Do migraines keep you from going to work, playing with your children, or doing things around the house? That’s no surprise, as migraines can be debilitating. Fortunately, there are plenty of things you can do to eliminate an existing migraine fast and even prevent one from ever starting in the first place.
Short-Term Management
If you feel a migraine coming on, below are a few natural ways to instantly alleviate some of the pain and discomfort caused by a migraine.
Find a calming environment.
If you can, take a moment to leave your normal activities and find a space that is:
- Quiet
- Cool
- Dimly lit
- Free of crowds
Drink a few glasses of water.
Dehydration is a key cause of sudden headaches. If you haven’t had much water the day of a sudden migraine, you may be in need of hydration. Moving forward, make sure that you’re drinking plenty of water every day.
Eat ginger.
If you’re someone who gets nauseous when you have a migraine, incorporate ginger into your diet. Not only can ginger ease an upset stomach, but it can also relieve the intensity of migraines.
Long-Term Lifestyle Management
The best way to manage migraines is to attack them before they ever begin. The healthier your overall life is, the less likely you are to suffer from migraines.
Get at least 7 hours of sleep.
Because a migraine often keeps people up, it can be hard to fall or stay asleep. And because a poor night’s sleep can also cause migraines, migraine sufferers often find themselves caught in a vicious (lack of) sleep cycle. Ensure you get enough sound sleep each night by:
- Waking up and falling asleep at the same time each day and night.
- Keeping your room free of electronic distractions, like cell phones, televisions, and laptops.
- Eliminating coffee or other forms of caffeine from your diet after around 2 p.m.
Pay attention to your diet.
A poor diet is one of the main causes of migraines and many other health conditions. Though each person’s dietary needs are unique, below are a few ways to ensure you’re eating well.
- Eat meals at the same time each day. Eating at the same time prevents snacking.
- Eat your fruits and veggies. Fruits and vegetables should make up a large portion of your plate at each meal.
- Stay away from overly processed foods. Prepackaged and frozen foods are often full of preservatives, salt, and many other chemicals your body doesn’t need or want.
- Be aware of foods that trigger headaches. For many people, cheese, chocolate, coffee, and alcohol can trigger a migraine.
Exercise regularly.
There’s no limit to the amount of good exercise does for your body. Regular activity, whether in the form of a post-dinner walk or exercise class, can:
- Release chemicals that block pain signals to your brain.
- Help alleviate anxiety and depression — factors known to cause or worsen migraines.
- Lower your body weight.
Focus on mental health.
Migraines can be caused by much more than just your physical health. Studies show that people who are depressed and/ or anxious suffered far more headache and migraine days than those who were not.
Whether through yoga, exercise, a gratitude journal, or meditation (to name a few) make mental health a priority.
Track your migraines.
Especially if your migraines are random and brought on by lifestyle factors, you should start tracking the days you get a migraine on a calendar. Each time you have a migraine, jot down a few things you did (or didn’t do) that day. After a few months, you should be able to notice a pattern and identify what’s causing your migraines.
Long-Term Treatment
Reaching for the ibuprofen bottle each time you have a headache or migraine is not a good idea. Serious migraine sufferers may find relief with over the counter medication at first, but too much oral medication can have long-term, negative effects on other parts of your body, particularly the liver. Instead, find long-lasting treatment from the experts at Valencia Headache and Sleep Treatment Center. We offer:
Ultrasound Therapy
By using sound waves to restore blood flow, heat, and circulation to muscles that have become strained as a result of your headaches (like the jaw or neck), ultrasound therapy can reduce your pain levels.
ElectrocurrentTherapy
Electrocurrent therapy can effectively reduce spasms and lactic acid build-up and restore range of motion in places like your back, neck, and jaw.
Trigger Point Therapy
You can think of trigger point therapy as an even more localized form of physical therapy. By stimulating muscles in your neck and jaw, we can reduce tension in them and leave you pain-free.
Low-Level Laser Therapy
Using cold lasers to heal damaged joint and muscle tissue, we can simultaneously reduce your pain levels and improve your range of motion.
Call us at (661) 964-4311 if you’re suffering from headaches or migraines. Valencia Headache and Sleep Treatment Center can help you to take back your life for good!