Migraines are debilitating, scary and just downright horrible. So many people have brought to my attention there concerns of not wanting to have to constantly take medication. So in working to overcome this problem these strategies that I am sharing with you have helped tremendously, either totally eliminating the problem but for many decreasing them to where they can't remember the last time they had a migraine.
As we know medication is a proven way to treat - and prevent - migraines. But medication is only part of the story, taking care of ourselves is the vitally important.
The same lifestyle choices that promote good health can reduce the frequency and severity of your migraines.
In fact, combining lifestyle measures with medication is often the most effective way to handle migraines
Here are some tried and true ways to help you to manage these debility moments:
•Seek a calm environment
At the first sign of a migraine, retreat from your usual activities if possible.
◾Turn out the lights. Migraines often increase sensitivity to light and sound. Relax in a dark, quiet room. Sleep if you can.
◾Try temperature therapy. Apply hot or cold compresses to your head or neck. Ice packs have a numbing effect, which may dull the sensation of pain. Hot packs and heating pads can relax tense muscles. Warm showers or baths may have a similar effect.
◾Massage painful areas. Apply gentle pressure to your scalp or temples. Alleviate muscle tension with a shoulder or neck massage. If you engage in having regular massage treatments with a Professional Massage therapist this has been known to help prevent migraines.
◾Drink a caffeinated beverage. In small amounts, caffeine can enhance the pain-reducing effects of acetaminophen and aspirin. Be careful, however. Drinking too much caffeine too often can lead to withdrawal headaches later on
◾Sleep well - Migraines may keep you from falling asleep or wake you up at night. Likewise, migraines are often triggered by a poor night's sleep. Here's help encouraging sound sleep.
◾Establish regular sleep hours. Wake up and go to bed at the same time every day - even on weekends. If you nap during the day, keep it short. Naps longer than one hour may interfere with night-time sleep.
◾Unwind at the end of the day. Anything that helps you relax can promote better sleep. Listen to soothing music, soak in a warm bath or read a favorite book. But watch what you eat and drink before bedtime. Heavy meals, caffeine, nicotine and alcohol can interfere with sleep.
◾Minimize distractions. Save your bedroom for sleep and intimacy. Don't watch television or take work materials to bed. Close your bedroom door. Use a fan to muffle distracting noises.
◾Remove Negative Habits: Habits that are harmful to you such as smoking, taking of social drugs, drinking excessive alcohol, even sometimes not necessarily drinking alcohol in excess will be a contributing factor to migraines due to the preservatives used.
◾Don't try to sleep. The harder you try to sleep, the more awake you'll feel. If you can't fall asleep, read or do another quiet activity until you become drowsy.
◾Check your medications. Medications that contain caffeine or other stimulants - including some medications to treat migraines - may interfere with sleep. Your eating habits can influence your migraines.
◦Mindful Nutrition
By becoming aware of the foods we eat, when we eat and what may be consistent in bringing on a migraine may well assist in keeping these to a minimum.
◦Be consistent. Eat at about the same time every day.
◦Don't skip meals. Breakfast is especially important.
◦Eat Fresh have a diet with 75% Fruit and Vegetables
◦Protein have good quality protein such as lean meat, chicken fillets and fish (Preferably organic when possible and from a good quality butcher for meats and Fish shop
◦Foods that may trigger migraines. If you suspect that a certain food - such as aged cheese, wine, msg, additives or preservatives - is triggering your migraines, eliminate it from your diet to see what happens. Eliminate if not entirely the majority of processed foods this includes anything that is in a packet or a tin, the other important food to eliminate is processed meats such as ham, processed chicken, salami, metwurst and so on.
◦Drink Water – water is an essential part of our daily activity plan it flushes out the toxins in our body, it also is the carrier for essential nutrients to the brain therefore plays a vital role in the prevention of headaches/migraines
◦Stress: Learning to acknowledge and cope - Stress and migraines often go hand in hand. You can't avoid daily stress, but you can keep it under control - which can help you prevent migraines.
◦Exercise regularly during physical activity, your body releases certain chemicals that block pain signals to your brain. These chemicals also help alleviate anxiety and depression - conditions that can make migraines worse. If your doctor agrees, choose any exercise you enjoy. Walking, swimming and cycling are often good choices. But it's important to start slowly. Exercising too vigorously can trigger migraines.
•Lifestyle Changes
◦Simplify your life. Rather than looking for ways to squeeze more activities or chores into the day, find a way to leave some things out.
◦Manage your time wisely. Update your to-do list every day - both at work and at home. Delegate what you can, and break large projects into manageable chunks.
◦Take a break. If you feel overwhelmed, a few slow stretches or a quick walk may renew your energy for the task at hand.
◦Change our attitude. By staying positive - If you find yourself thinking, "This can't be done," switch gears. Think instead, "This will be tough. But I can make it work."
◦Let go. Don't worry about things you can't control.
◦Relax. Deep breathing from your diaphragm can help you relax. Try to do 20 minutes of deep breathing every day. It may also help to consciously relax your muscles, one group at a time. When you're done, sit quietly for a minute or two.
◦Keep a migraine diary Living with migraines is a daily challenge. But making healthy lifestyle choices can help. Ask your friends and loved ones for support. If you're feeling anxious or depressed, consider joining a support group or seeking counselling. Believe in your ability to take control of the pain. A diary may help you determine what triggers your migraines. Note when your migraines start, what you were doing at the time, how long they last and what, if anything, provides relief. Eventually you may be able to prevent migraines by changing patterns in your daily life.
◦If migraines persist on a regular basis that is daily, weekly, even monthly it will pay for you to have a health check and go through other possible causes.
Take time out to Enjoy life & Regenerate
Aim for Balance
Julie Doherty is a Fully Accredited Naturopathic & Massage Practitioner with the Australian Traditional Medicine Society Ltd.
Having completed Professional Qualifications in Naturopathic Medicine: Herbal Medicine: Homoeopathic, Nutritional Medicine: Holistic Massage Therapy: Body Work: & Natural Beauty Therapy. This has enabled Julie to follow her dream of supporting people to overcome their health issues & heal their body with the use of a combination of Naturopathic, Herbal, and Homoeopathic & Nutritional Medicines & Therapies to become well without causing further harm or complications
Julie is involved in supporting other health care professionals with treatment protocols for people who are on prescription medication, chemo therapy and other related health care procedures
Julie’s vision and passion has been & still is to assist each person to become well with the least invasive & most effective treatments. Whilst working with likeminded people.
Over the past 25 years, Julie Doherty has successfully treated & assisted people with various areas of ill health and disease from the common cold, skin ailments through to cancer.
Julie’s approach is to enable each person to have the best “Quality of life possible” whilst making your treatments effective, affordable and manageable incorporating these strategies into each person's everyday living. Respecting each person's culture and individual characteristics
Julie is a sought-after public speaker, lecturer & author providing community talks, facilitated & implementing professional related courses.
Julie is a published blogger and author who is recognized for her expert knowledge with Self Growth supporting & providing assistance with healthy life protocols.
Julie has been recognized by the Stanford Who's Who and the Continental Who's who for her dedication and recognition of excellence as a Health Care Practitioner, Executive, Entrepreneur and Professional standards of ethics.
What makes the work of Julie Doherty stand out? The successful testimonials of her clients becoming well both-young and old, from a wide range of disease and signs of ill health: It has been commented about her humanness, her humour, her willingness to reveal so much of herself, her belief and commitment to her industry and clients, and the easy-to-understand style of her communicating and her simplistic way of explaining treatments and programs to become well. Her understanding of the interconnectedness when there is a problem with health and it is out of balance that it is never just one thing, so addressing all related causes of the health problem/problems that she addresses with you.
To complement our healthy treatment programs Julie has formulated a Skin, Hair & Body Care Range that is good for you “Just For You”, not only will it have your skin looking great, healthy & vibrant. Your skin needs to be fed good healthy nutrients the same as your body