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Chinese General Hospital

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© 2015 by Winnie Lim Khoo MD. Proudly Philippine Made

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Practical home remedies for your migraine

 

Migraine is not your ordinary headache! It is an extremely incapacitating series of symptoms that usually includes a severe throbbing recurring pain on one side of the head. However, in 1/3 of migraine attacks, both sides are affected. The pain last between 3 and 72 hours and are often accompanied by one or more of the following disabling symptoms: visual disturbances, nausea, vomiting, dizziness, extreme sensitivity to sound, light, touch and smell, and tingling or numbness in the extremities or face. Of course, everyone is different, and symptoms vary by person and sometimes by attack.

 

Medication is a proven way to treat. But medication is only part of the story. It's also important to take good care of yourself and understand how to cope with migraine pain when it strikes. The same lifestyle choices that promote good health can also reduce the frequency and severity of your migraines.

 

1. Seek for a calm environment

 

 

  • Turn off 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.

  • Drink a caffeinated beverage. In small amounts, caffeine alone can relieve migraine pain in the early stages. 

2.  Eat a well balanced diet

 

 

  • Be consistent. Eat at about the same time every day.

  • Don't skip meals. Fasting increases the risk of migraines.

  • Keep a food journal. Keeping track of the foods you eat and when you experience migraines can help identify potential food triggers.

  • Avoid foods that trigger migraines. If you suspect that a certain food — such as aged cheese, chocolate, caffeine or alcohol

3.  Have a good night 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 20 to 30 minutes may interfere with nighttime 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. Intense exercise, 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. 

  • 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.

4.  Regular Exercise

 

During physical activity, your body releases certain chemicals that block pain signals to your brain. These chemicals also help alleviate anxiety and depression, which can make migraines worse.

 

5.  Manage Stress

 

  • 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. 

  • Take a break. If you feel overwhelmed, a few slow stretches or a quick walk may renew your energy for the task at hand.

  • Adjust your attitude. Stay 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."

  • Enjoy yourself. Find time to do something you enjoy for at least 15 minutes every day. It could be playing a game, having coffee with a friend or pursuing a hobby. Doing something you enjoy is a natural way to combat stress.

  • Relax. Deep breathing from your diaphragm can help you relax. Focus on inhaling and exhaling slowly and deeply for at least 10 minutes 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.

 

People with migraines often have other types of headaches, which may not be as severe or debilitating as their migraines. If you have headaches—migraine or otherwise—more often than not…then it’s time to visit your doctor.  #headache #migraine #pain #vertigo #nausea #dizziness #specialist #doctor #neurologist #winnielimkhoo #health #advise #tips #consultation #goodhealth #nutrition #diet #exercise #manila #philippines

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