Living with Migraine: 12 Expert-Recommended Tips for Managing Your Symptoms

Do you know, Research says that 213 million Indians suffered from migraine in 2019?

60 per cent of these cases were women. The same study also showed that migraines and headache disorders are leading contributors to neurological disorders in India. That’s why, in this blog, I thought of discussing a few very crucial tips on Living with Migraines. 

Anyone who ever had faced a migraine knows that living with a migraine is not easy. It affects your personal, professional, and social life. In most cases of migraine attacks, the patients complain of moderate to severe disability. 

Migraines are not just tormenting torture; this invisible illness is linked to neurological disorders too. Many women in the past couple of years, visited me complaining of migraine. Each one of them has mentioned how migraine stole precious moments from their life. One woman missed her son’s birthday, another missed her college reunion after 25 years. 

The hardest part for all was that most people didn’t consider migraine as a genuine reason to miss important events. One doesn’t understand the severity of a migraine unless one comes under its clench. 

Also Read: Can Ayurvedic Treatment Alleviate Migraine?

What is Migraine?

Migraine is a chronic neurological disease often characterized by recurring headaches, nausea, and sensitivity to light and noise. The pain can be moderate and may last for 4 to 72 hours. But in some cases, it can be unbearable and may go on for days. 

In some cases of migraine, the patient might feel a hammer pounding in the head. High sensitivity to light and noise, nausea, swelling, blurred vision, and loss of movement. But the good news is that migraine can be managed.

Also Read: Home Remedies for Migraine headache

So, here are a few research-backed lifestyle and food tips that can help you in managing your migraine. 

1. Save those shades

If you are sensitive to light, then make sure to keep your shades handy. Use curtains of darker colours that can block the light from entering your room and don’t use harsh lighting in your living space. While stepping out make sure to wear your sunglasses and if the room you are entering has bright lighting, then keep those shades on!

2. Stick to a schedule

Migraine or not, having your days scheduled has many benefits. Researchers say that this is the secret to success. But if you have migraines then, consistency can keep the tension and headaches away!

3. Shush your stress

Stress is one of the biggest triggers for migraine attacks. At the end of a stressful day, you are likely to feel your head throbbing. So, make sure to destress and wind down. Schedule your day and plan things ahead. Avoid last-minute rushes as it heightens your stress-o-meter. Try aromatherapy, hot water bathing, oil massage, foot massage, soothing music, meditation, and pranayama to reduce stress-induced attacks.

4. Go for Aromatherapy

Aromatherapy is a known treatment for stress, anxiety, and depression. But it can help with migraines too. Some essential oils like Peppermint and basil can numb the pain and offer you some relief naturally. Just apply the oil to your temples or use it in a diffuser. 

Also Read: Essential Oils for stress and Anxiety

5. Try Cold comfort

Some studies reported that wrapping a cold pack around the neck can lower headaches. Experts say that cooling down the blood may have anti-inflammatory actions. It can lower the swelling and dull your pain.

6. Track your screen time

The blue light from our gadgets is the harshest of all lights. From causing headaches to triggering migraines to causing several other disorders, it has been scientifically proven to be a health hazard. So, shut down your screens when you feel that tingling pain in your head. Wear anti-glare glasses if you need to work on the computer.

Also Read: A practical action plan for a Digital detox

7. Practice pranayama

Research shows that practising Pranayama can ease headaches and release stress. Focus breathing for even 10 minutes can relieve headaches. It increases the oxygen level in the brain and enhances your mind’s function.

8. Say no to noise

If you are prone to migraine then avoid places and parties that host loud music. Avoid engaging in arguments that can stress you out and avoid crowded public places. Go to some quiet space where you find your calm. 

9. Listen to your body

In most cases of migraine, the trigger as well as the solution, are different. So, you have to listen to your body. Being conscious about how things affect you can help a great deal. For example, for some caffeine can be a trigger, for others, it can be a treatment. 

10. Educate your dear ones

Migraine is often misunderstood. So, talk to the people around you and make them understand what you are going through. They may not know what living with migraine may feel like, and it’s not their fault. Engaging in open communication can help a lot in creating a relaxing ambience when you get another attack.

Diet for Migraine

Your diet plays a major role in managing migraine. The first and foremost thing to remember is never to skip a meal. Eating regularly and at the scheduled times is very important for managing migraine. Experts say that one must eat in small intervals to avoid migraine. 

Here are a few other diet tips that you must know –

Dehydration is a common trigger of headaches and migraine. Make sure to keep your water bottle handy and keep sipping throughout the day. Avoid alcohol as it is scientifically proven to trigger migraines.

Certain foods act as triggers for migraine. Though these triggers differ for each person, here are some that are highly noted – chocolate, caffeine, nuts, citrus fruits, fatty foods, foods containing nitrates, and processed meats. Studies say that adding fatty acids to your diet can help in headache management.

Red wine can be a trigger and it is recommended to avoid this beverage. 

The food additive monosodium glutamate (MSG) may be a trigger.

According to research, foods rich in magnesium and vitamin B2 (riboflavin) can reduce migraine frequency. Add dark leafy greens, legumes, fish, almonds, and eggs, into your diet.

It helps to keep a food diary to identify the triggers of migraine. Also, some experts suggest trying a Ketogenic diet to control migraine attacks. Though there is some evidence that it might help, more research is needed to understand its comprehensive effect on health!

Exercising With Migraine

Exercise is a must for people living with migraine. Regular exercise has many benefits and managing migraine is one of them. It can reduce both the frequency and intensity of migraine attacks. Regular and moderately intense exercise is proven valuable. So, is regular walking for 30 minutes.

However, in some people, movement can exacerbate a migraine attack in progress. So, avoid working out if you experience the onset of your symptoms. Exercise-induced migraine attacks are also a common thing. Vigorous or strenuous activities, combined with dehydration and an irregular diet, can result in migraine. 

Living with migraine – Final Take

Living with migraine is no joke. Although a complete cure is yet not confirmed, it can be managed and prevented with proper lifestyle, diet, and medications. Daily habits and lifestyle choices play a big role in bringing down the frequency and intensity of migraine attacks.

Last but not least, everyone responds differently to different remedies. Try light-filtering glasses, massage, heat, ice, rest, and cutting down noise and light, orgasms, acupressure, yoga, and other natural remedies!