Pain of Migraine cause pain as real as the pain of injuries .With one difference of Healthy habits and simple nonmedical remedies can stop migraines sometimes before they start.
Are you a Migraine sufferer ?
Find a calm environment
At the first sign of a migraine, take a break and step away from whatever you’re doing if possible.
Turn off the lights.:
Migraines often increase sensitivity to light and sound. Relax in a dark, quiet room. Sleep if you can.
Try temperature therapy.:
Apply hot or cold compresses to your head or neck. Ice packs have a numbing effect, which may dull the sensation of pain. Hot packs and heating pads can relax tense muscles. Warm showers or baths may have a similar effect.
Drink a caffeinated beverage.:
In small amounts, caffeine alone can relieve migraine pain in the early stages or enhance the pain-reducing effects of acetaminophen (Tylenol, others) and aspirin.
Establish regular sleep hours:
Wake up and go to bed at the same time every day — even on weekends. If you nap during the day, keep it short. Naps longer than 20 to 30 minutes may interfere with nighttime sleep.
Unwind at the end of the day.:
Anything that helps you relax can promote better sleep: listen to soothing music, soak in a warm bath or read a favorite book.
Save your bedroom for sleep and intimacy. Don’t watch television or take work materials to bed. Close your bedroom door. Use a fan to muffle distracting noises.
Don’t try so hard to sleep.:
The harder you try to sleep, the more awake you’ll feel. If you can’t fall asleep, read or do another quiet activity until you become drowsy.
Check your medications.:
Medications that contain caffeine or other stimulants — including some medications to treat migraines — may interfere with sleep.
Eat at about the same time every day.
Don’t skip meals:
Fasting increases the risk of migraines.
Keep a food journal. :
Keeping track of the foods you eat and when you experience migraines can help identify potential food triggers.
Avoid foods that trigger migraines:
If you suspect that a certain food — such as aged cheese, chocolate, caffeine or alcohol — is triggering your migraines, eliminate it from your diet to see what happens.
During physical activity, your body releases certain chemicals that block pain signals to your brain. These chemicals also help alleviate anxiety and depression — and these two conditions can make migraines worse.
Obesity also increases the risk of chronic headaches. Maintaining a healthy weight through exercise and diet can provide additional benefits in managing migraines.
If your doctor agrees, choose any exercise you enjoy. Walking, swimming and cycling are often good choices. Just remember to ease into exercise gradually, as very vigorous exercise may trigger migraines.
Simplify your life.:
Don’t look for ways to squeeze more activities or chores into the day. Instead, find a way to leave some things out.
Manage your time wisely.:
Update your to-do list every day — both at work and at home. Delegate what you can, and divide large projects into manageable chunks.
Take a break.:
If you feel overwhelmed, a few slow stretches or a quick walk may renew your energy for the task at hand.
Adjust your attitude:
Stay positive. If you find yourself thinking, “This can’t be done,” switch gears. Think instead, “This will be tough. But I can make it work.”
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 pursuing a hobby. Doing something you enjoy is a natural way to combat stress.
Deep breathing from your diaphragm can help you relax. Focus on inhaling and exhaling slowly and deeply for at least 10 minutes every day. It may also help to consciously relax your muscles, one group at a time. When you’re done, sit quietly for a minute or two.
Living with migraines is a daily challenge. But making healthy lifestyle choices can help. Ask your friends and loved ones for support.If you’re feeling anxious or depressed, consider joining a support group or seeking counseling. Believe in your ability to take control of the pain.
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