Five ways to prevent migraines
If you’ve ever had a migraine then you’re quite familiar with the feeling of nausea, aversion to bright light and noise that accompanies this condition.
Other symptoms of migraines include dizziness, vomiting and sensitivity to odours.
Migraines are triggered by a number of factors. For me it’s mostly a lack of sleep or stress.
I’ve also learned that should I feel a migraine coming along, I would rather take steps to prevent it taking hold of me since it can take more than a day for the migraine to go away.
Below are things you can do to help avoid migraines.
1. Stay away from bright lights and loud noises
Migraines often occur when our senses are overstimulated. Spending too much time looking at bright or flashing lights or listening to loud noises can trigger a migraine.
While you might not be able to completely avoid situations that expose you to bright lights and loud noises, you can reduce the amount of time you spend in them. Therefore, if you’re prone to migraines, limit driving at night, going to clubs and walking outside in the glaring sun.
Take frequent breaks from your computer screen and phone and reduce the amount of time you spend watching TV. Ensure that you adjust screen brightness and audio volumes so that you’re not overstimulated.
2. Get enough sleep
Lack of sufficient sleep can trigger a migraine. Start by ensuring that you get at least seven hours of sleep every night.
Have a relaxing nighttime routine to prepare you for a good night’s sleep. Stay away from your phone at least an hour before you have to go to sleep. Take a relaxing cup of chamomile tea. Use lavender essential oil on your pillow.
Ensure that you go to bed at a regular time and get up at the same time every day. Avoid snoozing your alarm even if you didn’t sleep too well at night. You can make up for lost hours by taking a nap during the day.
3. Learn how to manage stress
Stress, when poorly managed, can lead to migraines. We can’t control life or when stressful situations will occur. What is within our control is how we react to stress.
There are different relaxation techniques you can take up so as to manage stress. These could be yoga or other relaxing exercises, meditation and journaling. If you need to, call up a trusted friend that you can vent to.
4. Watch what you eat
Certain foods and additives can cause headaches therefore you should avoid them. Caffeine and alcohol can trigger migraines so avoid them as much as possible.
Other foods that can cause headaches include red wine, chocolate, sweeteners, cheese and processed meats.
Drink enough water throughout the day. If you notice that your migraines are frequent, speak to your doctor about supplements that you can take.
5. Monitor your migraines
Keep a diary so you can easily track your migraines and situations that lead to them. This will help you notice patterns and avoid them in the future.
Take a note of what you eat, your emotions, medications, exercise routine, when you get a migraine and its severity, etc..
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