8 Steps to Overcome & Recover from Migraines “Naturally”
Beginning with Understanding the Underlying Causes
It is always Important to Find Out the Underlying Cause: This will help to prevent future re-occurrence of migraines.
It’s important to learn the steps to overcome Migraines Naturally as they are Debilitating, Scary and just Downright Horrible – As many people have told me, they just “Don’t Want to Keep Taking Medication”. You are going to learn steps that you use to Overcome and Recover from Migraines “Naturally”, that will help you to avoid the harmful side effects of medication, improve mind and brain function whilst becoming Migraine Free!
After reading this article you are going to have a clear understanding of the underlying cause/s, recovery steps, important nutritional and lifestyle changes that will support the recovery from migraines, will benefit your overall health and prevention of other physical or emotional pain.
Understanding the Underlying Cause
As you know medication is a proven way to treat – and prevent – migraines. But this is not necessarily true, for many people their migraines just become more frequent and painful.
Migraines are a very serious health warning and should always be taken seriously, not just brushed off. “Oh, I am a Migraine sufferer”. As if it part of you that you have no control over.
By finding the underlying cause of your migraines, making lifestyle changes may well seeing your migraines as a thing of the past.
8 Recovery Steps when you have a Migraine!
At the first sign of a migraine, retreat from your usual activities and move to a calm environment.
- Minimize distractions. Stop whatever you are doing and begin applying these steps.
- Stop any Negative Habits: This is not the time to light up that cigarette, or have glass of wine, any type of illicit drug. This is the time to just “Stop”. If you have migraine medication, take the single recommended dose, with two to three glasses of water, and then continue implementing these steps.
- Drink a caffeinated beverage. In small amounts, caffeine can enhance the pain-reducing effects of acetaminophen and aspirin. Be careful, however. Drinking too much caffeine too often can lead to withdrawal headaches later on.
- Turn out the lights. Migraines often increase sensitivity to light and sound. Relax in a dark, quiet room. Sleep if you can.
- Hot and Cold Compresses. Apply hot or cold compresses to your head or neck. Ice packs have a numbing effect, which may dull the sensation of pain. Hot packs and heating pads can relax tense muscles. Warm showers or baths may have a similar effect.
- Massage painful areas. Apply gentle pressure to your scalp or temples. Alleviate muscle tension with a shoulder or neck massage. If you engage in having regular massage treatments with a Professional Massage therapist this has been known to help prevent migraines.
- Unwind: Letting Go of Negative Thoughts or Feelings. Anything that helps you relax can promote better sleep. Listen to soothing music, soak in a warm bath or read a favourite book. But watch what you eat and drink before bedtime. Heavy meals, caffeine, nicotine and alcohol can interfere with sleep.
- Don’t try to sleep. When you are actually suffering the migraine, yes go to bed and darken your room, with the intention to relax. If you fall asleep that is great, but just let your thoughts flow, relax by concentrating on your breath, breathing deep up through your nose to your head.
If your Migraine isn’t relieved to a manageable level, within a few hours, then it will be beneficial to have someone take you to your nearest hospital’s accident and emergency where they can treat your migraine safely and also check for any further health issues.
6: Making Positive Changes with the Food you Eat!
By becoming aware of the foods you eat and how certain foods may affect you. When you eat and what may be consistent in bringing on a migraine may well assist in keeping these to a minimum.
- Be consistent. Eat at about the same time every day.
- Don’t skip meals. Breakfast is especially important.
- Eat Fresh have a diet with 75% Fruit and Vegetables
- Protein have good quality protein such as lean meat, chicken fillets and fish (Preferably organic when possible and from a good quality butcher for meats and Fish shop
- Foods that may trigger migraines. If you suspect that a certain food – such as aged cheese, wine, msg, additives or preservatives – is triggering your migraines, eliminate it from your diet to see what happens. Eliminate if not entirely the majority of processed foods this includes anything that is in a packet or a tin, the other important food to eliminate is processed meats such as ham, processed chicken, salami, metwurst and so on.
- Drink Water – water is an essential part of our daily activity plan it flushes out the toxins in our body, it also is the carrier for essential nutrients to the brain therefore plays a vital role in the prevention of headaches/migraine.
12 Lifestyle Changes
- Simplify your life. Rather than looking for ways to squeeze more activities or chores into the day, find a way to leave some things out.
- Managing – Stress and migraines often go hand in hand. You can’t avoid daily stress, but you can learn ways to manage stress, this will then help with prevention of migraines.
- Exercise regularly during physical activity, your body releases certain chemicals that block pain signals to your brain. These chemicals also help alleviate anxiety and depression – conditions that can make migraines worse. If your doctor agrees, choose any exercise you enjoy. Walking, swimming and cycling are often good choices. But it’s important to start slowly. Exercising too vigorously can trigger migraines.
- Manage your time wisely. Update your to-do list every day – both at work and at home. Delegate what you can and break large projects into manageable chunks.
- Take a break. If you feel overwhelmed, a few slow stretches or a quick walk may renew your energy for the task at hand.
- Maintain Regular Sleep Patterns. Sleep is a necessary component of preventing headaches, especially migraines. Ensure that your bedroom is quiet, free from distractions and your bedding is fresh and clean. Wake up and go to bed at the same time every day – even on weekends. If you nap during the day, keep it short. Naps longer than one hour may interfere with night-time sleep.
- Change your Attitude. Learning to change negative thoughts, to improve your attitude, emotions and state of mind. If you find yourself thinking, “This can’t be done,” switch gears. Think instead, “This will be tough. But I can make it work.”
- Let go. Don’t worry about things you can’t control. Deep Breathe and imagine all your stress and worries disappearing. This is essential for a healthy mind and balancing your emotions, helping to reduce stress.
- Relax. Deep breathing from your diaphragm can help you relax. Try to do 20 minutes of deep breathing every day. It may also help to consciously relax your muscles, one group at a time. When you’re done, sit quietly for a minute or two.
- Keep a migraine diary Living with migraines is a daily challenge. But making healthy lifestyle choices can help. Ask your friends and loved ones for support. If you’re feeling anxious or depressed, consider joining a support group or seeking counselling. Believe in your ability to take control of the pain. A diary may help you determine what triggers your migraines. Note when your migraines start, what you were doing at the time, how long they last and what, if anything, provides relief. Eventually you may be able to prevent migraines by changing patterns in your daily life.
- Check your medications. Medications that contain caffeine or other stimulants – including some medications to treat migraines – may interfere with sleep, neural function and blood flow. Your eating habits can have a significant influence on the reason for your migraine.
- If migraines persist on a regular basis that is daily, weekly, even monthly it will pay for you to have a health check and go through other possible causes.
Take time out to Enjoy Life & Regenerate
Aim for Balance
How Not to Let Stress get the Better of You
Stress being a Major contributor to Headaches and Migraines. This is a popular read that has helped many people.
Resources and Further Support
- Headache Hope through
- Research Chronic Migraines: Smith JH. Preventive treatment of migraine in adults
Master a Life of Optimal Health: Happiness & Vitality
Professional Evidence -Based Knowledge
Receive Weekly Insights & Guidance
To Live your Best Life
Don’t Miss the Next Issue!
I invite you to subscribe to my Free Weekly Newsletter that my clients, subscribers and members have been looking forward to each week for over 20 years.
What People say – “Thank you, Julie I find your Newsletter gives me inspiration to stay on the path”. “Julie, I don’t know how you knew I needed this information”.
I design my Newsletters to share insights, guidance and strategies that will help with every day and serious health issues, that people have presented me with over the years, seeking advice and what they can do.