Nine useful tips to help prevent migraines

Migraines affect around one in seven people, with women being three times more likely than men to have them. While some migraines are signs of an underlying health condition, for the most part, a migraine is not a serious condition. 

A migraine can last from four to 72 hours and can occur as infrequently as once a year to several times a week. 

The exact cause of migraines is unknown but they are thought to be caused by abnormal brain activity, which affects nerve signals, blood vessels and chemicals in the brain. 

How to prevent migraines

For some people, migraines are linked to certain triggers. By identifying and avoiding those triggers, you can minimise your chances of having a migraine. There are many different emotional, physical, environmental and dietary triggers that can cause migraines.

Here are nine common triggers and ways to prevent them from causing a migraine:

Loud noises

Loud noises can act as a sensory trigger for migraines. Try to avoid venues such as clubs, cinemas and theatres.

Everyday loud noises can be impossible to avoid but you can adapt how you react to them. If you can’t avoid being in a loud room, leave the room at regular intervals to allow yourself a break from the noise.

Bright lights

Bright lights are also a sensory trigger for migraines. If you work on a digital screen, take regular breaks and rest your eyes. Adjust the brightness levels on your screens and consider purchasing blue light blocking glasses. When outside on bright days, wear sunglasses.

Diet

Pay attention to your diet; certain foods can be triggers, such as processed meats or chocolate. Try keeping a food diary for a few weeks to see if a migraine happens after eating certain foods.

Dehydration

Water is important to our overall health. If you suffer from migraines then drinking water is even more important. Dehydration can be a trigger for migraines as it causes the brain to temporarily contract or shrink due to fluid loss.

Stress

Migraines commonly occur when we experience stressful situations. Although you can’t always control or avoid stressful situations, you can manage how you deal with them. Try learning some breathing and relaxation techniques that you can practice if you find yourself in a stressful situation.

Alcohol and caffeine

Alcohol is linked to migraines, so try to reduce your alcohol intake. As for caffeine, for some people it helps reduce a migraine, while for others it is a trigger. If you find you get a migraine after having caffeine, avoid it or limit your intake.

Exercise

Exercise is fantastic for our mental and general health. It can also help reduce the severity of migraines and how often they occur. Regular exercise may even prevent migraines altogether. 

Yoga and meditation are not only a great form of exercise, but they also help reduce stress and promote good sleep, both triggers of migraines. 

The weather

Hot weather, rainy days and high humidity can all trigger a migraine. When you’re having a migraine, pay attention to the weather. You may need to go inside to take a break from the weather once you know which kind of weather triggers your attacks.

Sleep

If you have less than six hours sleep a night, this can trigger a migraine. Try to get around eight hours of sleep. The more tired you are, the lower your pain threshold, which can worsen your migraine symptoms.

When to see your GP about migraines

If you experience frequent migraines (more than five days in a month) or have severe migraines, then you should see your GP. They may be able to recommend painkillers or a treatment plan to help you manage your migraines.

Treatment options available for migraines

Migraines can’t be cured but symptoms can be managed. Treatments may include painkillers, such as paracetamol or ibuprofen, which can be bought over the counter, or prescription medications. 

Prescription medications include triptans ­(a specific painkiller for migraines) and anti-emetics (to reduce nausea and vomiting), which can be taken alongside painkillers. 

Transcranial magnetic stimulation may also be recommended. This is where a small electrical device, which is held to your head, delivers magnetic pulses. This is often used in conjunction with painkillers.

Some people find acupuncture helps relieve their migraines, although there is no conclusive evidence to support its effectiveness.