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by dupasue on April 7th, 2005

dupasue

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Besides medication, how can I ease the pain of a migraine?

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  • by Andy Is Wicked Married to Penal Colony on April 7th, 2005

    Andy Is Wicked Married to Penal Colony

    What else can you do to manage your migraine?
    Lifestyle, Diet, Physical Activity

    You and your doctor are partners in managing your migraines. In addition to exploring effective drug treatments, there are many things you can do on your own and with your doctor's guidance to help manage your migraine.

    LIFESTYLE
    Know your triggers.

    Once you know what triggers your migraine, you can learn to manage your symptoms and be better prepared for your next migraine. To help identify your triggers, keep a record and write down what you were eating, drinking, and doing, as well as what was happening before your migraine. The most common triggers are:

    Fatigue - from too much physical activity, lack of sleep, or too much sleep

    Stress - periods during or after stressful situations

    Some foods and beverages - particularly foods containing nitrites or monosodium glutamate (MSG); foods and beverages containing aspartame, an artificial sweetener; chocolate; aged cheeses; and alcoholic drinks

    Caffeine withdrawal - caused by dramatically cutting back or stopping your caffeine intake altogether. Common foods containing caffeine are coffee, tea, and some soft drinks.

    Menstruation - relating to changes in hormone levels at the time of a woman's period

    Weather changes

    Follow a regular sleep routine.
    Try to go to bed and wake up at the same time every day. Keeping to any routine may help reduce migraine, but your sleep routine is especially important.


    DIET
    Eat meals on a regular basis.
    Dieting or not eating can also bring on an attack. Having your meals at regular times each day may lessen the chance of migraine.

    Avoid foods and beverages that may trigger a migraine attack.
    Like many migraine sufferers, you may be sensitive to certain substances found in foods and food additives that may be migraine triggers. Your doctor can help you identify and avoid foods that may be migraine triggers.

    The most common triggers are foods containing nitrites or monosodium glutamate (MSG); foods and beverages containing aspartame, an artificial sweetener; chocolate; aged cheeses; and alcoholic drinks.

    Migraines may also be triggered by caffeine withdrawal brought on by dramatically cutting back or stopping your caffeine intake altogether. Common foods containing caffeine are coffee, tea, and some soft drinks.

    PHYSICAL ACTIVITY
    Exercise often.
    Regular exercise can not only keep you fit, but can also reduce stress. Ask your doctor to suggest an exercise plan that's right for you.

    Progressive relaxation
    Stress can set off a migraine headache and often shows up in your body as a stiff neck, clenched jaw, tight shoulders, or tense brow. Using progressive relaxation, you focus on relaxing the muscles in each part of your body in a step-by-step manner. By becoming more aware of the difference between tense and relaxed muscles, you can learn to relax your muscles and control your body's reaction to stress.

    Deep breathing exercise
    Tense muscles are often a sign of stress, which can trigger your migraine. By following certain breathing techniques, you can increase the amount of oxygen in your bloodstream and muscles, helping them to loosen and relax.

    -Sit down in a quiet place, close your eyes, and inhale slowly and deeply through your nose to the count of 10.
    -Allow your stomach and abdomen to expand, but try not to let your chest raise up.
    -Then exhale through the nose, also to the count of 10.
    -Focus on your breathing and your counting. Clear your mind of other thoughts.
    -Repeat 5 to 10 times

    From http://my.webmd.com/content/article/96/103883.htm#q11

    Comments

    • Wow, that you so much for all of that! :D

      here

      by here on October 26th, 2009

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