If you have ever undergone a severe head attack, i.e., a migraine, you must be familiar with the fact that it destroys your whole day. Besides debilitating head pain, migraine leads to other symptoms, like nausea, weakness, and irritability. You may find it difficult to work or study if you are sensitive to light and sound.
Migraines are neurological conditions characterised by multiple episodes of severe headaches. It may further worsen and lead to nausea, irritation, and vomiting. Although there are no long-term effects of migraine, accept the fact that it worsens after 30, it surely affects the quality of life.
Causes of migraine
- Hormonal changes
- Stress
- Lack of sleep
- Dehydration
- Skipping meals
- Eyestrain or refractive errors
- Excessive caffeine
Tips to reduce migraine pain naturally
Here is how you can reduce the severity of migraine pain through natural remedies.
- Get sufficient sleep
Sleep deprivation can affect your health severely in every way. According to a study, if one sleeps for less than 6 hours a day and it becomes a phenomenon, then he/she is likely to suffer frequent migraine attacks. Thus, sleeping too much and too less trigger migraine. Consider developing a sleeping schedule of 7-9 hours to prevent migraines.
- Drink water
Migraines may be caused by insufficient hydration.
According to studies, dehydration is the primary cause of tension headaches and migraines. Drinking water relieves headaches within 30 minutes. To avoid headaches, drink enough water and eat foods that are high in water.
Practice stress management techniques
In a report by the American Headache Society, “over 80% of individuals believe that stress is a major migraine trigger.” Thus, learning how to manage stress gracefully can help you reduce the severity of migraine pain. Stress can be caused by anything like pending down payments, the urgency to repay online loans in Ireland, work, etc. But you can manage that as well. Here is how.
Here are some stress management techniques to practice:
- Deep breathing
- Music therapy
- Meditating
- Counselling
- Progressive muscle relaxation
- Scheduling time for relaxing activities
- Mental imagery
So, these are some techniques that one can practice regularly to reduce migraine pain and frequency.
Limit Alcohol and caffeine consumption
While drinking alcohol might not cause severe headaches in some individuals, studies reveal alcohol causes tension and cluster headaches. Vasodilation causes headaches in some people by widening the blood vessels. Blood pressure medications can cause it. A diuretic, alcohol causes the body to lose fluid through urination. This causes headaches.
Treat migraine with essential oils
Researchers believe that some essential oils possess anti-inflammatory properties that might aid migraine. The oils are:
Lavender: according to a study, headache severity significantly reduced in almost 71% who inhale lavender oil
Basil: Basic oil shares magic properties of significantly reducing migraine pain when applied for 8 hours a day.
Peppermint: Diluted peppermint oil works wonders after just a few minutes of administering the oil nasally. It promotes individuals to complete daily tasks without difficulty.
Because of their low toxic profile, these oils are safe. They can be inhaled, added to a bath, and applied in diluted amounts.
Include magnesium in your diet plan
Migraine and headaches are directly linked to magnesium deficiency. Magnesium oxide supplements may help prevent migraines with aura. They may also help prevent hormonal migraines.
Include 500 mg of magnesium twice a day for 8 weeks. It helps prevent migraine without significant or major side effects.
You can get magnesium from food like:
- Sunflower seeds
- Sesame seeds
- Brazil nuts
- Peanut butter
- Oatmeal
- Eggs
- Milk
- Cashews
Try Biofeedback method
Biofeedback is a relaxation method that teaches one to control autonomic reactions to stress. Electrodes are applied to your skin to monitor physiological processes that change with stress, blood pressure, and muscle tension.
During the biofeedback method, you work with a therapist to manage stress using changes in your physiological processes like feedback.
Cognitive-behavioural therapy helps in treating migraine and is effectively free from side effects. It acts as a suitable alternative for people instead of medicines.
Include B-Complex vitamin in diet
B-complex vitamins are a group of water-soluble nutrients that play a major role in the body.
Some Vitamin B tablets may have a protective effect against headaches.
Vitamin B Complex contains 8 Vitamin B and is an easy and affordable way to treat migraines naturally.
Thus, take Vitamin B Complex regularly and keep your mind and body healthy.
Try Acupressure and acupuncture
You may release migraine pain by massaging the pressure point between the thumb and forefinger. Massage for 15-20 minutes in a circular motion.
Acupuncture is a traditional Chinese medicine that involves inserting needles into the body to stimulate specific points.
A review of 22 studies, including 4,400, found that acupuncture is an effective common migraine medication.
If you are looking for a natural way to treat chronic headaches, acupuncture may be a perfect choice.
Relaxing Yoga poses
Practising yoga and including it in routine can help battle many serious diseases, including migraine. It helps relieve stress, increase flexibility and eliminate pain.
Thus, it helps improve your quality of life. Including yoga in your routine may help reduce the frequency of headaches. Therefore, people who practices yoga for 3 months reduced headaches and migraine symptoms significantly compared to those who didn’t.
Ginger
Ginger eases nausea, brought about by many conditions, including headaches, and it might have torment assuaging benefits of migraine assaults. As per a 2020 survey of studies Trusted Source, one randomized controlled review found proof that ginger might have helpful movement. More exploration is expected to comprehend the degree and value of ginger for treating headache-related agony.
Thus, these are some ways to reduce the severity of migraine pains. Yoga, supplements, a healthy diet plan, and hydration are some important migraine treatments. Though the treatments are helpful, consult an expert.
If you frequently suffer from a migraine attack, then it is better to consult your neurological expert.
