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Defense - Hold That Line Against Migraines

© Barbara J. Mitchell

Migraine sufferers, you can take action to prevent those attacks. Start thinking like a football coach - defense.

The first step is to keep a headache diary. Whenever you have a migraine, take detailed notes of several factors. First, make a list of the food and drink you've consumed in the past day or two. The list of edibles suspected of being triggers is endless: chocolate, red wine, aged cheese, lima beans (!), MSG, pizza, hot dogs, peanuts, sourdough bread, citrus fruits, raspberries, and on and on. The problem is that the same food or beverage that triggers a migraine one day might be perfectly safe to consume on another day when other factors aren't present.

Second, note any environmental factors. Did you spend time in a smoke-filled room? Is there rain in the forecast (barometric pressure)? Are you vacationing in Denver (altitude)? Did you sleep late or too little? Have you been exposed to bright lights, loud noises or strong odors?

Third, what is your stress level? If the boss yelled at you yesterday, or the kids are sick and now your husband is looking a little greenish too, you just may have found the trigger.

Fourth, how have you been feeling? If you're a women, as the majority of migraine sufferers are, where are you in your menstrual cycle? Are you pregnant or breast feeding or anything else that would affect your hormone level? Perhaps you take estrogen, birth control pills, or are going through menopause.

Fifth, list the medications you've taken in the past 48 hours, both prescription and over-the-counter.

In other words, note anything and everything that is affecting your life. After several migraines you may see a pattern that will help you and your doctor find an appropriate treatment. If not, at least you have tried the latest stress reduction technique of writing things down.

No matter what is triggering your migraines, and honestly you may never figure it out, there are several things you can do that might lessen the number or severity of your attacks. Regular exercise is one of the best. As part of a healthy lifestyle, swimming, brisk walking or whatever exercise you favor, will generally relax you and keep your vascular system in good trim so your body will handle more effectively the changes in artery size that cause migraines.

Relaxation techniques such as yoga, meditation, or relaxation training which teaches you how to reduce muscle tension can also be a help. Biofeedback works for many people. This technique uses equipment to help you monitor and modify your pulse, breathing, heart rate, etc. Once you learn it, you no longer need the equipment. Even without training you can progressively contract and relax the muscle groups of your body.