Migraines are painful headaches, and each case is different. Some patients experience debilitating pain, nausea, sensitivity to light and sound, and changes in vision. Others have less severe symptoms. The exact cause of migraines is not known, but sufferers experience certain triggers. Lifestyle changes, such as exercise and diet, may help lessen and control triggers, potentially limiting the frequency and severity of migraines.
Limit Trigger Foods
While there are medications to help control symptoms after a migraine starts, your best bet is to avoid triggers so the migraine does not occur. The American Academy of Family Physicians recommends avoiding known triggers like alcohol, and foods that contain tyramine, sodium nitrate or phenylalanine. Such foods include aged, canned, cured or processed meat and cheeses; beans and peas; chocolate; cream; papaya; passion fruit; olives; pickles; raisins; red plums; and peanut butter. Not all of these foods trigger migraines in all patients, so keep a food and symptom journal to help you identify personal problem foods. While the exact link is still not well understood, these foods may overstimulate brain cells.
Caffeine
Too much caffeine and withdrawing from caffeine intake can both cause migraine headaches. Everyone's sensitivity to caffeine is different. For some, just one cup of coffee sets a headache off, while others are fine with two or three cups. Those who do not consume caffeine on a regular basis may find that small amounts of caffeine actually relieve migraines. Caffeine contains chemicals that act as painkillers, and they are absorbed into the brain very quickly. Before using caffeine as a treatment, talk to your medical professional to determine an appropriate dose.
Exercise
Like caffeine, exercise can either hurt or help with migraines, because exercise can be a trigger. For some patients, exercise-induced migraines require medical attention. For others, the National Headache Foundation suggests participating in regular exercise to help reduce the number of headaches. Exercise can reduce stress, improve mood and relax tight muscles. General guidelines are to get at least 30 minutes of moderate intensity exercise, such as walking, biking, dancing or swimming, on most days of the week. If you're just starting out, do short sessions of 10 to 15 minutes throughout the day. If this does not trigger a migraine, gradually work up to longer sessions.
Yoga
Regular yoga participation can benefit migraine patients. According to the Cleveland Clinic, emotional stress is one of the most common migraine triggers. The chemicals that the stress response releases may cause blood vessels in the brain to dilate and create pressure, which can trigger a migraine. Stress can increase muscle tension and set off an attack. Gentle yoga movements stretch tight muscles and help release tension. The deep breathing and meditation techniques offered in a yoga class can help reduce stress, and some techniques can be incorporated into everyday life. Yoga teaches you to become more aware of when you are starting to feel stressed and what steps can be taken to control it before a migraine occurs.
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