Four ways to Manage Migraine this Christmas Season

Four Ways to Manage Migraine this Christmas Season

By Aoife Kimber

With a long lead to the Irish Christmas, it’s easy to find yourself caught in an endless round of invitations and planning. “We must meet for a drink before Christmas” is something we often hear. Whilst being social is one of the nicer parts of the holidays, the whirlwind of visiting relatives, going to parties, and meeting up with friends can be difficult for someone suffering from migraine. So, how do we protect ourselves while still enjoying the company of others? Here are a few tips that can help.

A Plate Full of Goodness

The Harvard T.H. Chan School of Public Health has proposed a revised version of the food pyramid. Called The Healthy Eating Plate^[1], it consists of half your daily food intake comprised of vegetables and fruits, a quarter whole grain and a quarter healthy protein. Healthy oils and water are recommended too. A study using this Healthy Eating Plate approach showed a reduction of 30% in monthly migraine days for participants^[2]. It’s a promising study with some good easy takeaways that we can adopt over the holidays.

Vegetables: Try to eat as many vegetables as you can over the holiday season. Irish winter vegetables such as turnips, cabbage and leeks are rich in vitamin C and high in fibre that helps our immune system to fight colds and flus. A vegetable that is easy to find on any holiday table is brussels sprouts – they are high in fibre, vitamins and minerals making them a perfect winter vegetable.^[3]
Fruits: We now know the science behind the adage “an apple a day…” Apples are high in fibre and have antioxidants, most notably quercetin, which lowers inflammation and helps our immune system. They are also comprised of 85% water. The deliciousness of biting into a crispy apple is something we can all enjoy.
Water: Studies show that as water intake decreases, the severity, frequency and duration of migraine headache increases^[4]. It’s recommended that females drink 2 litres of water a day and men 2.5 litres. Warm herbal teas, water with mint leaves and lemon slices or sparkling water are good ways to achieve this goal^[5]. A Canadian study showed that sipping liquid throughout the day meant less bathroom breaks versus chugging our water in one go.

Plan Ahead to Lower Stress

Research is clear – there is a relationship between stress and migraine. Studies show that stress contributes to a migraine attack and may even increase migraine symptom burden^[6] In the lead up to the holidays, pacing ourselves can lower feelings of urgency, thus lowering cortisol, our stress hormone.

Shop online: Cold rainy weather, battling through traffic and shopping in stuffy shopping malls, adds to sensory overload. Instead, opening the laptop to do our shopping online gives us a more restful experience. Asking people for their Christmas lists early, means items can be delivered in time. Don’t forget to be aware of return dates though!
Pace your visits: Visiting relatives or friends earlier in December, for a cup of tea or a stroll can give variety to a visit. Meeting at a slower pace means you catch up without pressure. It may lead to more meaningful conversations and a chance to check how others are set for the holidays too. Create a calendar and put in rest days for yourself.
Delegate: Friends, partners and family members can help you out with cooking, decorating or driving. Asking early with specific requests means we place less of a burden on those we ask

Manage sensory overload

Bright, flickering lights look attractive during the holidays, but for someone with migraine the sensory experience is vastly different. Scented candles, cigarette smoke and loud gatherings all add to the tsunami of stimuli that our brains need to process. At Christmas time, the input that our brains receive ramps up and causes our threshold for withstanding a migraine to be lowered. Be aware of the additive effect of each stimulus – position yourself away from cigarette smoke or flashing lights. Chat with family about scented candles and background music. Have a plan. If it all feels too much, it’s ok to step away.

Sleep

Shakespeare was right when he wrote that sleep is “chief nourisher in life’s feast.” Scientific studies show us that there’s a bidirectional relationship between sleep and migraine. Not only do migraineurs have higher insomnia rates, but they also have poor sleep quality and sleep fewer hours. The reverse is also true, poor sleep quality increases the risk of developing a migraine almost four-fold^[7]. Consistency is key – going to bed and waking up at the same time is a key tenant of good sleep hygiene. Holidays, get togethers and socialising can all disrupt our sleep, so it’s worth being cognisant of the fact that we should continue to enjoy ourselves while getting enough sleep.

When in doubt

Above all, be prepared. Pack an emergency kit to take with you when visiting friends and family with medications, pain relief, ice packs, ear plugs and any items you find helpful in managing migraine. If a migraine hits, these tools can help you cope until you’re able to rest or get home.

Have a lovely holiday!

About Aoife Kimber

Aoife Kimber is founder of Mind my Migraine. As a registered nutritionist and migraine sufferer, she knows first-hand how to help people reduce their migraine burden to ease pain and gain back control over their lives. Book a consultation with Aoife at www.mindmymigraine.com or find her at @Mindmymigraine on Instagram.