Suffering from migraines and headaches? Here is the answer to your problems!
Apr 05, 2017
The throbbing sensation in your head, aka a migraine, can make your daily life hell. From cancelling appointments to missing work, the woes of people suffering from migraines or headaches are many. Along with antibiotics, a few simple changes in your lifestyle and diet can help you deal with headaches in a better manner. Easy remedies like drinking clean water or exercising will reduce the onset of headaches and lower the intensity of the pain.
Avoid certain foods that are known to trigger migraines
You’ll be surprised to hear that some of your favourite foods like chocolate and bacon can trigger your migraine. Certain foods like dairy, chocolate, peanut butter, avocado, banana, citrus, onions, meats with nitrates (cured meat, sausages, salami) and foods containing monosodium glutamate (MSG) (tomatoes, cheese) are known to affect the severity and frequency of headaches. Maintain a food diary to help you identify the foods that trigger a migraine. Avoiding these foods will keep your migraines at bay.
Drink plenty of water
The easiest thing that you can do to prevent the onset of a headache is to keep yourself well-hydrated. Drinking 2 to 3 litres of water every day will help to prevent headaches and reduce its severity. Studies have found that consuming 6 to 8 glasses of clean and pure water every day reduces the intensity and duration of headaches. So, make sure you have a good-quality water purifier at home.
Did you know that eating flaxseeds can provide relief when you have a terrible headache? Flaxseeds contain omega-3 fatty acids, which are anti-inflammatory in nature and can reduce the severity of headaches caused due to inflammation. You can have flaxseed oil or have them as whole seeds.
Reduce or avoid the consumption of alcohol
Studies have found that alcohol is one of the main things that trigger headaches or migraine attacks. Red wine, whiskey, bourbon and other dark-coloured beverages are more likely to cause migraines than light-coloured alcoholic spirits. If you cannot say no to alcohol, then make sure that you are well-hydrated and consume foods high in fat and sugar so that your body doesn’t absorb all the alcohol if you choose to drink. Ensure that you’re drinking clean water—get a Smart RO purifier installed so you always have access to good quality water.
Don’t skip meals
Skipping meals and not eating on time are not just bad for your digestive system, but can also trigger a migraine. When you skip a meal, it causes fluctuations in your blood sugar level and in turn causes a headache. To combat this, you need to eat every 3 hours so that your glucose levels stay stable.
Reduce or moderate your intake of caffeine
Your favourite beverage might just be the reason why you suffer from migraines. No, we are not asking you to give up that comforting cup of tea or coffee; we are just asking you to moderate your consumption. Studies have shown that 300 milligrams or more of caffeine can cause headaches, whereas 50 to 300 milligrams of caffeine can increase your energy and alleviate your headache.
Caffeine withdrawals are also known to cause migraines. So, if you’re planning to give up coffee or tea or reduce your consumption of these beverages, you should do it gradually over a period of several weeks.
Have a regular sleep pattern
Have you woken up with a splitting headache after a night of interrupted sleep? This is because irregular sleep patterns or changes in sleep patterns can trigger migraines or headaches. Researchers observed that rats deprived of REM sleep showed changes in the expression of key proteins that suppress and trigger chronic pain. In situations such as sleep deprivation, these arousal proteins occur at levels that are high enough to trigger pain. So, make sure you catch up on your sleep and go to bed at the same time every day.
Lack of exercise
The lack of exercise is bad for your health, and studies have also proven that people who don’t work out or who are inactive are more likely to suffer from headaches. You need to try and fit in at least 30 minutes of exercise into your routine every single day. You don’t always need to go to the gym. Try to take a brisk walk or workout at home with the help of a fitness app. Exercise sends blood to the brain and releases feel-good endorphins, which make you active and energetic.
Include fish oil in your diet
Yes, you heard that right; fish oil reduces migraines since it contains omega-3 fatty acids, which reduce inflammation, lower blood pressure and promote heart health. It decreases the pain associated with headaches because it minimises the inflammation of blood cells that press and pinch on nerves.
You can have fish oil supplements, or if you are using liquid fish oil, then mix a tablespoon of fish oil in a glass of orange juice and drink it up.
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