Targeting the overlooked, yet prolonged condition of migraine across the country, experts at Nayati Medicity, Mathura list some simple and effective tips to reduce migraine
A study based on triggers of migraine in Indians was conducted in PGI, Lucknow. It found out that migraine triggers were present in 160 Indians (87.9%) out of 182 patients that were studied. These triggers included emotional stress in 70%, fasting in 46.3%, physical exhaustion or traveling in 52.5%, sleep deprivation in 44.4%, menstruation in 12.8%, and weather changes in 10.1% patients. Multiple triggers (more than two) were present in 34.4% patients.
There are a number of reasons for migraine attacks like the ones listed above. However, one has to find out what triggers their migraines. This could vary from time to time and factor to factor. Also, it is very frustrating when some factor may cause you migraine one day and the same thing may not give you any migraine on other days.
1. Don’t Stress
Stress is the major factor that causes migraines in Indians. Living a fast paced life, a person has to undergo a lot of stress on day to day basis.
2. Regular physical exercises
To overcome stress, one must do light exercises like yoga, meditation, a jog or morning walk. Playing with your children in the morning can relieve you of the stress too.
3. Don’t skip meals
Skipping meals can be one of the reasons of migraines. There are times when people miss their meals due to busy schedules, however they don’t realise that it is one of the most common reasons for migraines. Eating nutritious food rich in Omega 3can help in lowering the triggers of migraines. Foods high in omega-3 include salmon, flaxseed, olive oil, and walnuts.
4. Don’t over exert while travelling
Travel can be hectic for people. There are quite a few who travel round the clock for work and can be at receiving end of migraines.
5. Keep yourself hydrated
Dehydration is one of the major triggers of migraines. One must drink at least 2 litres of water every day. Drinking water becomes essential to manage migraine triggers, especially while travelling.
6. Ensure adequate amount of sleep everyday
According to the National Sleep Foundation, the recommended sleep range for adults is around 7-10 hours. Like good diet and exercise, sleep is a critical component of overall health and helps in managing your migraine triggers.
7. Keep a check on hormonal imbalance
Hormonal imbalance is due to many factors such as obesity, stress, eating disorder, medications and other varied medical conditions. They can trigger migraines especially in women. One has to maintain healthy weight and eat nutritious food to fight the hormonal imbalance.
With these simple and effective tips, it is expected that migraine patients would be able to breathe a sigh of relief.