Migraine headaches can be debilitating for so many people. I know, I used to have them all the time. I just thought they were a part of life and there was nothing I could do about them. I had other people in my family also suffer with terrible headaches just as I did, so we all assumed this was a normal part of life and genetics. I had headaches so frequently that I always had to carry pain medication in my purse.
During COVID quarantine, I started researching how to relieve my PMS symptoms by changing my diet, exercise and other lifestyle habits. After practicing healthy lifestyle habits for 3-4 months, my PMS symptoms had disappeared, but to my surprise, my migraine headaches were also gone! I was shocked. I never knew I could significantly reduce the frequency and severity of my migraines by just changing my diet, exercise, sleep habits, and stress levels.
First and foremost is to know your triggers. If you can avoid the things giving you headaches, you will have less of them. There are many things that can trigger migraines. For me it was lack of sleep. Other triggers include high stress, hormonal fluctuations, some foods (such as cheese and chocolate), alcohol, and even the weather (extreme heat/ cold or high humidity). Sensory triggers include flashing lights, glare, loud noises, or even certain odors. The easiest way to learn your triggers is by keeping a headache diary. Write down when you have a migraine, and what you were doing before that. With time, you will see patterns as to what triggers your headache.
Here are some of the ways to reduce your migraine headaches:
- Make sure you stay hydrated. Many of us are somewhat dehydrated which can cause headaches.
- Get plenty of sleep. An adult needs about 7-9 hours of sleep each night.
- Eat anti-inflammatory and antioxidant foods. Lots of fruits, vegetables and legumes will help reduce inflammation in the brain.
- Ginger has been used for centuries to help with headaches. Mix ⅛ tsp ginger powder in a warm glass of water.* Drink at the first sign of headache.
- Try acupressure. Pressing in the triangle in between your thumb and forefinger can relieve some of the pain.
- Use lavender essential oils. Inhaling this scent has an analgesic effect on reducing the severity of the headaches.
- Manage your stress. Chronic tension will strain the neck and shoulder muscles which can lead to headaches.
I hope these tips help you to reduce the frequency and severity of your migraine headaches. If you need help to manage some of these lifestyle habits, book a coaching program with me. I can show you simple ways to make changes in your life that will greatly impact how often (or not) you have a headache.
*Greger, Michael. How Not to Die. Flatiron books. 2015