Debilitating pounding headaches that can cause vomiting, and extreme light and noise sensitivity characterize migraines for millions of people. Accordingly to estimates, approximately 29.5 million people in the United States suffer from migraines. Women often experience migraines at the beginning and end of a menstrual cycle, since changes in estrogen levels can trigger tension headaches. Try a combination of techniques to determine which methods work best for your headaches.
Step 1
Remove external stimuli. Retreat to a quiet dark room at the onset of symptoms. Practicing several deep breathing exercises can prevent more severe symptoms from occurring.
Step 2
Apply peppermint oil. Gently massage a few drops of peppermint oil onto your temples and continue the deep breathing exercises. The peppermint oil will provide a calming scent to your senses.
Step 3
Apply hot or cold compresses. Wrap an ice pack in several towels and place under your neck. Some people will benefit from placing a cool towel over your eyelids and forehead. Since most headaches are attributable to stress, soaking your hands or feet in warm water may relieve tension by drawing blood toward your extremities away from your head.
Step 4
Seek counseling. Excess anxiety, depression, or stress are common migraine triggers. High levels of tension trigger the onset of severe headaches and migraines. Learning strategies to deal with stress levels and prevent the body's natural biochemical responses to stress can relieve tension headaches.
Step 5
Successive muscle relaxation. Focusing on individual muscle groups with repeated contraction and relaxation will produce a deep feeling of relaxation. Start by contracting your leg muscles and work your way up the body.
Step 6
Take one or more herbal supplements. Several supplements have been correlated with a relief of common migraine symptoms; however, they all have possible consequences. Always consult a doctor before adjusting your supplement intake. Vitamin B2, 400 milligrams a day, prevents migraines. Magnesium, 400 to 600 milligrams a day, often prevents menses-related migraines. Ginger calms a sense of nausea. CoEnzymeQ10, 300 milligrams a day, relieves head pain.
Step 7
Maintain a healthy lifestyle. Regular sleep, balanced regular meals, sufficient hydration, and moderate exercise can prevent migraines. Aim for six to eight hours of sleep every night. Irregular sleep patterns create higher stress levels. Balanced, regular meals prevent low blood sugar episodes that trigger tension headaches. Dehydration plays havoc on multiple organ systems. Aim for at least six to eight glasses a day. Exercising three to five times per week is required to maintain physical health. Irregular or too much exercise creates physical stress on the body and often leads to intense headaches.
Things You'll Need
- Peppermint Oil
- Ice Pack
- Herbal Supplements
