Behavioral Management:
Get enough sleep but don't oversleep. The average adult needs six to eight hours of sleep a night. It's best to go to bed and wake up at regular times, as well. There are several rules about sleep hygiene (the term about managing your sleep).
Rest and relax. If possible, rest in a dark, quiet room when you feel a headache coming on. Place an ice pack wrapped in a cloth on the back of your neck and apply gentle pressure to painful areas on your scalp.
Try muscle relaxation exercises. Progressive muscle relaxation, meditation and yoga don't require any equipment. You can learn them in classes or at home using books or tapes. Or spend at least a half-hour each day doing something you find relaxing — listening to music, gardening, taking a hot bath or reading.
Keep a headache log. Continue keeping your headache log even after you see your doctor. It will help you learn more about what triggers your migraines and what treatment is most effective. Start doing this immediately. Click here to download our Migraine Log.
Exercise regularly. Regular aerobic exercise reduces tension and can help prevent migraines. If your doctor agrees, choose any aerobic exercise you enjoy, including walking, swimming and cycling. Warm up slowly, however, because sudden, intense exercise can cause headaches. Obesity is also thought to be a factor in migraines, and regular exercise can help you keep your weight down.
Reduce the effects of estrogen. If you're a woman with migraines and estrogen seems to trigger or make your headaches worse, you may want to avoid or reduce the amount of medications you take that contain estrogen. These medications include birth control pills and hormone replacement therapy. Talk with your doctor about the best alternatives or dosages for you.
Alternative treatments:
Nontraditional therapies may be helpful if you have chronic headache pain.
Acupuncture. In this treatment, a practitioner inserts many thin, disposable needles into several areas of your skin at defined points. A number of clinical trials have found that acupuncture may be helpful for headache pain.
Biofeedback. Biofeedback appears to be especially effective in relieving migraine pain. This relaxation technique uses special equipment to teach you how to monitor and control certain physical responses related to stress, such as muscle tension. The Brain Clinic specializes in biofeedback; click here to learn more.
Massage. Massage may help reduce the frequency of migraines. And it can improve the quality of your sleep, which can, in turn, help prevent migraines.
Herbs, vitamins and minerals. There is some evidence that the herbs feverfew and butterbur may prevent migraines or reduce their severity. A high dose of riboflavin (vitamin B-2) also may prevent migraines by correcting tiny deficiencies in the brain cells. Coenzyme Q10 supplements may be helpful in some individuals. Oral magnesium sulfate supplements may reduce the frequency of headaches in some people, although studies don't all agree on this issue. Magnesium taken intravenously seems to help some people during an acute headache, particularly people with magnesium deficiencies. Ask your doctor if these treatments are right for you. Don't use feverfew or butterbur if you're pregnant. *Above information taken from www.mayoclinic.com
Recommended Reading:
“The Migraine Brain: Your Breakthrough Guide to Fewer Headaches, Better Health” by Carolyn Bernstein, M.D. and Elaine Cradle http://www.migrainebrain.com
Recommended magnesium formula headache reliever:
Alexander Mauskop, MD has a mineral supplément which might be worthwhile for some people. http://www.migralex.com/migralex
Combining his years of experience in treating headaches with the results of the latest headache and magnesium research, Dr. Mauskop developed a unique headache pain reliever called Dr. Mauskop’s Migralex™.
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