Migraine: Control headaches, identify triggers, manage pain with these expert tips

Migraine can have a lot of triggers. (Image: Canva)

Migraine is a neurological condition characterised by recurrent, intense headaches often accompanied by nausea, vomiting, and sensitivity to light and sound. These headaches can last from a few hours to several days and may be preceded by an aura, which includes visual disturbances or sensory changes. Migraines are believed to result from a combination of genetic, environmental, and neurological factors. Triggers can vary widely among individuals but often include stress, certain foods, hormonal changes, and a lack of sleep. The pain is typically unilateral, throbbing, and can be severe enough to impair daily activities. While the exact cause is not fully understood, migraines are thought to involve abnormal brain activity that affects nerve signals, blood vessels, and brain chemicals.

Managing migraines involves a combination of lifestyle adjustments, dietary changes, and sometimes medication. Here's a list of do's and don’ts that might help you control and reduce the frequency and severity of migraines, according to Mumbai-based neurological surgeon Manish Kamal.

Do's:

Maintain a consistent schedule: Keep regular sleep patterns, eat meals at the same times each day, and stay hydrated.

Identify triggers: Keep a migraine diary to track what may be triggering your migraines, such as specific foods, stress, or environmental factors.

Stay hydrated: Drink plenty of water throughout the day. Dehydration can be a migraine trigger.

Manage stress: Incorporate stress-reducing activities into your routine, such as meditation, yoga, or deep breathing exercises.

Exercise regularly: Engage in moderate physical activity regularly, as it can help reduce the frequency and severity of migraines.

Practice good posture: Maintain proper posture to avoid muscle strain, which can sometimes trigger migraines.

Follow medical advice: Take prescribed medications as directed by your healthcare provider and consult them before making any changes to your treatment plan.

Use relaxation techniques: Techniques such as progressive muscle relaxation or biofeedback may help manage pain and stress.

Don'ts:

Don't skip meals: Avoid skipping meals or having irregular eating patterns, as low blood sugar can trigger migraines.

Avoid Overuse of pain medication: Avoid using over-the-counter pain medications too frequently, as this can lead to rebound headaches.

Address sleep issues: Avoid irregular sleep patterns or sleep deprivation, as both can exacerbate migraines.

Do not consume trigger foods: Stay away from common migraine triggers such as caffeine, alcohol, aged cheeses, and processed meats if you find they affect you.

Don't neglect hydration: Don’t forget to drink enough water, as dehydration can be a major trigger.

Avoid stress: Don’t ignore stress or let it accumulate without finding ways to manage it.

Stay away from bright lights or loud noises: Try to avoid environments that can overstimulate your senses, as this can trigger or worsen a migraine.

Don't skip check-ups: Don’t avoid consulting your healthcare provider if your migraines worsen or if new symptoms develop.