Disclaimer: I am not a doctor, dietician, nutritionist, or medical professional. I am a holistic health advocate, former health coach, and migraine sufferer. I am offering my experience in hopes of helping others who suffer from migraines, but this is not medical advice. Especially if you are getting headaches and don’t know if they are migraines, seek medical attention to rule out anything more serious.
Migraines are the worst!
This past week alone, I’ve seen friends and aquaintances come down with migraines. One friend couldn’t make dinner when we were looking forward to catching up. An author and speaker I’ve always admired came to town and had to change plans and muscle through despite feeling awful. Another friend ended up in an emergency clinic.
As migraine sufferers can attest, the pain is excruciating, but equally terrible is everything we miss out on during the days we’re sick. Migraines keep us from doing what we want and being with the people we love.
Migraine headaches run in my family, so I was no stranger to seeing relatives bed-ridden with these debilitating headaches. I got my first migraine in middle school, in the back of my best friend’s mom’s suburban. After that, I had them at least once a month until 2013. That’s when I tried something drastic. I gave up gluten and seemingly got rid of my migraines. (Diet was a major trigger of mine, but they eventually came back with a vengeance in 2022 due to stressors.)
Migraines can be caused by anything from certain foods and weather changes to hormones and stress. Once you get a migraine, it seems there is little help except to go through it. In my experience, being disciplined enough to take preventive steps is my best coping strategy.
These are six things I do to prevent or delay my next migraine.
Avoid Food Triggers
My relatives know they will get a migraine if they eat processed meats, cheese, chocolate, or citrus. I have found that eating gluten and drinking red wine will give me a migraine. Notice if the foods or drinks you consume could make you sick. Try an elimination diet to see if avoiding these triggers helps. If you do have a food trigger, stay away from it. It’s not worth it!
Avoid Stressors
Stressors are everywhere. They aren’t always avoidable. But if you notice certain people, situations, or behaviors are excessively stressful, seek ways to reduce exposure or cut them out completely. For me, overconsumption of news is a major stressor. I consume it in small doses. The same goes for social media. I gave up social media for two years!
If I am coming up on a stressful situation, I try to balance it out with plenty of activities I enjoy and rest. Does a certain person or situation make your jaw tighten or your shoulders round? Think about what you can do to avoid or minimize that situation, or at least consciously allow your body to release tension.
Avoid Caffeine
One common thread I see among people who get migraines is that we tend to be high achieving and full of energy. For me, when I feel overly anxious and energized caffeine (or for that matter, extreme South Texas heat, spicy foods, etc.) can exacerbate my feelings of anxiousness and my desire to hustle. If you feel worked up, try sipping some soothing chamomile or peppermint tea instead of another cup of joe. Peppermint tea is especially cooling and helps balance out overacting energy.
Get a Massage
When my migraines kicked up again a few months ago, I went to my chiropractor for help. He did an adjustment but also said that the tension in my neck, shoulders, and upper back needed to be released. He recommended a massage. (Not the relaxing one with lots of scents.) He sent me to an in-office deep tissue massage therapist who helped me work out knots over three or four sessions. I have been migraine-free since then and know regular chiropractic adjustments and massage therapy are a world of help.
Get Outside
Another solution for feeling worked up and stressed out is to get outside. This is so important to me that when we moved a few years ago, I sought out a yard with plenty of trees and shade. Nature has a calming effect, and whether you’re getting fresh air or taking a short walk, it has a way of helping us reset and mitigate the effects of stress that can lead up to another migraine.
Do Yoga
I started doing yoga in college so I could better manage stress. I eventually got certified to teach, and after doing that, have continued to incorporate yoga as a regular wellness practice. If you are new to yoga, try several classes to find out what’s the best fit for you. There are tons of styles and teachers to choose from. I used videos by Lindsey Samper heavily during the pandemic and on occasion now. My favorite, “Yoga Therapy for Back Pain, Next Pain and Stress Relief,” is free on Amazon Prime.
We might not be able to prevent every migraine headache, but with some awareness, discipline, and proactive behavior we may be able to delay our next one.
What about you? What strategies have you found helpful in preventing or delaying migraines?
P.S. Migraine headaches are one reasons I took a year to study holistic health. I didn’t coach much, but my passion for being proactive about health and keeping our families healthy is strong! That’s why I wrote and illustrated the children’s picture book “When I Take Care of Me.” From A to Z, there’s always something we can do to keep our bodies, minds, and spirits healthy and strong! It’s true for grown-ups and for kids!
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