What lifestyle changes can help my migraines?
Making a few minor changes in your lifestyle can make your migraines more bearable. Improving sleep habits is important for everyone, and especially those with headaches. What you eat also has a huge impact on migraines, so dietary changes can be extremely beneficial, too.
Avoiding Food Triggers
Eating A Healthy Diet – One study indicated that a low in fat/ high complex carbohydrate diet may significantly reduce the frequency, severity, and duration of migraine headaches.
Eating Regularly – Eating regularly is important to prevent low blood sugar. People with migraines who fast periodically for religious reasons might consider taking preventive medications.
Consuming Fish Oil – Some studies suggest that omega-3 fatty acids, which are found in fish oil, have anti-inflammatory and nerve protecting actions. These fatty acids can be found in oily fish, such as salmon, mackerel, or sardines. They can also be obtained in supplements of specific omega-3 compounds (DHA-EPA).
Drinking Plenty Of Water. – Even if you don’t feel thirsty, you can still be dehydrated. Dehydration is thought to play a role in over 50% of all migraines. Drinking an 8 ounces glass of water every hour or so, can really help with migraine frequency and intensity.
Aerobic Exercise – Exercise relieves stress. Low impact, moderate exercise has been shown to help prevent migraines. Walking, hiking, treadmill or elliptical machines are good choices. Remember to warms up and not do anything to suddenly or vigorously..
Behavioral Treatments – Many neurologists who specialize in treating migraine patients recommend behavioral techniques that reduce stress and help patients to identify it. Research indicates between 35 – 50% reduction in migraine and tension-type headaches with these techniques generally including: biofeedback therapy, cognitive-behavioral therapy and relaxation techniques.
Avoiding Oral Contraceptives – Oral contraceptives (OCs) have been associated with worse headaches in 18 – 50% of women and have also been linked to a higher risk for stroke in women with classic migraines (with auras). This is due to the hormonal modulation that these kinds of drugs cause.
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