Migraines: Here's a guide to causes and prevention methods for effective headache relief

Dehydration can contribute to headaches, so make sure to drink plenty of water throughout the day. (Image: Canva)

Ever had one of those headaches that feels like a freight train is running through your skull? You might be suffering from a migraine, especially if it occurs on one side of your head and is accompanied by nausea, vomiting, and extreme sensitivity to light and sound.

Migraines occur most frequently in the morning, especially upon waking. Some people have migraines at predictable times, such as before menstruation or on weekends following a stressful week of work. Many people feel exhausted or weak following a migraine but are usually symptom-free between attacks.

Let's talk about what might be causing these headaches and how you can ease the pain naturally. There are simple measures that you can take that might help you manage them without popping pills.

According to an article published by the US-based National Institute of Neurological Disorders and Stroke on its website, “Untreated attacks last from four to 72 hours. Other common symptoms include increased sensitivity to light, noise, and odours; nausea; and omitting. Routine physical activity, movement, or even coughing or sneezing can worsen the headache pain.”

While the exact causes of migraines are not fully understood, several factors are believed to contribute to their development, including:

• Hormonal changes: fluctuations in oestrogen levels, particularly during menstruation, pregnancy, and menopause, can trigger migraines.
• Stress and anxiety: Emotional stress can be a significant migraine trigger. Certain foods and drinks: Sensitivity to specific foods or beverages, such as red wine, aged cheese, chocolate, or caffeine, can lead to migraines.
• Lack of sleep: Irregular sleep patterns or insufficient sleep can increase the risk of migraine attacks. Bright lights and loud noises: These sensory stimuli can be particularly bothersome for people with migraines and may trigger an attack.
• Weather changes: Some people experience migraines in response to changes in weather, such as barometric pressure fluctuations.

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While medication is often used to treat migraines, there are also a few things that can be done to relieve symptoms non-medically. Here are some effective strategies:

• Identify triggers: Keeping a migraine diary can help you identify specific triggers, allowing you to avoid them and reduce the frequency of attacks.
• Manage stress: Practice relaxation techniques like meditation, deep breathing exercises, or yoga to reduce stress and anxiety.
• Get enough sleep: Aim for 7-8 hours of quality sleep each night to maintain a healthy sleep-wake cycle.
• Maintain a healthy diet: Eat a balanced diet rich in fruits, vegetables, and whole grains. Avoid foods and drinks that trigger migraines.
• Stay hydrated: Dehydration can contribute to headaches, so make sure to drink plenty of water throughout the day.
• Exercise regularly: Regular physical activity can help prevent migraines and improve overall health.
• Apply cold or hot therapy: Applying a cold compress to the forehead or a hot compress to the neck can provide temporary relief from migraine pain.
• Try relaxation techniques: Techniques like massage, acupuncture, or biofeedback can help manage migraine symptoms.

It's important to note that while these non-medical strategies can be effective, they may not work for everyone. If you experience frequent or severe migraines, it's essential to consult with a healthcare professional for proper diagnosis and treatment.