Individuals living with migraines often have recurrent attacks caused by different triggers. Learning to identify the events that bring on your migraines will assist you in preventing future attacks.
1. Stress
Over 70% of people experience high levels of stress before a migraine attack, making stress the most common trigger of headaches and migraines. Not only can stress change your brain's functions and structures, it can also cause your shoulder and neck muscles to tense up, sending pain upwards, towards your head.
How To De-stress: Find time to connect with family and friends. Building a solid social network can provide you with emotional support and lower your stress levels. Try meditating to clear your mind. Focusing on taking deep in-breaths and out-breaths can help refocus your mind on calm thoughts.
2. Lack of Quality Sleep
We depend on sleep to repair and rejuvenate our brains, along with the rest of our bodies. A lack of sleep can increase the occurrence of proteins that cause chronic pain, which in turn can trigger painful migraines.
How to get better sleep: Create a sleeping environment that's conducive to sleep: one that is quiet, dark, and a comfortable temperature. Avoid watching TV or using your phone right before bed, as this can delay the release of melatonin. Try to sleep and wake at the same time every day to improve your circadian rhythm.
3. Dehydration
Throughout the day, we generally drink beverages and water to replace the electrolytes our bodies lose through sweating and urinating. Our bodies need electrolytes to regulate muscle function and keep fluids in balance. When we don't consume enough healthy beverages, dehydration can occur, triggering migraines.
How to stay hydrated: Drink a glass of water when you wake up in the morning, with every meal, and before and after exercise. Refrain from consuming diuretics, such as caffeine and alcohol, which may lead to an increased need to urinate.
Identifying Your Triggers
To help you understand your triggers and more effectively manage your migraines, consider keeping a record of your attacks in a diary. Include daily occurrences that could be linked to your migraines, including sleep schedules, foods eaten, and beverages consumed. Keeping in mind that it may be a coming together of multiple events that triggers your migraines, check through your records for patterns.
Nutrition & Presidio Home Care Aides
Presidio's Home Care Aides understand that migraine attacks are experienced differently by everyone. As such, our Aides are always on the lookout for which environmental, physical, and or emotional factors are contributing to your loved one's migraines. From preparing migraine-safe foods, to assisting with stress management, to hydration reminders, we are here for our clients. Contact us today to learn more.