COVID-19 has created new work and life scenarios for many of us and this can cause increased stress which can aggravate Migraines. Excess time in front of a computer can also trigger Headaches.
Below are suggestions to help reduce episodes of Migraines.
Hints to manage Migraine
Conservative management of migraine means things you can do to reduce episodes without medications. By being aware of these behavioral lifestyle changes you can lower the threshold for triggering an event. Not all things here are triggers for everyone but being aware of which things you are sensitive to can help you recognize and reduce symptoms. Identifying your risks or triggers you can monitor or changes to help reduce the frequency or severity of migraines.
Stress Management
Relaxation programs, biofeedback, deep breathing, and yoga are things that can be learned to help reduce stress. Meditation apps are a great resource and are available free on your phones. Learn to pace yourself and say no and ask for help. We all have stress but sometimes we need outside help to manage this so consulting a psychologist can be key in management.
Regular exercise can reduce the frequency and symptom severity of Migraines and contribute to stress reduction. This includes aerobic exercise like walking, swimming, bicycling, or exercise classes such as Yoga. Studies have shown 40 minutes 3x a week can be helpful in reducing the need to use medication and frequency of migraines episodes.
Dietary Triggers
Some foods are triggers for migraineurs, usually triggering symptoms within 2 hours of eating them. Becoming aware of what bothers you can be very helpful. Particular substances are known triggers such as Tyramine, which is a substance added to foods that are aged fermented or stored for long periods. Common triggering food includes Caffeine, artificial sweeteners, wines with color, any alcohol that is dark or aged in barrels, nuts, preserved meats (nitrate content), hard or aged cheeses, and MSG. For more detail see other handouts.
Migraine resources:
Mayo Clinic Migraine Diet, theDizzycook.com, a book called The Migraine Brain by C.Berstein
Wendy Webb Schoenewald, PT, OCS
WWS Physical Therapy & Vestibular Rehabilitation
Doylestown, PA