Diet

If you have recurring migraines, you know that some foods and drinks may trigger migraines. However, these triggers depend on the person, therefore it’s best to observe which foods trigger your migraines.

Skipping meals, fasting, and dehydration can also trigger migraines, so it’s important to stay hydrated and don’t skip meals. 

Here are the most common migraine triggers:

• Cheese
• Alcohol
• Caffeinated drinks
• Chocolate
• Dairy products
• Citrus fruits
• Processed meats
• Nuts
• White bread

Several diets such as modified Atkins and ketogenic diets are effective for migraine prevention because they increase serotonin production and reduce inflammation in the brain.

Foods that are rich in omega-3 fatty acids can also help in reducing the duration of migraine attacks. Based on a trial published in 2018, participants who have migraines experienced a reduction of three and a half hours in a migraine attack when they consumed foods that contain omega-3 fatty acids. However, it had no effect on the severity or frequency of attacks.

Yoga

Yoga uses meditation, breathing, and body posture exercises to promote well-being. A study found that yoga helps in the duration, frequency, and intensity of migraine headaches by reducing the release of stress hormones and stabilising the sympathetic nervous system. Yoga helps improve vascular health, anxiety, and tension in migraine-trigger areas. 

Some people can be triggered by aerobic exercises, that’s why it’s important to practise mindfulness and workout slowly. If you notice that yoga increases your pain, don’t push yourself too hard. Yoga seems to be more effective when it alleviates stress and boosts your mood.

Acupressure

Acupressure is a process of stimulating pressure points on your body, which help relieve gastrointestinal symptoms like nausea. It can improve the tension and tightness in the shoulder and neck muscles. 

Here are the few common pressure points for treating headaches:

• Triple Energizer 3 is found behind the knuckles in the groove formed by the tendons of the fourth and fifth fingers.
• Gallbladder 20 is located by feeling the ear bone and following the groove to where your neck muscles connect to the skull. 

Stay Hydrated

According to the American Migraine Foundation, one third of people with migraine reported dehydration as a migraine trigger. Make sure to drink plenty of water, especially when exercising. During hot days, you need to drink more water than usual.

Sleep Well

According to a 2016 study, they found that poor sleep quality is connected with high migraine frequency for people with migraine with and without aura. To help prevent migraines, make sure to go to bed at the same time every night. Avoiding caffeine late in the day and stimulating activities before bed are some ways to improve your sleep.

Ice Pack or Cold Compress

Both heat and ice can be used to relieve pain, however, most people prefer cold compress to lessen migraine pains. Cold compress can be placed on the forehead, temples, or back of the neck. 

When using an ice pack, it’s best to have a cloth between your skin and the ice pack. If you’re using a commercial cold pack, make sure that there are no leaks because chemicals can escape and harm your eyes.

Natural Supplements

When you have migraines, you know how these pulsing and throbbing headaches can impact your daily activities. While medications can help you manage migraines, you might experience side effects.

That’s the reason why some people find “natural” supplements to find relief. The good news, these supplements have evidence that they may help in migraine prevention. 

Magnesium - Magnesium is a powerful supplement.

• It helps maintain blood pressure, nerve function and muscle function. Several studies have proven the benefits of taking magnesium supplements to help prevent migraine attacks.

Riboflavin - Vitamin B2 or riboflavin helps reduce oxidative stress related to migraine and help brain mitochondria release energy.

• An analysis of multiple studies showed that taking at least 400 mg of riboflavin daily can significantly decrease migraine symptoms, duration, and frequency.
• The great thing about Riboflavin is in the UK it is recommended by the NHS (by senior hospital neurologists) and the National Institute of clinical excellence which is a government body which determines what medicines are effective.
• The migraine sufferer should be aware that most pharmacies will not carry the right dose of Riboflavin because it is not deemed to be a medicine.
• Lower doses which are commonly found on the High Street like Holland and Barrett or Boots simply do not work to alleviate migraine.

Coenzyme Q10 - CoQ10 helps reduce the levels of enzymes that lead to nerve inflammation.

• According to experts, CoQ10 helps reduce the duration and frequency of migraine headaches, but does not reduce the severity of migraine. Once again migraine sufferers must see the dosage very carefully.
• Typical High Street doses of Coq10 e.g. are completely ineffective.

• Migrasoothe-Pro - contains 400 mg of Riboflavin Vitamin B2 and 220 mg of L-Tryptophan. Enhanced with B6, B12 and Folic Acid. We include tryptophan to support serotonin levels which are lower in Migraineurs. There is also evidence indicating that B6 B12 and folic acid can be prophylactic for migraine auras. 

• Mag-Shield Pro Magnesium Citrate 500 mg - provides 150 mg active magnesium in a highly bioavailable form.

• Cor Shield 300Mg of Coenzyme Q10 - contains Vitamin B1. Suitable for vegans and vegetarians. It is recommended to take 300 mg of CoQ10 with our Riboflavin 400 mg (Migrasoothe-B) daily to help prevent migraine attacks. 

Here are some of the supplements we offer at Bespoke Biotics:

Migrasoothe-Pro - Riboflavin 400 mg + Enhanced Supplements		1 per day Morning
Mag-Shield Pro - Magnesium Citrate 500 mg		4 per day 2 Morning /  2 Evening
Cor Shield Coenzyme Q10 - 300mg		1 per day Morning

 

Disclaimer

Information provided by this article and our company is not a substitute for direct, individual medical treatment or advice. It is the responsibility of you and your healthcare providers to make all decisions regarding your health.