On Migraine Day of Action we’re sharing some tips on how to alleviate migraine discomfort.

Who hasn’t had a headache before? But when it’s super intense and paired with nausea, vomiting or sensitivity to light or sound, it’s not just a regular headache: these are called migraines.

Migraines are a neurological disease that affects 14% of the world’s population, according to the World Health Organization (WHO).

To mark the Migraine Day of Action (12 September), today we’re sharing some tips on how to alleviate the symptoms of this sometimes disabling disease.

The pain that this severe type of headache causes often forces sufferers to rely on painkillers for relief. However, taking painkillers too frequently can lead to chronic migraines. Here are six tips for mitigating migraine symptoms that you can try before you turn to the medicine cabinet.

Watch what you eat. Avoid foods like aged cheese, cold cuts, chocolate and alcohol. Organise your meals: eat similar amounts at the same time every day. Don’t forgot to drink lots of water to prevent dehydration, which can contribute to migraines.

Stick to a sleep schedule. Try to go to bed at the same time every day and get at least 7 to 8 hours of sleep, even on weekends.

Breathing exercises. Concentrate on your breathing by taking deep, slow breaths. Massaging your head and temples will also help to relieve migraine pain.

Get moving. Exercise will give you a natural boost of endorphins. Carve out some time every day to get some moderate exercise: cycling, swimming or walking at a brisk pace.

Do yoga. Yoga balances the nervous system and reduces the frequency and intensity of migraine pain.

Find a quiet place. Avoid loud spaces, intense smells and bright light. A pair of sunglasses with special filters can also help mitigate migraine pain.

Sources:
Día Mundial de Acción contra la Migraña. September 2019. Sociedad Española de Neurología. https://www.sen.es/saladeprensa/pdf/Link278.pdf

Cómo aliviar un ataque de migraña: 10 claves que funcionan. Eva Mimbrero. Saber vivir. September 2021.

Migrañas: medidas simples para prevenir el dolor. Mayo Clinic.

This post is also available in: Portuguese (Portugal)