The Migraine-Friendly Lifestyle
(with thanks to Dr. Raeburn Forbes and The Billionaire’s Book of Headaches)
Why is it important to look at diet and lifestyle issues?
Simple answer – Medication can only take us so far, then we have to get out and walk.
The cause of migraine is unknown, so it is not possible to cure it. Medication can and does help a great many people, however, developing a Migraine-Friendly lifestyle alongside your medication is going to increase the chances of you gaining control over your particular migraine. It will also help your medication to work more effectively for you.
You can develop a Migraine-Friendly Lifestyle by;
- Minimising your exposure to potential triggers
- Maintaining a healthy diet
- Developing a good sleep pattern
- Taking regular exercise
- Finding a way to reduce stress
- Start doing Yoga
Triggers
It is not always easy to recognise triggers, especially if you suffer from chronic migraine. Keeping a migraine diary can be a very effective way of finding them.
While some people may be sensitive to specific triggers, others may be vulnerable only when several triggers combine at once, e.g. a deadline at work, together with long hours and a missed meal may bring on an attack in someone who can usually tolerate any one of those triggers.
Some common triggers are:
- stress (positive and negative) and when stress stops (such as the weekend)
- missing meals
- tiredness or oversleeping, either too much or too little sleep
- changes in routine (such as shift work, travel and jet lag)
- hormonal changes (menstruation, pregnancy or the menopause)
- diet (experts think that only 20% of migraines are triggered by dietary factors)
- weather (changes in pressure, heat, humidity, sun glare, strong winds)
- bright or flickering lights, fluorescent or strobe lighting.
- loud or low frequency noise
- TV/computer screens/mobile devices
- strong smells (perfumes, paint, petrol etc.)
- travel (jet lag, time zone changes, air travel, car travel – travel sickness in a child can be a sign of migraine)
- smoking or smoky atmospheres
Keep a Migraine Diary or use a tracking App like Migraine Buddy or N1 Headache
Diet
Unfortunately, there is no specific ‘migraine-friendly’ diet. Unless you can point to a particular food that you know will trigger an attack for you, then you should try to eat a normal, healthy, balanced diet as much as possible.
Some people find that they feel better by leaving out gluten or dairy from their diet, but there is little evidence to suggest either as a help for everyone. Before you remove a food from your diet speak to an expert as you may be missing out on something your body needs.
- Eat a cereal/oat-based breakfast to give a slow release of sugar and keep you feeling full for longer
- Eat food rich in Magnesium, Vitamin B2 and Co-Enzyme Q10
- Try to avoid tyramine, sulphites, nitrates, MSG, aspartame and other additives as much as possible
- Do not go for long periods without food – to avoid low blood sugar levels.
- Limit intake of caffeine – tea, coffee, fizzy drinks including cola.
- Eat balanced meals including five portions of fruit and vegetables a day.
Alcohol
- Try drinking organic wines or using a filter to reduce sulphite intake
- Keep alcohol intake to recommended weekly levels:
- Men 21 units
- Women 14 units
- One unit = half pint of beer, one small glass of wine, one pub measure of spirits
Water
- It is recommended that we drink two litres (eight large glasses) of water a day.
- Drinking too little water can lead to tiredness, lethargy, headaches, inability to concentrate, dry/cracked skin and low blood pressure.
- Coffee, tea and alcohol are diuretics and therefore cause more water loss from your body.
- Take a bottle of water to work/school/university. Keep drinking throughout the day.
Sleep
Developing a good sleeping pattern is key to the migraine-friendly lifestyle.
Sleep is one of the most effective means of coping with life’s stresses and problems, including migraine. We don’t always get enough of it or we fall into erratic patterns and this messes with our brains and has a knock-on effect into our waking lives.
Many migraineurs find that they get migraines at the weekend. This can often be caused by the person sleeping longer at the weekends and this change in sleeping patterns can trigger a migraine.
On the other hand, sleeping too little when working late, parenting young children, or travelling can also trigger migraines.
Sleep
- Try to maintain a regular time of going to bed.
- Keep a notebook by your bed to write down anything you think about for the next day then forget about it
- Ensure you have a period of wind down before going to bed.
- Use biofeedback or relaxation techniques to reduce your alertness, or use relaxation apps or sounds to help lull you into a nice cosy sleep
- Avoid working at a computer close to bedtime.
- Think about your routine just before you go to bed.
- Try to have the same amount of sleep – do not under or oversleep.
- Stress reduction techniques and gentle exercise, such as yoga or Pilates, may improve the quality of your sleep.
See the following post on good sleep hygiene http://migraine.ie/2020/05/migraine-and-the-importance-of-good-sleep-hygiene/
Exercise
Exercise is a double-edged sword for people with migraine. Some types of exercise can trigger migraines in some people and men particularly seem to suffer from migraines after strenuous exercise.
Exercise releases the body’s natural painkillers, endorphins, which produce happy feelings. Exercise also strengthens your muscles, skeleton, cardiovascular and respiratory systems. Gyms however, can be an issue as the bright lights, loud music, etc., can all trigger migraine.
The important thing is to find a type of exercise that you enjoy and helps you. Find a “migraine-friendly” form of exercise that suits you and keep trying different types of exercise until you find the ones that work for you.
Exercise
- It is recommended that we try and exercise five times a week for thirty minutes
- Walking is an ideal and cheap way of exercising. Dr. Forbes says that regular walking can reduce the risk of migraine by up to 30%. Aim for ten thousand steps a day
- Park further away from the park
- Walk to the shops/school/work if you can
- Cycling is smooth motion and can be a great exercise for migraineurs
- Think what you like doing and how you may build it into your life.
Stress Reduction
Stress is a migraine trigger for many people. Researchers from Massachusetts General Hospital in Boston conducted a study in 2017 to see if they could predict a migraine attack. The single biggest predictor for migraine in their study was stress. If patients experienced more stressful circumstances a migraine attack was likely to occur. Stress reduction techniques are an important element of self-management for the migraineur.
Stress/relaxation
- Avoid negative ways of coping (such as alcohol, smoking).
- Prioritise problems/tasks, recognise signs of stress.
- Try and include exercise in your routine to aid relaxation.
- Consider alternative therapies (such as reflexology, Bowen technique, acupuncture).
- Make sure you include time in your life for you!
Yoga for Migraine
How yoga can help the migraine-friendly lifestyle:
- Releasing tension and stiffness in the neck and shoulders
- Improving posture
- Recognizing and reducing stress through breathwork and relaxation
- Some pranayama (breathwork) techniques can be very helpful for managing pain and nausea
- Yoga Nidra is a form of relaxation that is very beneficial for anyone living with pain
With yoga becoming more and more popular, there are a variety of classes available online
So what kind of yoga to pick?
If you’re new to yoga and living with chronic migraine you might wish to start with a gentler form of yoga. Look out for classes advertised as hatha yoga, somatic yoga, viniyoga or gentle yoga. Restorative yoga is also a great option for people with migraine as it’s very focused on gentle stretching and lots of relaxation to encourage the parasympathetic nervous system.
With thanks to Jane Whelan and Debbie Hutchinson for the Yoga information
Other Migraine-Friendly Lifestyle Tips
It is important to think about other aspects of your lifestyle that may be affecting your migraine too.
Smoking
- Use your local HSE Smoking Advice Service to help you stop. Nicotine replacement therapy (such as gum, patches, lozenges etc.) is available on prescription.
- Most pharmacists can advise and supply appropriate treatment.
Posture and Eyesight
- Avoid slouching in front of the TV.
- Check your position in front of the computer. The screen should be at eye level.
- If you have problems with your eyesight see an optician for a check up
- Try migraine glasses or blue light glasses
- Download Blue Light Filters onto your phone or tablet if you don’t have those settings on the device already
- If you already have a visual condition, make sure you have regular check-ups
- Check your driving position and make sure it’s comfortable and safe – some migraine glasses are not suitable for driving so always double check before wearing them