Ways to Avoid Migraine Episodes
Migraine, a neurological disorder causing moderate to severe headaches typically on one side of the head, is often accompanied by sensitivity to light and sound. Approximately 15% of the global population will experience migraine at some point in their life. Unfortunately, migraine attacks can last up to 72 hours and individuals with chronic migraine may experience 15 or more attacks per month.
No outright cure exists for migraine, but steps can be taken to minimize attacks or prevent symptoms altogether. Identifying triggers and eliminating lifestyle habits that worsen the condition can improve quality of life. Groups at a higher risk of developing migraine include those exposed to environmental factors like chemical or air pollution, and those experiencing hormonal changes such as women during menstruation or pregnancy. Additionally, individuals with pre-existing health conditions like depression, anxiety, or sleep disorders are at a higher risk of developing migraine.
Hereditary factors significantly increase the likelihood of developing migraine. Individuals with a family history of migraine are three times more likely to experience migraine attacks. Conversely, less than 50% of people receiving a migraine diagnosis have no family history of the condition. Genetic testing is not currently part of standard migraine diagnosis, but it can inform healthcare providers of your condition and treatment options.
Triggers vary from person to person but may include environmental factors like bright lights or strong odors, as well as dietary factors like aged cheeses or red wine. Keeping a journal or notes on your phone to track potential triggers can help reduce the frequency of migraine attacks.
Changes in diet can also help prevent the onset of symptoms. Recommendations from the American Migraine Foundation include staying hydrated, maintaining a regular eating schedule, and avoiding processed foods. Additionally, regular exercise like cardio workouts can reduce the frequency of migraine attacks and help improve overall symptoms. Managing stress is also important, with techniques like deep breathing, meditation, or yoga recommended to help cope with emotional and physical stressors.
It is important to note that migraine prevention is not a one-size-fits-all plan. Working with a healthcare provider to identify triggers and develop a personalized treatment plan can improve the quality of life for those experiencing migraine attacks.
Because a lack of sleep or experiencing disruptions in your sleep can increase your risk of migraine attacks, it’s helpful to find ways to improve your sleep patterns and overall quality of rest. You can do this by:
Some people also find that certain medications help reduce their risk of migraine attacks. These medications may include, but are not limited to:
In some cases, you may find complementary therapies helpful for preventing migraine. These techniques include:
The complex and unpredictable nature of migraine attacks can make this condition difficult to live with. If you notice you have migraine symptoms, receive a migraine diagnosis or notice changes to your migraine patterns, the first step is to speak with your healthcare provider.
Your healthcare provider can help you learn more about your triggers, help you find ways to prevent attacks, and guide you through various treatment options to improve your quality of life. You may find it helpful to be open and honest about your symptoms and lifestyle habits and keep track of your dietary habits and stress levels. Your healthcare provider will likely ask you about all of these factors before making any recommendations for treatment.
Migraine is a recurrent neurological disorder that causes severe headache symptoms. While there is no cure, prevention techniques such as tracking your migraine triggers, making healthy food choices, being physically active, managing stress, improving sleep, and taking any prescribed medications on time can help you reduce symptoms and prevent the onset of migraine attacks.
