already prone to the disease, avoid smoking. Ask your doctor about how to stop smoking, or read our tips  here . 

8. Consume vitamin B2.  Also called riboflavin,  vitamin B2  is an ally in the fight against migraines. Supplementation is done by consuming a high dose of the vitamin, 400 mg per day for 3 weeks. Talk to your doctor and see if supplementation is necessary. 

9. Use melatonin.  This hormone naturally produced by the body helps with sleep regularity and has also been shown to be effective in cases of migraines and headaches. Doses of 3 mg before going to sleep are sufficient for the improvement of the disease. 

10. Consider using feverfew .  This medicinal plant has shown interesting results in combating migraines. Although more studies on this herbal medicine need to be done, the results in combating the disease are encouraging. Talk to your doctor about this possibility.  

In addition to these tips, never fail to follow the treatment indicated by your doctor. The use of anti-migraine medications and analgesics is essential for the improvement of the disease.

Jeanne Kenney
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I’m a stylist trainer, a content creator, and an entrepreneur passion. Virgo sign and Pisces ascendant, I move easily between my dreams, the crazy world I want, and my feet on the ground to carry out my projects.

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