1. Identify Migraine Triggers by Keeping a Journal
Regrettably, identifying what sets off your migraines often comes down to a process of trial and error. One way to make this process more methodical is through journaling, which is an effective way to keep tabs on a number of health conditions. If you get migraines frequently, make a daily list of your dietary habits, sleep patterns and exercise routines. Also make note of specifics like weather changes, hormonal changes and allergic reactions that trigger or worsen your symptoms. You may discover that caffeinated beverages aggravate your condition, that you're especially symptomatic after a sleepless night or that your menstrual cycle sets off migraine activity like clockwork. Take your completed journal to your next checkup so your health-care provider can help you create a treatment plan.
2. Address Sleep Problems
Many migraine sufferers note an increase in headache frequency or severity when their sleep patterns change. If you're suffering from regular migraines because of insomnia or other sleep conditions, examine your sleep habits. Most clinicians agree that adults who heed good sleep hygiene by resting 8 to 10 hours per night are more likely to feel rested and alert. In addition, studies have shown that sleep regularity keeps episodic headaches and migraines from becoming a chronic problem. Patients who cannot improve their sleep patterns through habit changes and schedule regulation should consult with a sleep specialist.
3. Avoid Consumption of Amines
Foods and additives commonly associated with migraine triggers include cheese, chocolate, citrus foods, alcoholic beverages and processed meats. Interestingly, each one of these foods contains chemical amines--like phenylethylamine, tyramine or histamine--which have been tied to migraines in some studies. While it isn't reasonable to restrict all dietary amines, migraine sufferers may want to experiment with removing these potential dietary triggers one at a time to assess the effects on their migraine attacks.
4. Investigate Alternative Therapies
Some patients report that complementary treatments, like acupuncture and chiropractic care, help prevent migraine attacks and decrease symptom severity. Through the use of hair-width needles inserted at various depths, acupuncturists treat nervous system disharmony, muscle tension and hormonal imbalances that can trigger migraines. Many acupuncturists also work with patients to alleviate emotional stress that elicits a headache response. Chiropractors believe that some migraine headaches are caused by misaligned vertebrae, called stron spinal subluxation. Gentle, manual adjustments to the spine offer relief for some migraine patients by relieving nerve inflammation brought on by vertebral stress.
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