Fellow migraine sufferers, here is some information that you may find useful, along with a few tips for avoiding migraines and dealing with them when they strike. Everyone is different, and not every suggestion will work for everyone.
Some migraines may be the result of your medication, not your triggers. "Rebound headaches can be caused by regular, long-term use of medication to treat headaches,” according to the Mayo Clinic Staff. If you take a particular pain-relief medication more than a couple of days per week, some of your headaches could be rebound headaches. To limit your risk of developing rebound headaches you may want to balance your use of medication. If you take either Ibuprofen or Excedrin Migraine, for example, try to alternate which one you take. Always take the least amount possible while managing your pain, and give medication time to take effect before taking an additional dose. Unfortunately, rebound headaches may be unavoidable for those who get migraines several times a month.
Doctors suggest that you keep a “migraine diary” documenting when you have a migraine, what your symptoms were, how long it lasted, any medication you took, what you believe may have triggered it, and what you ate that day. This will help you determine your triggers and will allow you to give precise answers when your doctor asks you about the frequency of your migraines.
And remember, there's hope! Your migraines will likely become less severe and less frequent as you get older.
How to avoid migraines
- Manage your stress. (And yes, I can hear you rolling your eyes). We all know that stress is an unavoidable part of life. However, if there are things that you like to do which help relieve stress, such as meditation or exercise, try to incorporate these practices into your daily life.
- Stay hydrated. We each need about 8 cups of water per day, and at least two-thirds of Americans drink a quart less than they should. Many of us drink coffee, cola, alcohol, flavored drinks and tea instead, but caffeinated and alcoholic drinks are diuretics, which means they make you pee and are therefore dehydrating instead of replenishing.
- Avoid bright or florescent lights. Flashing lights, in particular, seem to trigger migraines for some.
- Overheating is another known trigger, so moderate your physical activity and stick to the shade.
- Get enough sleep. Easier said than done, right? Even if it seems nearly impossible to get a good amount of sleep, try to keep in mind that lack of sleep is one of the most common migraine triggers. If you are drawn in late at night by the siren song of Netflix, you may pay a painful price. It is also important to keep a regular sleep schedule.
- Eat! Do not skip meals, no matter how rushed you are. If you often do not have time to eat, keep packets of trail mix along with granola and fruit bars either in your bag or by your door where you can easily grab one when you pick up your keys. If you feel that a headache is waiting in the wings, eat small snacks frequently. Avoid eating something sugar-packed without having some protein to balance it out; keep your blood sugar levels stable. Certain foods and drinks, like chocolate, Brie cheese and red wine, seem to be triggers for some people.
- Do not listen to loud music, particularly through headphones.
- Try to limit your screen time. As a fellow screen-addict, I understand, believe me: we love our little electronic miracle machines. Short, frequent breaks from the computer, TV or phone can decrease your odds of getting a migraine.
- If you are familiar enough with your migraines to know when you are about to get one, take your medication sooner rather than later. Ibuprofen can be very effective, but it only works well when the headache is in its infancy.
- I take a vitamin supplement of magnesium every day and this seems to have helped with my headaches quite a bit. Talk to your doctor before starting any new medication, and please be aware of the maximum amount of any medication that you can take in a day.
When you are trying to get over a migraine . . .
- If one of your main symptoms is light sensitivity, find a dark room to recuperate in. Turn off all lights and screens, close the blinds, and remember a happier time. Try to avoid using your phone while recovering.
- Avoid loud sound. If there's a party next door, try hanging out in the library or an empty classroom until the pain starts to ease up.
- Run cold water over a washcloth or shirt and place it to your head, wherever the pain is worst. In my experience, this works wonders. Wrapping an ice pack in a cloth or paper towel works just as well.
- Try to eat, if your stomach is not too upset. Nausea is a common symptom of migraine. If you have found that caffeine helps vanquish your headaches, drink some coffee or tea.
