Preventing migraines

Around 39 million Americans experience migraine headaches, according to theMigraine Research Foundation. If you’re one of these people, you know the sometimes debilitating symptoms they can cause, which include:

By identifying and avoidingspecific triggers, you can minimize your chances of having amigraine.

Read on to learn how to avoid a migraine before it begins.

Loud noises, flashing lights (for example, strobe lights), and sensory stimulation are common triggers for migraine headaches. These stimuli may be difficult to avoid, but knowing that they occur in certain situations and environments could help. These include:

  • driving at night
  • being in movie theaters
  • attending clubs or crowded venues
  • experiencing glare from the sun

Takebreaksfrom the TV or computer screen to rest your eyes, and adjust thebrightness levelson digital screens. Pay close attention to all visual and audio disturbances, and make sure you can easily avoid them if a migraine arises.

Certain foods and drinkscan initiate headaches, such as:

  • chocolate
  • red wine
  • processed meats
  • sweeteners
  • cheese

Know which foods and additives bring about a headache for you and learn to avoid them. Foods and drinks with caffeine or alcohol — especially red wines or champagne — are common triggers. Limit the amount you consume during the day, or avoid them altogether if need be.

By keeping a diary, you can easily identify your specific migraine triggers. Here are examples of the things you could keep note of:

This can help you see a pattern in your migraine occurrences and will make avoiding one easier.

Hormones play a significant role in terms of migraines. Many women tend to experience more migraine headachesduring, or just before, their menstrual period. Women should be especially vigilant with their diet and exercise habits during this time. This will ease symptoms before they begin. According to theMayo Clinic, oral contraceptives and hormone replacement therapy (HRT) may increase the frequency and severity of migraines. Some women may find relief by switching to another form of birth control, while others may find they have fewer migraines while taking birth control.

Although migraines can be treated with or without medications, it’s important to get the proper nutrients. Taking certain herbs and minerals may help ward off migraines.Magnesium deficiencyhas been shown to contribute to the onset of migraines, so taking a daily supplement may help reduce outbursts. However, theMayo Clinicreports that the results from these studies have been mixed. Talk with your doctor aboutherbal remediesandother nonprescription supplementsthat may ease your symptoms.

天气的变化会影响你的偏头痛tterns. High humidity and hot temperatures can stimulate headaches, as well as rainy days. If the weather becomes uncomfortable for you, you may need to step inside and take a break from the outdoors. Of course, you can’t always avoid going outside, but you can minimize your time spent in certain headache-inducing weather.

Fasting or skipping meals can trigger migraine headaches. Make sure you eat within an hour of waking up and then every three to four hours. Hunger anddehydrationboth cause migraines. Make sure you’redrinking enough water, and never skip a meal.

Lack of sleep can also aggravate symptoms, so make sure you clock inat least seven to eight hours. Evengetting too much sleepcan cause headaches, so don’t try to make up for lost sleep by snoozing too long.

Although we can’t always control stressful situations, we can control how we react to them. Migraines are a common result of stressful events.Relaxation techniquessuch asmeditation,yoga, andbiofeedbackcan help reduce levels of stress.

Regular exercise is an important part of a healthy lifestyle. But intense exercise, such as weight lifting, can trigger headaches.

Pay attention to your body’s response to certain activities. Opt for activities that promote stress reduction without putting too much strain on the body, such as yoga, light aerobics, or tai chi. Takinganti-inflammatory drugsprior to exercise may help ease symptoms.

Learning to avoid your specific triggers and planning ahead are an important part of keeping your migraines under control. By catching them early, you can avoid the most severe symptoms.

For more tips on preventing and managing migraines, download our free app, Migraine Healthline. Not only can you find expert resources on migraine, but we’ll connect you with real people who understand what you’re going through. Ask questions, seek advice, and build relationships with others who get it. Download the app foriPhone or Android.