This week is Migraine Awareness Week so I thought I would put together some ideas to try if you are one of the one in seven people who suffer from migraines. I used to have migraines as a teenager until I worked out that they were caused by eating oranges. Once I removed oranges from my diet I no longer spent days in bed with excruciating headaches. I do have to be careful though, as I continued to get headaches at Christmas and Easter which I put down to stress until I remembered that mixed peel is used in Christmas cakes, mince pies and hot cross buns! Now I make my own without orange and am now migraine free.
Please see below 7 migraine triggers and how to reduce their impact.
7 Migraine Triggers
Specific foods
Dehydration
Going for long periods without eating
Stress
Too little or too strenuous exercise
Irregular sleep patterns and insufficient sleep
Hormonal fluctuations
Migraines are not just ordinary headaches; they are a complex neurological condition that can bring debilitating pain and other unpleasant symptoms, such as nausea, vomiting, and sensitivity to light and sound. While medications are often prescribed to manage migraines, there are opportunities to use holistic approaches to alleviate symptoms and reduce the frequency of migraine attacks.
Identify Trigger Foods
One of the most effective natural ways to manage migraines is to identify and avoid trigger foods. Many common foods and beverages can trigger migraines in susceptible individuals. These triggers may include aged cheeses, chocolate, citrus fruits, processed meats, caffeine, alcohol, artificial sweeteners, and MSG. Keeping a detailed food diary can help you pinpoint which foods are potential triggers for your migraines, allowing you to make informed dietary choices. If you're open to alternative therapies remove the guesswork and book an appointment with a kinesiologist to identify the actual foods causing you problems and help you to rebalance your digestive system.
Stay Hydrated
Dehydration is a common migraine trigger, so it's essential to stay properly hydrated throughout the day. Aim to drink plenty of filtered water and herbal teas. Avoid excessive consumption of caffeinated, alcoholic and sugary beverages, as they can contribute to dehydration.
Maintain a Regular Eating Schedule
Skipping meals or going for long periods without eating can trigger migraines in some individuals. To manage migraines naturally, maintain a regular eating schedule and avoid fasting. Eating balanced meals that include complex carbohydrates, lean proteins, and healthy fats can help stabilize blood sugar levels and reduce the risk of migraine attacks.
Practice Stress Reduction Techniques
Stress is a well-known migraine trigger. Learning to manage stress through relaxation techniques can be a powerful natural migraine prevention method. Practices like meditation, deep breathing exercises, yoga, and progressive muscle relaxation can help you relax your mind and body, reducing the likelihood of migraine attacks. For a very powerful stress reduction technique, learn and practise Emotional Freedom Techniques, also known as tapping to reduce stress in a few minutes every day. Try tapping along to this short video and feel calmer and more focussed.
Maintain a Regular Exercise Routine
Regular physical activity can help reduce the frequency and severity of migraines. Exercise releases endorphins, which are natural pain relievers, and can improve overall well-being. However, it's essential to choose low-impact exercises, as high-intensity workouts can sometimes trigger migraines in susceptible individuals. Walking, swimming, and gentle yoga or Pilates are good options to consider.
Maintain a Consistent Sleep Schedule
Irregular sleep patterns and insufficient sleep can trigger migraines in some people. To manage migraines naturally, aim to maintain a consistent sleep schedule by going to bed and waking up at the same times every day, even on weekends. Ensure your sleeping environment is conducive to rest by keeping the room dark, quiet, and at a comfortable temperature.
Consider Hormonal Changes
Hormonal fluctuations, particularly in women, can contribute to migraines. Some women experience menstrual migraines, which occur around the time of their menstrual cycle. Track your menstrual cycle to identify if this is relevant for you. If you would like help in this area, a kinesiologist is able to identify which of your hormones are not in balance and support you with natural solutions to bring you back into equilibrium.
Conclusion
Migraines can significantly impact your quality of life, but there are natural ways to manage them without relying solely on medications. By identifying and avoiding trigger foods, staying hydrated, keeping regular eating and consistent sleep schedules, managing stress, incorporating regular exercise, addressing hormonal factors and considering alternative therapies like kinesiology and EFT to help you with these strategies, you can take proactive steps to reduce the frequency and severity of migraine attacks.
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