Do You Suffer From Migraines? Follow These Tips To Lower Your Risk

What are migraines?

Migraines are much more than just a bad headache but it is often felt as a severe throbbing pain at the front or side of the head which doesn't go away with painkillers.

They are a lot more common than you expect affecting 1 in 5 women and 1 in 14 men and people usually grow out of them if they suffer them in childhood. The 3 main types of migraine are:

1. Aura & Migraine - warning signs such as seeing flashing lights before the migraine begins
2. Aura-less migraine - no warning signs before the migraine hits
3. Aura without headache - "silent migraine" when people suffer the symptoms but the headache never develops

What causes migraines?

The causes of migraines is relatively unknown as they affect many people in completely different ways. The physiological explanation for a migraine is they are brought on by changes in chemicals in the brain which is temporary but this is only a theory as it is almost impossible to prove. A lot of people who suffer migraines have a close family member who previously suffered or still does which suggests that its possible that there is a genetic factor involved. Instead of there being a main cause for this condition we usually refer to people having certain triggers such as the start of their period, certain foods/drinks or they can be stress related.

As its reported that nearly all female sufferers experience migraines around the time of their menstrual cycle between 2-3 days before or after they menstruate. Other triggers are emotional (stress, anxiety), physical (tiredness, neck or shoulder tension), dietary (missed meals. dehydration), environmental (bright lights, smoking) or medication they are taking.

Treating migraines

There is no cure for migraines at the moment but there are a few treatments that can help ease the pain or ease the symptoms for migraine sufferers.

• Painkillers - over the counter painkillers such as paracetamol and ibuprofen are great are relieving the pain of a migraine. The best time to take these are at the first signs of an attack to give them time to get into the bloodstream and ease the pain before it gets too bad. If the headache is already extremely painful it is usually too late for them to have any major effect because if you are vomiting they will not get into the bloodstream - dissolving them in water is a good alternative to get them absorbed.
• Triptans - these are prescribed by your doctor and they work well with anti-sickness medications. They are not painkillers but they work to constrict the blood vessels leading to the brain (dilation or opening up of these vessels is thought to be a cause) to help relieve the attack and allow it pass quickly. There are a few side effects such as tightness, nausea or drowsiness but they tend to be mild. Seek medical advice before taking this kind of medication.

See Also: Chronic Migraines: Is the relief possible?

• Anti-sickness medication - the biggest problem with migraines is the sicknesses that occurs at the same time. This continued vomiting makes the headache worse, further dehydrates you and prevents you from sleeping. Taking medication to prevent or control the vomiting will be very helpful when suffering an attack.

How To Lower Your Risk Of Migraines?

Although there is no cure, we mentioned there are a few common triggers so trying to prevent a migraine is the best way to avoid having attacks all the time.

Recognise your triggers

The simplest and fastest way to prevent an attack is to try and pinpoint what it is that brings on your migraine and then try to avoid them. This is not always easy because a menstrual related attack cannot be avoided.

In the diary record the following things:

• Time and date of attack
• any warning signs seen (e.g. flashing lights)
• symptoms that occur
• any medication you took
• time attack ended

After a few attacks you should be able to identify what your possible triggers are and then avoiding them will in turn lower your risk.

Take medication and supplements

There are a lot of medications available to people who suffer from migraines regularly and avoiding triggers doesn't work or cant be identified. If you suffer from severe headaches you should seek medical advice to eliminate any more serious problems and to get some form of treatment. There are various medications that can be used to lower your risk of attach such as topiramate which is usually prescribed to help epilepsy suffers but has shown good results in prevention of migraines.

There are also supplements you can take to help lower your risk too such as riboflavin (vitamin B2).

You can get these over the counter but always check with your GP in case it will affect any other medication you may be taking.

Establish regular sleep patterns

Migraines are often triggered by disruptions in sleep, and maintaining a consistent sleep schedule can help reduce the frequency and severity of these headaches.

Our bodies have a natural circadian rhythm, a 24-hour internal clock that regulates sleep-wake cycles. Irregular sleep patterns can disrupt this rhythm, increasing the likelihood of migraines. Aim for 7-9 hours of quality sleep each night. Insufficient sleep or excessive sleep can trigger migraines in some individuals.

Go to bed and wake up at the same times every day, even on weekends and holidays. This consistency helps regulate your body's internal clock and reduces the risk of migraines. If you need to change your sleep schedule, make gradual adjustments by going to bed and waking up 15-30 minutes earlier or later each day until you reach your desired schedule.

Limit caffeine intake and avoid strong odors

Caffeine, while potentially offering relief during the early stages of a migraine by constricting blood vessels, can also be a migraine trigger when consumed excessively or during caffeine withdrawal. To manage caffeine effectively, it's recommended to limit daily intake to a moderate amount, typically around 200-400 milligrams, equivalent to one 8-ounce cup of coffee. Consistency in consumption and gradual reduction, if necessary, can help prevent migraines.

Strong odors, such as perfumes, cleaning products, and certain foods, have been known to trigger migraines in some individuals. Identifying specific odor triggers through a migraine diary is essential. Once identified, minimizing exposure becomes a priority. This may involve avoiding scented products, staying away from environments with prevalent odors, and opting for fragrance-free personal care products. Maintaining good indoor air quality and communicating your odor sensitivities to colleagues or friends in certain settings can also be beneficial.

Prevent menstrual-related migraines

Because these migraine attacks tend to be quite predictable its a bit easier to try and prevent and lower the risk of developing a migraine at this time. As they are hormone related there are two ways to treat/prevent using both hormonal and non-hormonal treatments.

1. Non hormonal: NSAID's (non steroid anti inflammatory drugs) are a common type of painkiller used combined with triptans (as discussed earlier). You are usually told to take these tablets 2-4 times a day from about 2 days before your period until your last day
2. Hormonal: the contraceptive pill is a common method to help prevent migraines during the menstrual cycle, progesterone only contraceptives (if there is a lack of this hormone as a possible cause) or finally oestrogen patch's. All of these are used as a prevention to lower the risk of an attack because sufferers of menstrual related migraines are at a higher risk of stroke.

See Also: It's Now Possible To Zap Your Migraines Before They Start

Learning to live with migraines is hard-work and they can be severe enough to stop you from working. Its important to seek medical advice if you suffer more than 3 a week to try and find a prevention. Make sure to keep a diary because it will be surprising what could have caused it.