A migraine is a severe type of tension headache which can cause sensitivity to light, as well as nausea and other problems throughout the body. This debilitating condition can be very difficult to manage but there are some specific things that you can avoid that might trigger your migraine headaches and help you experience them less frequently.
Here are some things you can do at home to help reduce the frequency and/or symptoms of your migraine headaches:
- Use a heating pad or hot compress to relieve tension and soothe your migraine headaches. Heat can help release tension in the muscles which can help ease some of the pain associated with your migraine.
- Using cold packs can help by reducing inflammation. You can place the cold pack on your head or neck to help relieve the pain.
- Try not to wear your hair up in tight hairstyles such as a ponytail. These styles can cause tension on your head and can trigger a migraine. Try to wear looser hairstyles and avoid wearing tight hats that can interfere with blood flow.
- Dim the lights, bright light can trigger a migraine, it can also make migraine symptoms worse. When you feel a migraine coming on, try dimming the lights, this should help stop a migraine in its tracks.
- Try not to tense your jaw. Clenching or tensing your jaw can cause tension and can trigger a migraine. Grinding your teeth can also have the same effect.
Stop bad habits that can cause headaches and start new ones. Some foods can trigger a migraine and if you are suffering from them, these foods should be avoided, including:
- Aged cheese and meats that contain nitrates and salt which can trigger a migraine.
- Alcohol can trigger a migraine from the withdrawal the day after consumption, as well as from some of the ingredients it contains.
- MSG should be avoided as it can trigger a migraine attack. Check food labels for this ingredient and avoid them. MSG is also commonly found in certain types of fast food, so that should be avoided as well.
- Citrus and other foods with high acid content can trigger your migraines because they can cause stomach problems.
- Spicy foods can also have the same effect on your stomach as citrus, but chili peppers should be especially avoided.
- Diet sodas should be avoided because they contain aspartame, which can cause migraines.
- Going too long without eating or drinking can also cause a migraine headache, so it is important not to get dehydrated and not to go too long without eating.
- Monitor your caffeine intake. Caffeine has shown to actually help migraines in moderation, but caffeine withdrawal can trigger a migraine, so it is important to monitor your daily intake.
Stretch your neck and shoulders. There are several stretches that you can do daily for your neck and shoulders to relieve tension and help lessen the frequency of your migraines, including:
- Stretch your neck forward and backward by lowering your chin towards your chest and hold that stretch for up to 30 seconds. Then bring your head back up and tilt it backwards and hold again. This stretch can be repeated multiple times.
- Side tilt. This stretch is performed while standing. Slowly tilt your head toward your shoulder, stop once you feel the stretch and hold it for up to 10 seconds, then repeat on the other side. Repeat up to 10 times on each side.
- Rotate your head from side to side holding each time for up to 30 seconds and repeat up to 10 times.
- Shoulder roll. From a standing position circle your shoulders forward 6 times and then repeat backwards 6 times. Perform this daily.
Unfortunately, there is no cure for migraines but if you avoid some of these triggers and seek chiropractic care, it could drastically cut down on the frequency of these painful migraine attacks.
For more information on how you can treat your migraines, call us today 661-380-7222.