How to manage a migraine?

1. Apply a cold compress for migraine self care

Temperature therapy is well known for when an injury occurs, but it can also help when you have a migraine. Cold therapy can help constrict blood vessels or slow the signals sent to the nerves involved in migraine pain. Recent studies have found that ice bands around the neck or ice packs applied at the onset of a migraine could drastically reduce migraine pain.

Some individuals say that some people find that an ice pack applied to the head offers soothing and numbing relief.

2. Quiet dark place for migraine self care

Individuals who experience migraine are very sensitive to light and sound. It is best advised that during an active migraine attack, rest and a dark place should be seeked. This serves as a relief from pain and, in some cases, stress too. Lying down and breathing slow, deep breaths can act as meditation to relax.

3. Hydration for migraine self care

Dehydration is known to be one of the common causes of headaches and migraines. Research suggests that those who are well hydrated can reduce or even prevent their headache pains. It was found that with good water intake, the headaches became less frequent, less painful, and shorter in length.

4. Teeth grinding/chewing for migraine self care

Though chewing is very necessary, when done excessively is linked to headaches and migraine. A research study on gum chewing was conducted and found that those who frequently chewed gum were more commonly experiencing tension headaches and migraines.

Some individuals may also be in the habit of grinding teeth whilst awake or sleeping. Similarly, some clench their teeth frequently. They should try to avoid these movements to eliminate them being a factor in migraines.

5. Meditate and Massage for migraine self care

Stress or change in sleep patterns, and even extreme physical activity, can cause migraine. Deep breathing and relaxation techniques alone may not cure a migraine, but they can lower stress levels and shorten the duration and severity of pain. If regular meditation is practiced, it can help prevent a migraine from developing. Similar regular exercise has shown many benefits in reducing chronic migraine concerns.

A massage can be a good way to relax and practice migraine self-care, but it can also relieve tension and prevent headaches and migraines caused by tension. A study conducted showed that 8 out of 10 people had their pain cut in half with just one massage regularly. A pressure massage that focuses on pressure points such as feet, hands, and earlobes may help relieve migraine pain.

6. Caffeine and food for migraine self care

This could help or worsen the pain. Caffeine in moderation can provide relief; however, once excessively consumed, it can lead to dependency. This could result in a withdrawal headache if stopped.

Some foods can trigger a migraine and others that can help. Ginger is one of the foods that reduce migraine pain significantly and can reduce nausea and vomiting associated with migraine.

7. Recognise triggers for migraine self care

It is very important to avoid triggers for migraine to best prevent them from occurring. Patients can keep a headache diary or journal of the foods they eat and the patterns that develop surrounding a migraine. Every person can have different triggers, which can range from sleep patterns to certain foods.

Many treatment options can help relieve migraine pain, some of which are over-the-counter pain relief medications and some prescription medicines. Pain relief medicines like paracetamol or inflammatory medicines like diclofenac and ibuprofen are usually helpful. Prescription medicines like triptans and other beta-blockers can be used for migraine treatment.

Initially, it is vital to understand which type of pain it is: headache or migraine. It is important to treat the migraine early, as it begins, for it to not reach severe levels. People with migraines who get an aura get an indication that a migraine is coming. Taking medication in this phase allows for effective treatment of symptoms.

Individuals who may not get an aura can have difficulty assessing the migraines early stages. They can often base it on the symptoms of migraine, like sensitivity to light and sound, mood changes, and trouble concentrating, to guide them in taking their medicine.

It is vital to have a treatment plan for migraine headaches to hopefully effectively treat and in the future, reduce the number of migraine attacks. If the pain you experience is intense and debilitating or interfering with daily tasks, or it's a new type of pain, it is important to talk to your doctor about proper acute and preventative treatment.