Tips to manage your migraine

Are You Struggling with Headaches?

Is it a lingering headache that just won’t go away?

Is it frustrating taking time out of work to lie in a dark room?

You’re not alone.

“The low moods and feeling helpless when I experience a migraine are ruining my life. I try to stay positive but feel like I’m going around in circles. Migraines can’t be seen, and that’s why no one understands”

There are many stories of people complaining of increasing headaches and migraines, as we’re all experiencing ongoing uncertainty, less structured work routines, long working days, not taking breaks and having to change the way we live.

This blog will help you to understand and identify your personal triggers. Create a plan to manage your migraines better in the future and regain all those moments in life that get lost in the tsunami of a migraine episode.

Let’s get started!

So, is there a difference you may ask? Is a migraine just a bad headache?

During a migraine you will usually experience an intense headache on 1 side of the head. The intensity can vary from moderate to severe throbbing sensation that gets worse when you move and stops you from doing your planned activities that day

What are the signs to look out for?

For some people the pain can occur on both sides of the head and may

·  affect your neck

·  make you feel sick

·  not able to concentrate on a task

·  feel very hot or very cold

·  experience tummy pain with diarrhoea

·  become more sensitive to noise, bright light, changes in temperature and smells around you.

The 4 stages of a migraine

·      You may notice a pre headache stage a few hours or days before the migraine attack. Changes in your mood, energy levels and appetite are all signs to look out for. Others around you may notice a change in your behaviour too.

·      Do you experience flashes of light, blind spots, dizziness or pins and needles known as aura?

·      This leads to the dreaded headache stage with pulsating or throbbing pain accompanied by feeling sick or sensitivity to lights and sounds lasting 4 to 72 hours.

·      As the headache and symptoms gradually resolve the whole experience may leave you feeling tired for a few days.

What causes a migraine?

There are many triggers to migraine headaches and the key to managing your symptoms is recognising your personal triggers. Here are some triggers to look out for;

·  Changes in hormone levels like oestrogen during menstruation can trigger symptoms up to 2 days before your cycle and up to 3 days after.

·  It’s quite normal to experience stress, anxiety and tension in our everyday routines juggling our work home life balance. These emotional triggers if continuous or sudden can aggravate symptoms

·  Working from home on laptops is not great for posture and can create neck and shoulder tension. Staring at screens for long periods without a break are not helpful either. We often try to fit in too much in 24 hours of each day leaving us feeling tired and not achieving good quality sleep. If you’ve suddenly decided to transform from a couch potato to running 5K overnight, your body is not used to strenuous exercise and could trigger symptoms. This isn’t the case for everyone, increasing data from research (Lockett D and Campbell J) suggest moderate regular exercise can be an effective way to reduce the frequency of attacks.

·  There are lots of myths around foods that can trigger symptoms. I would say the most important thing is to eat regularly and not skip meals. Get into the habit of drinking lots of fluids during the day, remembering alcohol, tea and coffee are not great for rehydrating the body. It is possible certain foods like chocolate, citrus fruits and foods high in tyramine (cheddar, stilton, camembert, smoked salmon, pickled herrings, marmite and cured meats) maybe ones to look out for on your radar.

·      Have a look at the medicines you’re regularly taking and speak to your GP. Some common culprits are sleeping tablets, the combined contraceptive pill and HRT.

Next steps?

Migraines don’t need to take over your life. Learn to recognise and eliminate your triggers with the help of a diary to help you record and manage your symptoms.

This is general advice. Everyone experiences migraine differently and medications work differently for different people. Before you start or stop any course of treatment, it’s very important that you seek the advice of your GP.

Say Yes to a Healthier Happier You!

 If you enjoyed reading this blog, you may enjoy other blogs in this series.

If you are feeling stuck why not book in for a complimentary chat with me.