- By Priyanka Munshi
- Tue, 12 Dec 2023 05:37 PM (IST)
- Source:JND
Do you know that the easiest and most simple way to deal with migraine is by making some lifestyle changes, which can make so many differences? Getting regular, high-quality sleep is essential, along with controlling stress and being hydrated with lots of water throughout the day, regular exercise like yoga or walking, deep breathing, and meditation are also helpful.
Another important way for preventing migraines is to recognise and stay away from particular triggers, such as particular foods or environmental conditions. Regular meals and a healthy, balanced diet help to normalize blood sugar levels and promote general wellbeing.
Getting regular, high-quality sleep is essential, along with controlling stress and being hydrated. (Image Credit: Canva)
Dr. G. V. Subbaiah Chowdhary, who is a senior consultant, neurologist, and clinical director at Yashoda Hospitals in Hyderabad, exclusively told Jagran English about how to deal with migraines with some lifestyle changes.
Dr. G. V. Subbaiah said, "Migraine headache is characterized by recurrent attacks of moderate to severe throbbing and pulsating pain on one side of the head. The pain is caused by the activation of nerve fibers in the walls of brain blood vessels traveling inside the meninges. Migraines occur in both children and adults. Migraines are genetic. Most migraine sufferers have a family history. Migraine treatment is aimed at relieving symptoms and preventing additional attacks."
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In addition, he added, "Migraine is a disabling disease that inflicts a heavy burden on individuals who suffer from it. Drug therapy for migraine is divided into acute and preventive treatments. Acute or "abortive" medications are taken to relieve pain and restore function. Preventive treatment involves taking medicines daily to reduce the severity of future attacks. Non-drug therapy for migraine includes biofeedback and relaxation training, which help control the development of pain and the body's response to stress. A number of different factors can increase the risk of having a migraine. These triggers can vary from person to person."
- Sudden changes in the weather or environment
- Too much or not enough sleep
- Strong odors or fumes
- Emotion
- Stress
- Overexertion
- Loud or sudden noises
- Motion sickness
- Skipped meals
- Tobacco
- Depression
- Anxiety
- Head trauma
- Hangover
- Some medications
- Hormonal changes
- Bright or flashing lights
Lifestyle changes that reduce or prevent migraine attacks in some individuals include exercising, avoiding foods and beverages that trigger headaches, eating regularly scheduled meals with adequate hydration, stopping certain medications, and establishing a consistent sleep schedule.
Obesity increases the risk of developing a chronic daily headache, so a weight-loss program is recommended for obese individuals. Obesity, defined as a body mass index (BMI), is associated with an increased frequency and severity of attacks. Therefore, weight loss may be proposed to reduce headache frequency and severity. Some studies have demonstrated that migraines are more common when meals are skipped, particularly breakfast. Thus, the standard advice for migraine sufferers is to take meals at regular intervals.
Alcohol is a trigger for migraine attacks in 75% of patients through an inflammatory pathophysiologic mechanism. Red wine is the most common. However, all forms of alcohol may be trigger factors.
Regular meals and a healthy, balanced diet help to normalize blood sugar levels and promote general wellbeing. (Image Credit: Canva)
The pathogenesis of smoking or the use of nicotine in migraine onset is controversial, and their action is direct on the central nervous system. Migraine attacks can be triggered by smoking. Particularly if the total number of cigarettes smoked exceeds five per day.
Headache is associated with fluid restriction and dehydration. Increased hydration status in migraine leads to balanced plasma osmolality and ion concentrations and can improve migraine. The recommended amount of water intake is not well known; it varies from 1.8 to 4 L per day.
Caffeine is an adenosine receptor antagonist with reversible effects on migraine. Regular use is a risk factor for more frequent headaches. In addition, caffeine withdrawal can also induce headaches. There is a dose-dependent risk of headaches. Therefore, limiting caffeine consumption per day or discontinuing caffeine consumption has been suggested.
A stressful lifestyle is linked to both the onset of migraine attacks and weight gain. Anxiety and depression are psychiatric comorbidities and risk factors for migraine, with higher odds of anxiety than depression.
Cognitive-behavioral, improves mental status, impacts weight loss, and decreases migraine symptoms. Relaxation techniques are used in migraine management, leading to progressive muscle relaxation and adequate deep breathing techniques. All these methods can be combined to reduce the morbidity of migraine.
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Lower quality of life, increased stress levels, and psychiatric comorbidities are among the symptoms of migraine sufferers with sleep disorders. The risk of developing migraines in adults with sleep-related breathing disorders has increased. Poor sleep is a migraine trigger, and sleep apnea and insomnia are associated with migraine burden.
At last, Dr. G. V. Subbaiah Chowdhary said, "Other common sleep disorders include short sleep duration, snoring, sleep-related breathing disorders, and restless leg syndrome. Sleep is an effective treatment for migraine attacks, and there is a sleep hygiene benefit to chronic migraine, including keeping the bedroom quiet, dark, and cool; keeping the bed for sleep only; avoiding phones, tablets, or television in the bedroom; and having a regular bedtime. Migraine triggers are numerous. Lifestyle modifications and the avoidance of triggers are essential in reducing the frequency and severity of migraine attacks."
