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Migraine Headache

Migraine is the most common disabling brain disorder. Chronic migraine, a condition characterized by the experience of migrainous headache on at least 15 days per month, is highly disabling. Patients with chronic migraine present to primary care, are often referred for management to secondary care, and make up a large proportion of patients in specialist headache clinics. Many patients with chronic migraine also have medication overuse, defined as using a compound analgesic, opioid, triptan or ergot derivative on at least 10 days per month. Most migraine clients often times complained of not knowing how to manage their symptoms and often times left to depend on pain killers.

Let’s face it, medication such as pain killers are the gold standard when it comes to treating migraine headaches. But more often than none, these medications contribute to other symptoms such as sleepiness and fatigue, racing heartbeat, nausea, and difficulty thinking. However there are good natural ways available to reduce and prevent your migraine symptoms.

Step 1

As migraine attacks are different for everyone, one should keep a migraine note/diary. A really simple diary would consists of:

  • how often they occur
  • where the pain is
  • the type of pain (throbbing, piercing, etc)
  • if there are other symptoms (such as being sick or having vision problems)
  • how long the attacks last
  • what treatment you take
  • how effective treatment is (or isn’t).
  • what and when you eat (think about missed or delayed meals)
  • medication you take for other conditions
  • how much sleep you have
  • exercise you take
  • social and work activities
  • other factors, such as the weather
  • women should record details of their menstrual cycle.

Having to know the details of the attack will help in eliminating or reducing the migraine attacks.

Step 2

Sleep well

Having poor quality of sleep often is one of the complaints from people who suffers from migraine. Here is a tip to better sleeping.

Establish regular sleep hours. Wake up and go to bed at the same time every day — even on weekends. If you nap during the day, keep it short.

Naps longer than 20 to 30 minutes may interfere with nighttime sleep.

Step 3

Eat wisely

Many migraine attacks happen especially when that person’s eating habits is less than ideal. Here are some things you should avoid:

1) Eating foods that may trigger the attack

2) Eating not regularly

3) Fasting

Step 4

Exercise regularly

During physical activity, your body releases certain chemicals that block pain signals to your brain. These chemicals also help alleviate anxiety and depression, which can make migraines worse.

Obesity also increases the risk of chronic headaches, so maintaining a healthy weight through exercise and diet can provide additional benefits in managing migraines.

Step 5

Manage stress

1) Stress and migraines often go hand in hand. You can’t avoid daily stress, but you can keep it under control to help manage your migraines:

2) Simplify your life. Rather than looking for ways to squeeze more activities or chores into the day, find a way to leave some things out.

3) Manage your time wisely. Update your to-do list every day — both at work and at home. Delegate what you can, and divide large projects into manageable chunks.

4) Take a break. If you feel overwhelmed, a few slow stretches or a quick walk may renew your energy for the task at hand.

Adjust your attitude. Stay positive. If you find yourself thinking, “This can’t be done,” switch gears. Think instead, “This will be tough. But I can make it work.”

5) Enjoy yourself. Find time to do something you enjoy for at least 15 minutes every day. It could be playing a game, having coffee with a friend or pursuing a hobby. Doing something you enjoy is a natural way to combat stress.

6) Relax. Deep breathing from your diaphragm can help you relax. Focus on inhaling and exhaling slowly and deeply for at least 10 minutes every day. It may also help to consciously relax your muscles, one group at a time. When you’re done, sit quietly for a minute or two.

2020-02-26T15:19:42+08:00