Top 10 Lifestyle Modifications to combat migraine
It has been observed that women
tend to suffer more
from migraine than men. There is completely no reason to believe that women who suffer from migraine live a life in constant
dread of the symptoms.
Try incorporating these general nutritional guidelines to combat or even overcome migraine:
Correcting and preventing low blood sugar
One of the most common triggers of migraine is a low blood sugar level. This in other words is called
health state in which the blood sugar level in your body drops below the
normal range, which is not safe and comfortable for your body. This however does not indicate that you
should end up eating something sugary, for a increase in sugar level will lead to production of more insulin, which in turn will cause the sugar level to fall again. The symptoms may vary from weakness, shaking, irritability, nausea, fatigue and pallor. The good news is that sensible snacking and adopting
good eating habits both high in fibre and sweet can prove beneficial.
This could be fruit, a slice of wholemeal bread with a topping of banana, honey, biscuit, etc.
Always keep healthy snacks readily available at work and at home.
Try sticking to fresh foods:
Focus your eating plan on fresh vegetables, fruits and whole gram cereal foods, with lean proteins, small amounts of fat and plenty of water.
Avoid processed meats such as salami and other sausages, mangetout and the flavor enhancer "Monosodium glutamate" (MSG). MSG is found in a lot of ready-made meals, bottled sauces, crisps and often in Chinese restaurant food. Stick to fresh foods and avoid MSG intake. Eat a variety of foods to keep your body well nourished and disease free.
Avoid excess of caffeine, alcohol and desserts:
Most people regard that having caffeine, strong red wine and an irresistible chocolate dessert makes up for a good dinner-but they
hardly come to realise that after over-feeding on these foods, they fall into the bed tired and wake up feeling awful, head heavy, eyes cloudy, neck stiff and stomach nauseous. You need to
caffeine, strong red wine, aged cheese, and chocolate are classic migraine
triggers. Try working out on a personal 'damage limitation' plan? By maintaining a diary and writing down what you are eating that might have triggered off migraine.
Triggers such as eating cheese can cause a migraine within 20 minutes.
If you think estrogen might be a trigger, consult your doctor regarding oral contraceptives or
ask for an alternative hormone therapy.
Have small well-balanced meals:
Aim for having small, regular well balanced meals. Try avoiding a gap of more than three or four hours between your snacks or
meals. Regular meals not only help to keep your blood sugar level steady, they also help protect your stomach from too much acid and ensure that there is a regular flow of food through the bowel.
Shed extra body weight:
Try to keep your weight within the ideal range of your height. If you are overweight, start making changes towards consuming healthy food and incorporating exercise into your daily routine. Make concerted effort to establish healthy eating habits. Remember, being overweight can adversely affect your blood pressure and this heightens the potential for migraine headaches. To check your target weight,
click here. Also, aerobic exercise for at least 30 minutes three times a week will help reduce frequency or severity of migraine. Exercise on a regular basis, even if
there is a change in daily routine (such as when traveling, when you have houseguests, or when your workload increases).
DO'S AND DON'TS
For controlling migraine
Do keep a record of attacks, noting
When and what you eat and drink, how much under stress you feel and any other possible triggers.
Do keep as fit as possible. Regular exercise will also help you to relax more easily.
Do eat regularly. Low blood sugar can set off migraine attacks.
Do learn to cope with stress.
Do rest in dark, quiet place if you feel an attack coming on, and take preventive medication.
Do discuss medication or treatment regularly with your doctor.
Don't drive when you have an attack.
Don't prolong attacks by trying to ignore them.
Try maintaining a regular sleep pattern:
Irregular sleep pattern can often contribute to migraines. Oddly enough, oversleeping at weekends can induce migraines as much as under sleeping due to stress.
Try to get regular amount of sleep each night.
Take out time to relax:
It is vital to reduce both physical and emotional stress and take out time, even if it's only 15 minutes a day,
Make a serious date with yourself everyday to relax and Just do it! Even if you can't identify that it's stress that provokes your migraines, you should still take the stress/relaxation aspects of your life seriously.
Focus on deep breathing number of times throughout the day to nourish every part of your body with an essential nutrient - Oxygen.
Are you a case of lactose intolerance?
This is one of the less common trigger ingredients, but nevertheless one that can cause severe headaches in some people. The problem seems to occur when your digestive system is deficient in an enzyme called Lactase, which breaks down Lactose, found in diary products such as cream, butter, yoghurt, cheese, ice-cream and milk.
Avoid having too many foods high in Lactose; anyone who is in particularly sensitive to Lactose should completely avoid it.
Avoid artificial sweetness:
Artificial sweetness which manufacturers use in low-calorie drinks, squashes, tonic waters and other soft drinks, can trigger Migraine in women particularly who are sensitive to it. So avoid consuming them as far as possible.
As soon as you feel severe headache, act quickly and consult your doctor. Maintain the medication treatment plan designed by you and your physician.
Early intervention may help prevent the migraine from progressing into a severe, disabling attack. Some women apply cold cloths or soft ice packs on the back of their neck
, while others find warmth more helpful, as the pain is caused by the constriction of blood to the head. Medications should not be taken without the consultation of the Physician as few of them carry serious side effects and are contraindicated in pregnancy, ischaemic heart disease and peripheral vascular disorders.