Nearly 28 million Americans suffer from severe and disabling migraines, states the American Medical Association. Often debilitating and intensely painful, seeking relief from a migraine is a top priority for someone who suffers from them. Migraines occur when serotonin levels increase and cause the blood vessels in the brain to become swollen. Strong smells or odors, bright or neon lights, changes in air pressure or hunger have been identified as some common causes of migraines, but however triggers can vary person to person. If you suffer from migraines and prefer using natural methods as treatment, there are options for you.
Identify Triggers
Identify your triggers to reduce their effects. Keep a list of the times and circumstances that occur when you experience a migraine. Being able to identify the cause of your migraine will help you to remove the trigger or yourself from a triggering environment. For example, the perfume section of a department store is a prominent trigger for some sufferers. When you visit a department store, try to avoid that section of the store or try to get to fresh air as soon as possible if you must pass through it.
Massage Your Head
Massage your head to help reduce the swelling of the blood vessels. Because the blood vessels are swollen you may feel tension on the sides of your head (around the temples) or at the back of your head near the nape of your neck or the back of your head. Press firmly and massage in a circular motion. Massage five times, both clockwise and counterclockwise. Repeat as needed.
Use Deep Breathing
The pain associated with a migraine can be so intense that it causes anxiety and stress for the sufferer. This will only make the migraine worse by fueling the serotonin. Breathe in slowly for ten seconds and breathe out slowly for ten seconds. Repeat as necessary to reduce anxiety and to keep yourself calm.
Perform a Muscle-Relaxation Technique
Progressive Muscle Relaxation (PMR) is a simple technique that can be done anywhere. Start by sitting in a neutral position, with your back straight and your feet on the floor. Take a deep breath and close your eyes. Continue to breathe slowly and deeply while you clench your fist as tight as possible for ten to 15 seconds. Slowly release your grip for ten to 15 seconds or until you feel the tension lifting.
Get Enough Sleep
Be sure to get an adequate amount of sleep each night. Being sleep-deprived affects your body overall. Forced concentration can cause stress, which can trigger a migraine. Remove distractions from your bedroom (i.e. loud noises or lights) that will allow you to rest at night.
