7 Measures To Reduce Severe Migraines, Which Are Not Related To Drugs

Migraine, a neurological disease that causes an intense headache that disables the sufferer, can be mitigated with healthy lifestyle habits, especially with physical exercise, and with a change in behavior that involves knowing how the patient works. pain.

Migraines cause pain as real as injury, with one important difference: Sometimes healthy habits and simple, non-medical remedies can stop migraines before they start.

Medications are a proven way to treat and prevent migraines. But these drugs are only part of the question. It's also important to take good care of yourself and understand how to cope with migraine pain when it strikes you.

The same lifestyle choices that promote good general health can also reduce the frequency and severity of these intense pains. Combining medications with behavioral and lifestyle measures is often the most effective way to treat migraine headaches.

A study published in the journal “Pain Medicine”, in which three physiotherapists and a psychologist from the La Paz University Hospital in Madrid and its health research institute, IdiPAZ participated, carried out an exhaustive systematic review and meta-analysis of all the Clinical studies that exist so far related to the effectiveness of education in adult patients with migraine.

This therapeutic education provided the patient with tools against which he himself can fight migraine, an ailment that is due to the interaction of genetic, biological, psychological, and environmental factors. It is episodic when it appears between one and nine days a month and chronic when it does so for more than 15 days in the same period of time.

Educational therapy against migraine "consists of modifying certain life habits avoiding risk factors and learning healthy measures", a learning process that begins to give results in the medium term, as explained by the physiotherapist from La Paz, Alfonso Gil, one of the study authors.

A pillar of this learning is a physical exercise through which "a series of analgesic substances that come from the central nervous system are generated" that help to soften any pain in the body, such as headaches or headaches, explained the specialist.

We share in this article some tips to greatly reduce this uncomfortable pain.

Find a quiet environment

At the first sign of a migraine, take a break and stop what you're doing, whenever possible.

Turn off the lights. Migraines often increase sensitivity to light and sound. Relax in a dark and quiet room. Try to sleep.

Try temperature therapy. Put hot or cold compresses on your head or neck. Ice packs have a numbing effect, which can ease the sensation of pain. Hot compresses and heating pads can relax tight muscles. A warm shower or bath can have a similar effect.

Have a caffeinated drink. In small amounts, caffeine alone can relieve migraine pain in its early stages, or it can enhance the pain-relieving effect of acetaminophen (Tylenol, others) and aspirin.

However, you must be careful. If you drink too much caffeine too often, you could get a withdrawal headache over time. And if you drink caffeine too late, it could disturb your sleep, which in turn can affect migraines.

Get a good night's sleep Migraines can keep you from falling asleep or waking up at night. Also, migraines are often triggered by poor sleep.

Establish regular hours of sleep. Wake up and go to bed at the same time every day, even on weekends. If you nap during the day, it should be short. Naps of more than 20 to 30 minutes can interfere with your night's sleep.

Relax at the end of the day. Anything that helps you relax can promote better sleep: listening to soothing music, taking a warm bath, or reading your favorite book.

Pay attention to what you eat and drink before you go to sleep. Intense exercise, heavy meals, caffeine, nicotine, and alcohol can interfere with sleep. Minimize distractions. Reserve your room to sleep and have privacy. Do not watch television or take work materials to bed. Close your bedroom door. Use a fan to muffle annoying noises.

Don't try so hard to get to sleep.

The harder you try to sleep, the more alert you will feel. If you can't fall asleep, read or do another quiet activity until you feel drowsy. Check your medications. Medications that contain caffeine or other stimulants, including some medications to treat migraines, can interfere with sleep.

Eat wisely

Your eating habits can influence your migraines. Consider the basics:

Be consistent. Eat at about the same time every day.

Don't skip meals. Fasting increases your risk of having a migraine. Keep a food log. Keeping track of the foods you eat and when you have migraines can help identify potential food triggers.

Avoid foods that trigger migraines. If you suspect that a certain food — such as ripe cheese, chocolate, caffeine, or alcohol — is causing you migraines, remove it from your diet to see what happens.

Exercise regularly

During physical activity, the body releases certain chemicals that block pain signals to the brain.

These chemicals also help relieve anxiety and depression, two disorders that can make migraine headaches worse.

Obesity also increases the risk of chronic headaches. Maintaining a healthy weight through exercise and diet can provide additional benefits when treating migraines.

If your doctor agrees, choose whatever exercise you enjoy. Walking, swimming or cycling are usually good alternatives. Just remember to start exercising progressively, as vigorous exercise can trigger a migraine.

Manage stress

Stress and migraines often go hand in hand. You can't avoid daily stress, but you can keep it under control to help you control migraines: Simplify your life. Don't look for ways to push more activities or tasks into the day. Instead, find a way to put some things aside.

Manage your time wisely

Update your to-do list every day, both at work and at home. Delegate what you can and divide big projects into manageable chunks. Rest well. If you're feeling overwhelmed, a few slow stretches or a brisk walk can renew your energy for the task at hand. Change your attitude. Stay positive.

If you find yourself thinking, “This can't be done,” think instead, “This will be difficult. But I can make it work. "

Have fun

Find time to do something you enjoy for at least 15 minutes every day. It could be playing a game, having coffee with a friend, or doing a hobby. Doing something you enjoy is a natural way to combat stress.

Just relax

Deep breathing from the diaphragm can help you relax. Focus on breathing in and out slowly and deeply for at least 10 minutes every day. It can also help you consciously relax your muscles, one group at a time. When you're done, sit quietly for a minute or two.

Keep a migraine log

A journal can help you determine what triggers your migraines. Write down when the migraines start, what you are doing at the time, how long they last, and what, if any, provides relief.

Until recently, the best advice was considered to be to avoid migraine triggers. But new research suggests that this can increase sensitivity to potential triggers.

A more helpful approach may be to progressively expose yourself to triggers and learn to deal with these headache triggers through the use of behavior management techniques. These can include identifying and challenging negative thoughts, relaxation training, and stress reduction. More research is needed to understand if and how this approach is more effective in managing migraines.

Strike a balance

Living with migraines is a daily challenge. Having a healthy lifestyle can help. Ask your friends and loved ones for their support.

If you are anxious or depressed, consider joining a support group or seek psychological counseling. Trust your ability to control pain.