Meridian Health

If the intense pain, nausea, vomiting, and blurred vision caused by migraines are limiting your life, tap into these four self-care strategies. According to the American Headache Society, migraine sufferers who combine drug and nondrug treatments, such as the following, are likely to see the most significant improvement in migraine relief.

1. Keep a Diary

“A headache diary can help you figure out what triggers your migraines,” says Robert Terranova, D.O., a neurologist with Southern Ocean Medical Center.

He encourages you to note the following in a journal or on your computer or smartphone:

• When your migraines occur
• If they’re mild, moderate, or severe
• What you ate or drank before the headache
• How much sleep you had the night before
• Specific symptoms
• Possible hormonal factors, such as the stage of your menstrual cycle
• Exposure to possible triggers, such as bright lights, physical or emotional stress, odors, tobacco smoke, hunger, or loud noise
  

“Analyze your diary to look for patterns,” says Dr. Terranova. “For example, are you more likely to get a migraine on days when you get less sleep?”

2. Pinpoint Your Food Triggers

Migraine attacks often take place in response to foods. Common
culprits include foods that are processed, fermented, pickled, or
marinated, as well as red wine, aged cheese, smoked fish, salami,
cured meats, nuts, and chocolate.

You can tell if a certain food triggers your migraines if you experience a headache within 12 to 24 hours after eating it.

3. Practice Relaxation

Practicing relaxation methods has been proven to reduce the number and severity of headaches by 45 percent to 60 percent.

“Deep-relaxation techniques work by changing your body’s response to stress hormones,” explains Dr. Terranova. “They also slow your heart rate and the expansion and contraction of blood vessels.”

The two main techniques recommended for migraine sufferers are deep breathing, or belly breathing, and progressive muscle relaxation. Learning these techniques can teach you to spot signs of stress in your body and reduce them before they cause a headache. Using these relaxation tricks as soon as a migraine begins may reduce its severity and duration.

4. Communicate with Your Doctor

Migraines need to be managed with an effective treatment plan. It’s important to provide feedback to your doctor on the effectiveness of medication and your self-care strategies. 

About the Doctor

Robert J. Terranova, D.O.
Board Certified in Neurology
Manahawkin | 609-978-6336