5 Self-Care Tips for Migraine Sufferers
Individuals from the Migraine Healthline community have shared their most effective self-care techniques.
The artist, Mansoreh Motamedi (Offset Images), created this piece.
The practice of self-care is not only acceptable but also required when you have a chronic ailment. Investment in your mental and physical well-being may be quite beneficial for persons who suffer from migraines.
Self-care techniques that are effective in preventing and managing stress-related flare-ups may be beneficial in both preventing and making flare-ups more comfortable when they do happen.
So many methods to take care of oneself: getting adequate sleep, drinking enough of fluids, learning something new that makes you happy are just a few examples. Remembering that self-care is a personal choice is the most important thing to remember.
Even when you are not experiencing a flare-up, it is critical to prioritize self-care. Learning how to employ self-care tactics that are effective for you when you are feeling well will help you build a self-care toolbox that you can use when you are not feeling well.
Some individuals are concerned that taking time to care for their personal needs constitutes being selfish. This is a common concern. In reality, nothing could be farther from the truth.
Making self-care a priority is essential if you want to be emotionally and physically well enough to care for others and carry out the obligations you have.
Those who are part of the Migraine Healthline community understand what it’s like to navigate self-care when you have a chronic illness. They said the following things.
Spirituality may help you make connections.
As a result of dealing with suffering on a regular basis, you may find yourself relying on spiritual resources. I have a cup of tea with honey and either pray or read the Bible in the afternoon. I remind myself that I am not alone in this experience.” A.Y.A. 1018 (also known as Yaya 1018)
Spend time with a loved one or listen to music.’
Music has the ability to make me feel better more often than not. In my phone, I have a playlist of songs that are nearly sure (almost) to make me feel lighter in my spirit.
“When my pain is unpleasant but not absolutely debilitating, I like to bake or cook to keep myself occupied. ” In addition, talking with my sister helps a great deal.” A community guide for Migraine Healthline, Eileen Zollinger
Escape from your own thoughts as much as you possibly can.
Try anything that gets you out of your thoughts or makes you chuckle without you realizing it. Alternatives include a book, a movie, or music that takes you to another planet.
“Every now and again, I’ll play a game that requires me to concentrate on a very precise job, such as Tetris.” Leah is a writer who lives in New York.
During flares, pay attention to music that provides comfort.
“Listening to a hilarious program that I am familiar with is quite beneficial to me. ” When I am alone, I listen to it.” Mazhira is a fictional character created by a fictional character.
Consciousness of one’s own well-being as a habit
To achieve success, you must begin by achieving minor objectives. Every week, choose one good objective for yourself and make every effort to achieve it. You should try again… one day at a time if you don’t succeed on the first attempt. That’s exactly what I’m trying to do. The pieces are falling into place gradually, which is fine.” — Hippie4 (Happie4 is a slang term for a person who is in love with someone else).
What’s most important is that
In order to live with a chronic ailment such as migraine, it is essential to take care of one’s personal requirements. Recognizing your own needs is the first step in practicing self-care.
A good book and a hot bath are two examples of self-care that may be practiced at any time of day or night. Sometimes, self-care entails making time to catch up with a buddy who has fallen behind in their life. Your self-care routine should fluctuate in the same way that your needs do on a daily basis.
As a member of the Migraine Healthline community, you know personally how difficult it can be to navigate self-care when you have migraine.
It does not matter if you’re seeking for therapeutic advice, emotional support, or simply good chat; the community is here to help.
How to Avoid a Migraine Before It Happens
Migraine prevention
According to the Migraine Research Foundation, 39 million Americans suffer from migraine headaches. If you are one of these persons, you are aware of the sometimes incapacitating symptoms that they might induce, which include:
nauseousness, dizziness, vomiting, and sensitivity to light, sound, and scents
You can reduce your odds of getting a migraine by recognizing and avoiding particular triggers.
Continue reading to find out how to prevent a migraine before it starts.
1. Stay away from loud sounds and bright lights.
Migraine headaches are often triggered by loud sounds, flashing lights (such as strobe lights), and sensory stimulation. These stimuli may be difficult to ignore, but understanding that they occur in certain settings and locations may be beneficial. These are some examples:
driving late at night
sitting in a movie theater, going to a club, or being in a busy place with brightness from the sun
Take pauses from the television or computer screen to allow your eyes to rest, and lower the brightness settings on digital devices. Keep an eye out for any visual or auditory disruptions and make sure you can quickly escape them if a migraine strikes.
2. Pay close attention to your dietary choices.
Headaches may be triggered by certain meals and beverages, such as:
Sweeteners, chocolate, red wine, processed meats, and cheese
Learn which foods and chemicals cause headaches for you and how to prevent them. Caffeine and alcohol-containing foods and beverages, particularly red wines and champagne, are prominent triggers. Limit your consumption throughout the day, or avoid them entirely if necessary.
3. Keep a headache journal
You may simply identify your migraine causes by maintaining a journal. Here are some examples of things to bear in mind:
how much you eat and drink
your workout program and schedule the weather strong sentiments and emotions you may be experiencing your medicines and their adverse effects the timing and intensity of your headaches
This might help you notice a trend in your migraine occurrences, making it simpler to prevent them.
4. Be wary of hormone fluctuations.
Hormones have an important role in migraines. Many women suffer an increase in migraine headaches during or shortly before their menstrual cycle. During this period, women should be extremely mindful of their nutrition and exercise routines. This will alleviate symptoms before they occur. Oral contraceptives and hormone replacement therapy (HRT), according to the Mayo Clinic, may increase the frequency and severity of migraines. Some women may find relief by switching to a different kind of birth control, while others may have fewer migraines while on birth control.
5. Consume supplements
Migraines may be handled with or without medication, but it’s critical to acquire the right nutrition. Certain herbs and minerals may help prevent migraines. Because magnesium shortage has been linked to the start of migraines, taking a daily dose may help decrease outbreaks. However, according to the Mayo Clinic, the findings of these investigations have been mixed. Discuss herbal remedies and other nonprescription supplements with your doctor to see if they may help with your problems.
6. Keep an eye on the weather.
Changes in the weather might have an effect on your migraine patterns. High humidity and high temperatures, as well as wet days, may cause headaches. If the weather gets unbearable, you may need to go inside and take a respite from the elements. Of course, you can’t always avoid going outdoors, but you can reduce the amount of time you spend outside in some headache-inducing conditions.
7. Maintain a regular routine for eating and sleeping.
It is possible that fasting or missing meals can cause migraine headaches. Keep in mind to eat something within an hour of waking up and then every three to four hours after that. Migraines are caused by both hunger and dehydration. Maintain a healthy weight by drinking enough of water and eating regularly.
Lack of sleep may also exacerbate symptoms, so make sure you get at least seven to eight hours of sleep per night. Even obtaining too much sleep might result in headaches, so don’t attempt to make up for missing sleep by sleeping in for an excessive amount of time.
8. Stay away from stressful situations.
Despite the fact that we cannot always control the circumstances around us, we can influence how we respond to them. Migraines are a regular occurrence as a consequence of stressful situations. Reduced levels of stress may be achieved by the use of relaxation methods such as meditation, yoga, and biofeedback.
9. Select workouts that are calming.
Exercise on a regular basis is essential for maintaining a healthy lifestyle. Intense activity, such as weight lifting, might, however, cause headaches to occur.
Pay close attention to how your body responds to different activities. Exercises that encourage stress reduction without placing undue pressure on the body, such as yoga, gentle aerobics, or tai chi, are ideal choices for stress reduction. Pre-exercise use of anti-inflammatory medications may be beneficial in alleviating discomfort.
Make a plan ahead of time.
Learning to avoid your unique migraine triggers and making plans ahead of time are both critical to keeping your migraines under control and under control. It is possible to prevent the most severe symptoms if you notice them early enough.
Take use of our free app, Migraine Healthline, which has more information on avoiding and treating migraines. Not only will you be able to locate professional materials on migraine, but you will also be able to interact with genuine individuals who understand what you are experiencing. Ask questions, seek guidance, and form connections with others who understand what you’re going through. Install the app on your iPhone or Android device.
