{"id":4126,"date":"2016-04-28T12:42:52","date_gmt":"2016-04-28T16:42:52","guid":{"rendered":"https:\/\/joinastudy.ca\/?p=4126"},"modified":"2018-08-09T14:08:57","modified_gmt":"2018-08-09T18:08:57","slug":"6-tips-for-coping-with-migraines","status":"publish","type":"post","link":"https:\/\/joinastudy.ca\/fr\/6-tips-for-coping-with-migraines\/","title":{"rendered":"6 Tips For Coping With Migraines"},"content":{"rendered":"<p>When it comes to treating migraines, most people rely on medication. It\u2019s a proven way to relieve migraine pain and lessen the frequency and severity of migraines in the long-term. But medication is only one approach. There are other lifestyle and behavioural changes you can make to both cope with acute migraine pain and prevent migraines from striking altogether.<\/p>\n<p><span style=\"font-weight: 400;\">Focusing on developing and maintaining healthy habits is key. Combined with medication, behavioural techniques can help you to manage migraine pain when it strikes. Here\u2019s what to do when you feel a migraine coming on. <\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-4127 size-full aligncenter\" src=\"https:\/\/joinastudy.ca\/wp-content\/uploads\/TipsReliefMigraines1.jpg\" alt=\"Relief Migraines Fast\" width=\"500\" height=\"370\" srcset=\"https:\/\/joinastudy.ca\/wp-content\/uploads\/TipsReliefMigraines1.jpg 500w, https:\/\/joinastudy.ca\/wp-content\/uploads\/TipsReliefMigraines1-300x222.jpg 300w\" sizes=\"auto, (max-width: 500px) 100vw, 500px\" \/><\/p>\n<p><b style=\"line-height: 1.5;\">1. Find a soothing environment.<\/b><\/p>\n<p><span style=\"font-weight: 400;\">When you notice a migraine coming on, it\u2019s important to retreat from your regular activities. If possible, find a quiet space where you can rest and have more control of your symptoms. \u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><b>Shut off the lights and close the blinds. <\/b><span style=\"font-weight: 400;\">A migraine can make you more sensitive to light and sound. A dark, quiet room is an ideal place to rest. If you can, sleep. <\/span><\/li>\n<li style=\"font-weight: 400;\"><b>Apply hot and cold therapy. <\/b><span style=\"font-weight: 400;\">Use a compress to apply heat or cold to your neck and head. Wrap an ice pack or frozen vegetables in a towel and apply to your neck or head to numb the feeling of pain. Heating pads, hot water bottles, and hot compresses can relax tense muscles. You can also try taking a warm bath or shower. \u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>Take in some caffeine.<\/b><span style=\"font-weight: 400;\"> Did you know that <a href=\"http:\/\/www.webmd.com\/migraines-headaches\/guide\/triggers-caffeine\">small amounts of caffeine<\/a> can relieve early-stage migraine pain? Caffeine may also enhance the ability of acetaminophen (found in Tylenol and other over-the-counter pain drugs) and aspirin to alleviate pain<\/span><span style=\"font-weight: 400;\">. But be careful how much caffeine you consume, as drinking too much can cause you to experience withdrawal headaches.<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>2. Get enough sleep. <\/b><\/p>\n<p><span style=\"font-weight: 400;\">Migraines can keep you up at night, or wake you when you\u2019re already asleep. But a poor night of sleep can also trigger a migraine, which can leave you caught in a dangerous cycle of fatigue and pain. Here\u2019s what you can do to make sure you\u2019re getting all the sleep your body needs: <\/span><\/p>\n<ul>\n<li><b>Go to bed and wake up at the same time every day. <\/b><span style=\"font-weight: 400;\">Maintaining a regular sleep schedule\u2014even on weekends\u2014can help you to not only fall asleep faster, but also stay asleep. Avoid naps during the day, or keep them under 20 minutes. Any longer, and napping can interfere with your ability to sleep at night.<\/span><\/li>\n<li><b><\/b><b>Wind down before bed. <\/b><span style=\"font-weight: 400;\">Do something to help you <a href=\"http:\/\/www.huffingtonpost.com\/2014\/12\/23\/reading-before-bed_n_6372828.html\">relax before you go to bed<\/a>. Take a warm bath, listen to calming music, or read. Try to avoid watching television or surfing the Internet before bed, as light from screens can interfere with your body\u2019s natural circadian rhythm<\/span><span style=\"font-weight: 400;\">.\u00a0Exercising too late in the evening can also make it difficult to fall asleep.<\/span><\/li>\n<li><b>Limit distractions in your bedroom. <\/b><span style=\"font-weight: 400;\">If you tend to have difficulty falling asleep, make your bedroom a place reserved for sleeping and sex. Don\u2019t work or read in bed, and if possible, don\u2019t watch television in your bedroom. Close your bedroom door or wear earplugs to lessen noise, and use drapes or blinds to make sure the room is dark. <\/span><\/li>\n<li><b>Don\u2019t go to bed until you\u2019re tired. <\/b><span style=\"font-weight: 400;\">If you can\u2019t fall asleep, don\u2019t lie in bed stressing about not falling asleep. Instead, try to do something else. Read or do another soothing activity until you start to feel tired. If you\u2019re worried about sleeping, chances are you\u2019ll have a harder time achieving it. <\/span><\/li>\n<li><b>Avoid stimulants.<\/b><span style=\"font-weight: 400;\"> Migraine medication can interfere with sleep. If you have trouble sleeping, check to make sure your migraine medication doesn\u2019t include caffeine or other stimulants.<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-4128 aligncenter\" src=\"https:\/\/joinastudy.ca\/wp-content\/uploads\/TipsReliefMigraines2.jpeg\" alt=\"Relief Migraines Fast\" width=\"501\" height=\"307\" \/><\/p>\n<p><b style=\"line-height: 1.5;\">3. Eat a well-balanced diet.<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Don\u2019t underestimate the effect of the food you eat on migraine headaches. Following these basic guidelines can help you to make sure you\u2019re not increasing your risk of migraines: <\/span><\/p>\n<ul>\n<li><b><\/b><b>Eat regular meals at the same time each day. <\/b><span style=\"font-weight: 400;\">Be consistent in your eating habits. Eat when you feel hungry and stop when you start to feel full. <\/span><\/li>\n<\/ul>\n<ul>\n<li><b>Don\u2019t skip meals. <\/b><span style=\"font-weight: 400;\">Skipping breakfast or fasting can increase your risk of a migraine. <\/span><\/li>\n<\/ul>\n<ul>\n<li><b>Keep a food diary. <\/b><span style=\"font-weight: 400;\">Jot down what you eat every day, if possible. When you have a migraine, try to look back at what you ate to detect potential dietary triggers.<\/span><\/li>\n<\/ul>\n<ul>\n<li><b>Avoid food triggers.<\/b><span style=\"font-weight: 400;\"> Some people find that <a href=\"http:\/\/www.webmd.com\/migraines-headaches\/guide\/food-related-headaches\">certain types of foods or food additives trigger migraines<\/a><\/span><span style=\"font-weight: 400;\">. Aged cheese, coffee, chocolate, and wine are common culprits. Eliminate the food item from your diet to identify what effect it might be having on your migraines.<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>4. Get regular exercise.<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Exercising a little bit each day can have a tremendous impact on your overall health. Every time you exercise, your body releases chemicals called endorphins. Endorphins interfere with pain signals, thereby reducing pain and boosting your mood. That\u2019s why exercise can help to alleviate symptoms of anxiety and depression\u2014two health conditions which may exacerbate migraine headaches. \u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Obesity can also increase your risk of headaches. If you can maintain a healthy weight through regular exercise and a healthy diet, you\u2019ll also be on your way to managing your migraine headaches. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Speak to your doctor about the types of activities that are best for you. If possible, opt for activities you enjoy. Low-impact activities, such as swimming, cycling, and walking, are good options if you\u2019re just starting out. Remember to take it slow. A half-hour of moderate exercise four or more days per week is enough. <\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-4129 size-full aligncenter\" src=\"https:\/\/joinastudy.ca\/wp-content\/uploads\/TipsReliefMigraines3.png\" alt=\"Relief Migraines Fast \" width=\"490\" height=\"350\" srcset=\"https:\/\/joinastudy.ca\/wp-content\/uploads\/TipsReliefMigraines3.png 490w, https:\/\/joinastudy.ca\/wp-content\/uploads\/TipsReliefMigraines3-300x214.png 300w\" sizes=\"auto, (max-width: 490px) 100vw, 490px\" \/><b style=\"line-height: 1.5;\"><\/b><\/p>\n<p><b style=\"line-height: 1.5;\">5. Cope with or eliminate sources of stress.<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Stress is a common migraine trigger. Though you can\u2019t avoid stress completely, you can learn to cope with stress, and decrease your likelihood of suffering migraines. Here\u2019s how: <\/span><\/p>\n<ul>\n<li><b><\/b><b>Choose simplicity. <\/b><span style=\"font-weight: 400;\">Instead of trying to pack more and more into your schedule, find a healthy balance. What can you afford to give up? You should factor in time to relax and do things you enjoy. \u00a0<\/span><\/li>\n<\/ul>\n<ul>\n<li><b>Learn how to manage your time. <\/b><span style=\"font-weight: 400;\">Do you tend to leave responsibilities to the last minute? If procrastination causes you unnecessary stress, try to change your habits. Make a daily to-do list for yourself. If you can, delegate tasks at work and at home. When working on a big project, break it up into manageable chunks or allot a fixed amount of time to work on it each day.<\/span><\/li>\n<\/ul>\n<ul>\n<li><b>Take breaks.<\/b><span style=\"font-weight: 400;\"> Taking regular breaks during your work hours can help you to be more productive throughout the day. Set a timer to take five- to fifteen-minute breaks. Make sure to get up from your desk to stretch and walk around. \u00a0<\/span><\/li>\n<\/ul>\n<ul>\n<li><b>Find time to enjoy life. <\/b><span style=\"font-weight: 400;\">Spend at least an hour doing something you enjoy each day. Cook a meal, phone a friend, pursue a hobby, or play a game. <\/span><\/li>\n<\/ul>\n<ul>\n<li><b>Relax. <\/b><span style=\"font-weight: 400;\">When you feel stressed, focus on your breath to relax. Inhale deeply, and slowly exhale; do this for up to ten minutes at a time. <a href=\"http:\/\/www.helpguide.org\/articles\/stress\/relaxation-techniques-for-stress-relief.htm\">Relaxation techniques<\/a> <\/span><span style=\"font-weight: 400;\">such as meditation, guided imagery, tai chi, and yoga may help you to ease muscle tension and reduce stress. Remember to take the time you need to feel calm. \u00a0<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>6. Record your activities and symptoms in a migraine diary. <\/b><\/p>\n<p><span style=\"font-weight: 400;\">A diary can help you to track your symptoms and identify migraine triggers. You should write down what time your migraines start, what you were doing, and anything relevant leading up to your symptoms. Note how long your migraines last and any treatments or behaviours that provide relief during a migraine. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Until recently, many migraine sufferers were advised to avoid their triggers. But new studies have indicated that avoiding triggers may actually increase your overall sensitivity to triggers. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">It may be more helpful to learn how to cope with triggers through behavioural techniques, such as meditation, identifying and eliminating negative thought patterns, and reducing stress and anxiety when you come into contact with triggers. <\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>When it comes to treating migraines, most people rely on medication. It\u2019s a proven way to relieve migraine pain and lessen the frequency and severity of migraines in the long-term. But medication is only one approach. There are other lifestyle and behavioural changes you can make to both cope with acute migraine pain and prevent<\/p>\n","protected":false},"author":45,"featured_media":4129,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[602,513],"tags":[394,430,368,369,393],"class_list":["post-4126","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-headaches-migraines","category-health-and-wellness","tag-migraine-pain","tag-headaches-migraines","tag-migraine","tag-health-and-wellness-tips","tag-coping-with-migraines","condition-headaches-migraines","category-602","category-513","description-off"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.4 (Yoast SEO v27.4) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>6 Tips For Coping With Migraines<\/title>\n<meta name=\"description\" content=\"When it comes to treating migraines, most people rely on medication. 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