These recommendations are as effective as ‘medicine’!
Migraine pain can occur so often and so intensely as to disrupt the daily life of sufferers. However in order to prevent the headaches that can make life miserable we should stop relying on pain relievers and take special care not to disrupt sleeping routines.
Migraine attacks, which are comprised of recurring headaches and can be seen in 16 out of every 100 people, increase during season changes like November-December. The reason for this is the malaise and fatigue caused by pressure fluctuations in the changing of seasons setting off attacks and changing the order in our lives. Migraine pain can occur so frequently and be so intense that it seriously disrupts professional and social life. Migraine sufferers cannot go to work because of attacks and end up having to cancel any social engagements and leave all routine chores to another day while they isolate themselves in a quiet and dark room to wait out the attack. Aile Bahçelievler Hospital Neurology Specialist Dr. Arif Çakır pointed out that when precautions are taken against factors that trigger migraines their frequency and intensity can be reduced to a great extent, and added, “If the frequency and intensity of pain remains unchanged after all these precautions are taken, then medication is administered to prevent the pain and reduce the frequency to a noticeable degree.”
|Drink plenty of water
We are all affected greatly by the conditions we are in and our lives are almost entirely shaped by these conditions. Since 60-70 percent of our bodies and 80 percent of our brains are comprised of water, drinking sufficient amounts of water is very important. Do not neglect to drink at least 1.5-2 liters of water per day.
TO PROTECT YOURSELF FROM MIGRAINE ATTACKS …
Neurology Specialist Dr. Arif Çakır listed the 10 formulas to preventing a migraine attack:
1- Don’t rely on pain relievers too much
Every time we have a headache we take a pain reliever. But if your headache is a migraine and you are taking more than 4-5 pain pills a month you are only increasing the intensity and frequency of your migraines, because when pain relievers are over used they can increase the sensitivity of pain centers in your brain. Therefore your next step should be to seek the advice of a neurologist rather than taking any kind of pain reliever. If you are diagnosed with migraines be conscientious about taking medications as they are prescribed by your doctor.
2- Keep a migraine diary
Create a ‘migraine diary’ for yourself. In your diary make notes on a regular basis about details like what you have to eat and drink, whether or not you have been exposed to any triggering smells or stress, how many hours you have slept and what kind of physical activity you have done for how long. Also write down medications if you are using any in addition to the frequency, duration and location of the pain. By taking notes you will get better acquainted with the factors that trigger your pain and contribute to the organizing of your treatment.
3- Do not disrupt your sleeping routine
Don’t change your sleeping routine. Some people get attacks from sleeping too little while others get them from sleeping too much. A person that has a migraine from sleeping too much may wake up early all week to go to work without any pain and then sleep in on the weekend to “get a good night’s sleep” and wake up at 10 with an intense migraine. This is why you should take care to get up at the same time every day and get enough sleep.
4- Do physical activities but not high impact!
Swim, walk, ride a bike … If your headaches are not triggered by exercise almost every kind of sport that your body is soothed by, can relieve stress and be helpful in preventing migraines thanks to the serotonin hormone that is excreted during exercise. On the other hand exercising should be moderate, not intense, and it is important that it is not done to achieve high performance. Otherwise you may do the complete opposite and trigger the pain.
5- Eat regular meals
Try to eat regular meals every day. If you experience hunger between meals or late at night this may indicate a drop in blood sugar and trigger your headache. If you have experienced this you can add small snacks for yourself between meals.
6- Dance and meditate
Stress is one of the important factors that triggers pain. Do activities that relieve stress, clear your mind, increase focus and help you to stay in the moment. For example, you can dance, do yoga or meditate or get a pain relieving massage.
7. Beware of your coffee, tea and alcohol consumption
While caffeine is a substance that is found in some migraine medications and is therefore used in the treatment of migraines, it can also be a trigger for migraine pain. If your headaches are not triggered by foods containing caffeine, a daily intake (for example a maximum of 2 cups of coffee or 3-4 cups of tea is sufficient) may help migraine pain. Of course, as in everything, the important thing here is not to overdo.
8. Beware of these food items
Different kinds of food can be a trigger in each patient, but the most common food triggers for migraines are cheese, fermented beverages, greasy and spicy food, artificial flavor additives, foods containing flavor enhancing additives (for example meat and chicken broth tablets), milk, all kinds of offal, salami, frankfurters, cured meat, sausages and seafood like shrimp or mussels.