There are two words that can aptly describe migraine: “debilitating” and “distressing.” If you suffer from migraines, these words are all-too-familiar realities that make you want to know what to do to prevent attacks at all costs.
One commonsense strategy to avoid migraine attacks is to identify the very things that trigger them. Knowing is half the battle. Here’s some useful information.
Migraine Triggers and Heading Off Attacks
There are various factors known to trigger migraine attacks. These include the following:
- Certain foods and drinks
- Stress
- Changes to sleep pattern
- Overexertion (intense physical activity)
- Hormonal changes
- Changes in weather
To know which of these factors are the potential culprits in your attacks, try to remember what you were doing when you last had a migraine attack. Around what time was it? How long did it last and how did you get it to stop? Once you have an idea, it will be easy to avoid them and head off attacks.
Let the following tips guide you:
Tip #1 Avoid Noise and Lights
As migraines are often accompanied by extreme sensitivity to light and sound, it can help to just turn off the lights and stay in a quiet and relaxing environment.
Tip #2 Get Just Enough Sleep
Too much and too little sleep can both set off a migraine attack, according to the American Migraine Foundation, so work on getting just the right amount of it: seven to eight hours a day.
Tip #3 Eat Right
Eating right means having three good meals a day, at around the same time every day, as well as knowing which foods and drinks to have and avoid. Experts recommend that migraine sufferers steer clear of the following foods and drinks:
- Processed foods, especially those loaded with monosodium glutamate (MSG)
- Chocolate
- Anything containing caffeine
- Cultured dairy products (e.g., kefir and yogurt)
- Foods with artificial sweeteners
- Alcohol
- Certain fruits (e.g., avocados, bananas, red plums, papayas, dried fruits, etc.)
Tip #4 Manage Stress Wisely
We may not always be in control of a stressful situation, but we are in control of how we respond to it. If you’re in crunch mode, stress is almost inevitable, but is it worth a migraine? Learn to manage your time wisely and take a break— even just a change in your attitude can make all the difference.
Additionally, learn some breathing and relaxation techniques (e.g., mindfulness meditation). These can greatly help reduce stress.
Migraine Treatment in Delaware
At Delaware Back Pain and Sports Rehabilitation Centers, our multispecialty team includes pain management experts and chiropractors, who offer a vast range of innovative and evidence-based modalities to help people living with migraine and many other conditions conquer pain and quality-of-life issues.
Schedule an appointment with one of our providers today. Call us at (302) 529-8783 or use our online appointment request form.
