12 Lifestyle Changes to Help Relieve Your Migraines
12 Lifestyle Changes to Help Relieve Your Migraines
There are a number of effective lifestyle changes you can make in reference to you migraines that can prevent them, or lessen their pain or duration. Migraines have a number of known triggers. Eliminating them from your lifestyle could make migraines a thing of the past.
The most common triggers are:
- Tobacco use
- Food
- Food additives
- Feeling Hungry
- Alcohol use
- Caffeine use
- High blood pressure
- Stress
- Bright lights
- Loud noises
- Strong smells
- A lack of high-quality sleep
A few simple changes can add up to a lifetime of better health.
Stop smoking
Those who smoke are more likely to suffer from migraines. People who live with smokers can also find that second-hand smoke triggers a migraine. Note that you will probably have some headaches afterwards due to nicotine withdrawal.
Try clean eating
Clean eating refers to cooking yourself and eating all-natural foods which are minimally prepared. This means no salt, sugar, artificial sweeteners and so on. It might also mean avoiding chocolate for some people. Fast food and convenience food should be off the menu.
Eat healthy meals regularly
Migraine can be triggered by getting too hungry. People who fast for religious reasons or because they are trying to lose weight or detox will often experience migraines. Eat small homemade meals often.
Avoid alcohol
Alcohol such as red wine is a known trigger for migraine, in part due to fermentation and in part due to chemicals used to preserve the alcohol when it is bottled, such as sulfites.
Steer clear of caffeine
Coffee, tea, chocolate, and so-called energy drinks like Monster and Red Bull have been linked to migraines. Some energy drinks can be the equivalent of 5 cups of coffee. Skip the cappuccino, espresso and so on. If you really can’t live without the taste, try to cut down and go decaf. Note that you will probably have some headaches afterwards due to caffeine withdrawal.
Learn how to manage your stress
Too much stress at work or home can lead to tension headaches and migraines. There are a number of effective ways to relieve stress, including taking breaks, meditation, visualization of a calming scene and taking the time to do things you find relaxing for at least 30 minutes each day.
Exercise more
Exercise relieves stress and releases ‘feel-good’ chemicals known as endorphins, the body’s natural pain relievers.
Lower your blood pressure
High blood pressure can cause headaches and migraines. Lower it through meditation, exercise, the DASH (Dietary Approaches to Stopping Hypertension [High Blood Pressure]) diet, and the highly-effective Resperate device, which uses controlled, meditative breathing to lower blood pressure naturally without any medications.
Avoid bright light
Don’t use the computer too much or spend too many hours in front of TV or DVDs. Steer clear of clubs and don’t play too many video games. Stay out of direct sunlight and use high-quality sunglasses with UV protection. Beware in winter as well as summer-sunlight reflected off snow can trigger migraines.
Avoid loud music and noises
Don’t blast your stereo or MP3 player. If you live in the city, consider soundproofing and a white noise machine to block out noise.
Use natural cleaners and personal care products
Many migraines are triggered by strong smells, especially the cheap fragrances in household cleaners, colognes, fabric softeners and toiletries. Research simple but effective homemade recipes online using all natural ingredients like pure Castile soap, lemon juice and so on.
Steer clear of nail polish, nail polish remover, paint, paint thinner, turpentine, and other solvents, and of course cigarette, cigar or pipe smoke.
Make sleep a priority in your life
Every adult should have 8 hours of high-quality sleep per night. Set a regular bed time and wake up time and do not have a TV, DVD or work in your room. Make it comfortable and inviting, with nice bed linens.
Try these simple solutions and see what a difference they can make to your migraines.
