About 1 in 6 Americans suffer from migraine headaches. For some people, they are debilitating, with severe pain and other symptoms that occur frequently, preventing them from functioning normally. Migraines are not curable, but they can be managed with medications and certain lifestyle choices.
Causes of Migraines
Migraines are a neurological disorder, the cause of which is not fully understood, although genetics and environment are both thought to play a role. They seem to be related to abnormal brain activity, which can be triggered by factors that vary from person to person. Some triggers include hormonal changes, stress, certain drinks, and bright lights or loud sounds. Women are more likely to have migraines than men.
Medications for Migraines
Some people can manage migraines with over-the-counter pain relievers like ibuprofen or acetaminophen, although overuse of ibuprofen can lead to ulcers.
Several prescription medications may be used when over the counter options don’t work.
Triptans
Triptans block pain pathways in the brain and include sumatriptan and rizatriptan, but they are not safe for everyone.
Dihydroergotamine
Dihydroergotamine is generally taken after the start of symptoms and can be in the form of nasal spray or injection. It is mainly used for people with migraines that last longer than 24 hours, but again, it is not safe for everyone.
Lasmiditan
Lasmiditan is a newer pill that has shown to reduce pain but can cause drowsiness or dizziness.
Gepants
Ubrogepant and rimegepant have shown to relieve pain and other symptoms of migraines. Zavegepant is a recently approved nasal spray gepant that can relieve symptoms for up to 48 hours.
Opioids
Opioids are a last resort option when other medications don’t work. They are highly addictive and should be used with caution.
Managing Migraines with Lifestyle Choices
In addition to medications, several lifestyle choices can help to relieve or prevent migraines.
Keep a Migraine Diary
One of the most important things you can do is keep a migraine diary so that you can identify your triggers. When you feel a migraine coming on, record what you ate and drank, what you were doing, and how you were feeling before it started. For example, maybe you drank coffee, or you were feeling stressed. Once you know your triggers, you can avoid them.
What to Do When You Feel a Migraine Coming
You may be able to head off a migraine or prevent it from becoming severe by doing a few things when you feel one coming on.
- Stop doing what you were doing and go to a quiet place.
- Take an over-the-counter pain reliever or your prescription medicine if you have one.
- Turn off the lights and close your eyes. If you can sleep, do so.
- For some people, an ice pack or a heating pad can help.
- Try to drink a small amount of caffeine unless you know that it’s a trigger for you.
Stick to a Regular Diet
You should stick to a healthy diet for your overall well-being, but your eating habits are important as well. Eat at regular times every day and don’t skip meals. If you’ve identified any foods that are migraine triggers, you should obviously avoid those. Also, be sure to stay well hydrated by drinking a lot of water. Dehydration can be a trigger for some people.
You should also maintain a healthy weight. Obesity can increase the risk of headaches.
Sleep Well
It’s important to keep a regular sleep schedule. Go to bed and get up at the same time every day. Stick to a relaxing routine before bedtime. Do what works well for you, whether it’s reading, taking a bath or shower, watching a movie, or listening to music. Avoid caffeine late in the day as well so it doesn’t interfere with sleep and put your phone and other devices away.
Exercise
Regular exercise can be extremely helpful. It reduces stress by releasing endorphins and other chemicals that block pain signals to your brain. It can also relieve anxiety and depression, which can be contributors to migraines.
Manage Stress
Stress is a migraine trigger for many people, so reducing the stress in your life can help. One way is to take breaks during the day—to take a quick walk, or to close your eyes and relax. Also, don’t overschedule yourself. Manage your time so that you are not constantly on the run.
Yoga, meditation, and mindfulness are also great ways to keep stress under control, as is regular exercise.
Food and Drinks to Avoid
While different foods and drinks may be triggers for different people, there are some common ones that you might be able to identify as your triggers.
- Alcohol, particularly red wine
- Caffeine in large quantities, or withdrawal from caffeine
- Chocolate
- Aged cheese like blue cheese and parmesan contain a compound that can cause blood vessels to expand and contract, which can trigger a migraine
- Processed meats
- Artificial sweeteners
- Nuts
- MSG
Again, triggers vary from person to person, so keeping a migraine diary can help you identify foods and drinks that may be yours.
In Closing
Migraines can range from an occasional annoyance to a debilitating regular occurrence that keeps you from living your best life. However, migraines can be managed with medication, lifestyle changes, or both. If you are struggling with migraines, Health Service Alliance is here to help. Give us a call and we can work with you to find the solution that’s best for you.
