You may be able to reduce the severity and frequency of migraine attacks by recognizing and avoiding triggers, staying hydrated, and getting physical activity, among other methods.
If you’re living with migraine, you know how unpredictable each episode can be. Sometimes, there’s no obvious trigger. In many cases, several factors combine to increase the risk of a migraine attack. Triggers can include:
- muscle tension
- too little or too much sleep
- some foods or drinks
You might not be able to prevent every flare, but some tips can help you reduce the frequency of migraine episodes. Here are some self-care tips if you’re living with migraine.
Keeping track of your symptoms with a headache diary can help you identify and avoid possible triggers.
Hunger and skipping meals
Alcohol and caffeine are
Sleep deprivation can
Screen time and the bright light associated with it may trigger migraine attacks and lead to photophobia.
Bright lights and loud noises can be a migraine trigger for some people. If your work environment involves either, you may be able to ask for accommodations.
You can also work with a physical therapist to find an exercise plan that is right for you.
Some people may experience relief from migraine episodes by applying a cool or warm compress.
Common migraine dietary triggers can include:
- citrus fruits
- processed meats
- aspartame, an artificial sweetener
- fatty foods
You may want to use caution when eating them and take note of any symptoms that develop.
Doctors may recommend over-the-counter (OTC) and prescription medications to treat or prevent migraine episodes. It’s important to take medications as directed or prescribed. If a medication stops working or causes side effects, you can discuss alternative options with a doctor.
Some self-care practices can help you identify migraine triggers and prevent episodes. Also, physical activity may reduce the frequency of migraine episodes.