Did you know that migraine is one of the most common types of headaches? It’s true! In fact, 1 of 7 Americans suffers from migraines. That’s a lot of headaches, and many people might not know how to prevent them—but it doesn’t have to be that way!
If you’re like most people, you know all too well that migraines are no fun. They can make you feel like your brain will explode (no kidding), and they can be pretty hard to shake off once they hit.
The good news is that there are plenty of ways to prevent migraines from happening in the first place! In this article, we’ll discuss four ways to prevent migraine headaches.
Causes Of Migraine
There are many causes of migraine, some of which are very difficult to predict. However, there are some common triggers that you can watch out for and avoid to prevent migraines from occurring.
Stress
Stress is one of the most common causes of migraines. If you have a stressful job or home life, it’s important to try to find ways to manage your stress levels and reduce their impact on your body.
Hormonal Changes
Hormones play a huge role in your body’s response to stress, so if you’re having trouble coping with stress because you’re going through menopause or other hormonal changes, this is another thing you’ll want to keep an eye on.
Food Allergies And Intolerances
If you have food allergies or intolerances, then eating certain foods can cause migraines in some people—and it doesn’t matter how much stress they’re under! If you suspect that certain foods trigger migraines for you, then it’s best not to eat those foods until after your migraine has passed so that they don’t make things worse while they’re happening (because they will).
Lack Of Sleep
If you’re not getting enough sleep, then it can trigger migraines—and this is something that stress can also cause! The more stressed you are, the less likely you’ll be able to get a good night’s rest.
Symptoms of Migraine
Migraine can be a tricky condition to manage. When you’re dealing with headaches, nausea, and sensitivity to light, it’s tough to know what’s normal and what’s not. If you’re worried that your headaches might be migraines, here are some of the most common symptoms:
Headache
It may feel like a throbbing pain on one side of your head or as if your head is squeezed from every direction. It can last from four hours to three days in some people. The pain may be accompanied by nausea and vomiting, which make it difficult for you to keep anything down.
Sensitivity to light
Some people find that bright lights set off their migraines—even flashing lights from TV screens or computers can trigger an attack for them! Other people find that bright lights are no problem, but they feel queasy when they move their eyes from side to side quickly.
Sensitivity to noise
You might find that loud noises are so unpleasant they make your head hurt even more than usual—and this could happen even if the noise isn’t very loud!
Neck stiffness
Migraine sufferers may experience neck stiffness or pain during a headache. This is often accompanied by difficulty moving their head and neck.
Numbness
Some people experience numbness in their face as part of a migraine, which can include one side of the face or both sides simultaneously.
Fatigue
If you have migraines, you may experience fatigue even without having had anything to eat or drink since yesterday’s dinner—or even longer! In fact, many people who suffer from migraines report that they are tired all day because they’re so exhausted by their headaches (and other symptoms).
How To Prevent Migraine Headaches
When you get a migraine, it can feel like your whole world is ending. You can’t think straight, you’re dizzy, and an overwhelming sense of nausea makes it impossible to do anything but lie in the dark and hope for the best.
But migraines don’t have to be that way! Here are four ways to prevent migraine headaches:
Sleep well
Migraines can be triggered by lack of sleep, so it’s important to make sure you’re getting enough. Get at least seven hours a night and make sure to get up at the same time every morning. But what if your migraines come on in the middle of the night? There are a few things you can do:
Sleep in a completely dark room. You can use blackout curtains or even black film over your windows for optimal darkness.
Take melatonin before bedtime. Melatonin is a hormone that helps regulate sleep cycles and may help prevent migraines in people who have trouble sleeping due to pain or other factors. Melatonin supplements can be purchased at health food stores or online without a prescription!
Try a white noise machine or app. White noise can help mask the sounds that might wake you up during the night and help you fall asleep faster—which means less time lying awake worrying about waking up with a migraine!
Watch What You Eat And Drink
If you’re prone to migraines, there’s a good chance that your diet or eating habits are contributing to the problem. Here are some things to avoid:
- Alcohol
Alcoholic beverages are a common trigger for migraines. If this is true for you, avoid alcohol completely or only consume it in moderation (one drink per day). You may also want to consider using an alcohol-free alternative, such as dry red wine or champagne.
- Aspartame
Aspartame is an artificial sweetener found in many foods and drinks, including diet soda and other low-calorie drinks. It can cause headaches in some people who experience migraines after consuming it.
- Citrus fruits
Citrus fruits contain high levels of vitamin C, which helps prevent heart disease but can also trigger migraine attacks in some people with a sensitivity to this vitamin. If you’re sensitive to citrus fruits, limit your intake or try substituting them with other fruits like apples or bananas!
Avoid Stress
This is a no-brainer, but it’s worth repeating: stress can be a major migraine trigger. When you’re stressed, your body releases chemicals that can make it difficult for your brain to function properly.
Stress isn’t just about work and deadlines. It can be caused by things as small as feeling overwhelmed when you’re trying to juggle too many tasks at once or not having enough time for yourself.
One way to relieve stress is by practicing meditation. Meditation helps people learn how to relax and focus on the present moment, which can help them feel less stressed overall. Meditation also teaches people how not to worry about things they cannot change, which helps them feel calmer overall.
You can also try to be more mindful of your thoughts. If you find yourself worrying about something, take a few minutes to sit down and reflect on what is causing that worry. Ask yourself why it is important for you to solve this problem right now and figure out what steps you can take to help relieve that stress.
Take Supplements
You’ve probably heard that taking a daily vitamin or supplement can help you feel better. But did you know that supplements can also help prevent migraine headaches?
Here are four ways supplements can help prevent migraine headaches:
- Magnesium
Magnesium helps relax muscles and promotes sleep, which is important for people with migraines because it can reduce the frequency and severity of their attacks.
- Fish Oil
Fish oil helps reduce inflammation, which is thought to be one of the causes of migraines. It also helps relieve stress and anxiety, which are often associated with migraines.
- Vitamin B2 (riboflavin)
This vitamin is important for energy metabolism and helps prevent oxidative stress, which may contribute to migraine attacks. Riboflavin can also help improve circulation in your brain and body.
- Vitamin B6 (pyridoxine)
This vitamin helps regulate hormones that control blood flow, which may be helpful for people who experience migraines. Vitamin B6 is also important for the nervous system and metabolism.
Bottom Line
Preventing migraines can be a challenge, but these four tips will help you get started. If you haven’t tried any of these solutions yet, we encourage you to give them a shot. At the very least, they won’t hurt—but they could just be what you need to get back on track and get rid of those migraines!