Wellness

Migraine: 10 tips that can help you prevent attacks

Migraine is characterized in particular by a throbbing pain affecting part of the head. Symptoms can last from 2 to 72 hours. To treat a migraine attack, the doctor can prescribe anti-inflammatories as well as triptans. In prevention the patient can take antiepileptics as well as other classes of drugs.

In addition to taking medication, which is often necessary, it is possible in some cases to follow certain strict rules and some good advice to prevent this pain.

Here are 10 tips to prevent migraine:

  • Reduce or manage your stress. It is an important trigger of migraine. If possible, reduce stress in both your professional and personal life. Solutions include reducing working hours, getting help at home, etc.
  • Sometimes stress is unavoidable, so it may be a matter of turning to stress management techniques such as mindfulness meditation, sophrology, breathing techniques, EMDR, etc.

  • Exercise regularly. Exercise helps reduce stress and emotional tension. The ideal is to do aerobic exercise for 30 to 40 minutes 3 times a week, such as walking or running. In addition to having a favorable effect on migraine and stress, the practice of exercise prevents many other diseases such as type 2 diabetes, hypertension and obesity.
  • Sleep well. It is important to have a regular sleep pattern with bedtimes and wake-up times that do not vary too much from day to day. Many cases of migraines are caused by disturbed or irregular sleep. You should know that migraine can also lead to insomnia, which creates a vicious cycle. In case of sleep disturbances, consult a doctor.
  • Consume magnesium. A magnesium deficiency could cause a migraine, just like other diseases or symptoms such as cramps or pre-menstrual syndrome. This mineral is particularly indicated in case of headache.
  • Limit foods that give you a migraine. In patients, the intake of certain foods can cause seizures. It may be, for example, chocolate, coffee, sweeteners, monosodium glutamates (found in certain spices). If a food or ingredient causes an attack, it should be avoided as much as possible.
  • Practice relaxation methods. In addition to controlling stress, it helps improve breathing and promotes focus on a task. There are different relaxation methods such as breath control, music therapy, muscle relaxation techniques, etc.
  • Stop smoking. Smoking can trigger a migraine attack and make symptoms worse. It is therefore important to quit smoking as soon as possible. Discover our complete article to quit smoking.
  • Consume vitamin B2. Vitamin B2, or riboflavin, may improve migraine symptoms. Some doctors recommend a very high dose of vitamin B2 at 400 mg per day for 3 weeks.
  • Take feverfew (feverfew). It is one of the rare medicinal plants with a proven effect, or at least partially because it would take other studies to confirm its effect, to prevent migraine. To consume in the form of herbal tea, capsule or decoction, ask your pharmacist or doctor for a personalized dosage.
  • Try melatonin. In some countries this substance is not available on the market. For those who have this hormone naturally secreted by the body, melatonin acts on sleep and has been shown to be effective in treating migraines and headaches. Take 3 mg per day of melatonin before going to bed.
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