How can I prevent migraines?

Keeping a diary: A diary can help an individual determine what triggers the migraine attack. Writing down when a migraine attack begins, how long each phase lasts, responses to medications, foods eaten in the 24 hours preceding an attack, any unusual stresses before the attack, and how the individual feels and what she was doing when a migraine attack begins is important.

Dietary factors: Identifying and avoiding foods that consistently trigger headaches may be important in helping to reduce the occurrence of migraine headaches. Eat meals at regular times daily and do not skip meals.

Stress reduction: Integrative therapies that reduce stress, such as yoga, therapeutic touch, and relaxation techniques, are important in reducing migraine attacks.

Regular sleep patterns: It is important for migraine sufferers to get adequate consistent sleep every night. Healthcare professionals generally recommend eight hours of uninterrupted sleep nightly.

Regular exercise: Regular aerobic exercise reduces tension and can help prevent migraines. If a doctor agrees, choosing an aerobic exercise, such as walking, swimming, or cycling, may help decrease migraine attacks. Warm up slowly, however, because sudden, intense exercise can cause headaches.

Caffeine intake reduction: Limiting caffeine consumption to less than two caffeine-containing beverages a day may be of benefit for reduction of migraine attacks.

Light modification: Avoiding bright or flashing lights, and wearing sunglasses, if sunlight is a trigger, may help reduce migraine attacks.

Smoking cessation: Smoking cessation is important in decreasing migraine attacks, as smoke can be a potential allergen that triggers a migraine. Also, nicotine, one of the components of tobacco, stimulates vascular activity in the brain that may trigger a migraine attack.

You should read product labels, and discuss all therapies with a qualified healthcare provider. Natural Standard information does not constitute medical advice, diagnosis, or treatment.

In addition to pharmaceutical treatments, the following self-care techniques may help prevent migraine attacks:

• Keep a headache diary to help you pinpoint factors that may trigger your headaches. Some common triggers include beer, wine, smoked meats and cheeses, pickled foods, monosodium glutamate (MSG), chocolate, loud noises, and bright light.
• Avoid your triggers once you know them.
• Stick to a healthy diet that is low in fat and high in complex carbohydrates.
• Eat at regular intervals throughout the day to prevent low blood sugar.
• Engage in gentle exercises such as yoga, tai chi, chi-gong, or slow swimming.
• Maintain regular sleep patterns.

Take the RealAge Test!

If you're prone to migraines, certain foods and situations can trigger an attack. To find out how you might be able to ward off future migraines or at least reduce their frequency, watch this video featuring integrative medicine expert and Dr. Oz Show guest Mosaraf Ali.

Most migraineurs have dozens of triggers, and it's often impossible to avoid all of them. What's more, the effect of a given trigger on your headache can be unpredictable. And triggers often interact. For example, stress might not cause an attack without fatigue. In such a case, you may be able to use your list of triggers to manage a headache, if not prevent it. If a woman knows she's more vulnerable to migraine during menstruation, she may want to avoid alcohol during this time. Migraine headaches are also most common on weekends, perhaps because people are more likely to drink alcohol, sleep late, or experience caffeine withdrawal (some people drink less coffee on weekends or have their first cup later than usual). When migraine headaches are frequent, they can cause muscle tightness, which can, in turn, trigger more headaches.

Migraines can come on unexpectedly without warning. To avoid migraines take medications as ordered by your healthcare provider, eat well balanced meals; get adequate sleep and avoid foods that are commonly known to trigger your headaches.