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Lifestyle, diet, weather and the environment can wreak havoc on your head, so take these steps to prevent migraine attacks.

Migraines account for 5.4 million lost workdays per year in Canada. Sufferers know the symptoms-anything from a simple aura to severe headache, nausea and vomiting, sensitivity to light, sound and smells and visual or sensory disturbances that can be debilitating for days, months, even years.

When I was growing up in the ’60s, not much was done for migraines other than prescribing narcotics to help cope with the pain. Thankfully, both patients and doctors are becoming aware that there are effective alternative treatments for combating migraine pain such as chiropractic, acupuncture and acupressure, massage, touch therapy, relaxation techniques, herbal remedies and essential oils.

I have suffered on and off with migraines ever since I was 14. One of the most beneficial changes I have made over the years is to my diet. I no longer eat breads made with bleached, white, enriched wheat flour or yeast. No cow’s milk and no cold-cut meats (high in nitrates). I completely avoid additives, preservatives and chemicals known to cause migraines such as aspartame, monosodium glutamate (MSG) and sodium nitrate.

Migraine Triggers

Grains such as wheat and corn can have devastating effects on your head if you’re sensitive or allergic to them. Combining carbohydrates and meat in the same meal can also pose a problem, as can changing your meal routine. Aged cheeses, onions, mushrooms, citrus fruit, chocolate and alcohol such as rum, brandy and red wine are known to prompt attacks. You can react from a trigger food as much as 48 hours after eating or drinking.

Two triggers near the top of my list are too little or too much sleep. Try to keep a regular sleep routine, even on lazy weekends. Sleeping in may cause you to wake up with a headache that will ruin your whole weekend.

Stress is a very common migraine trigger. Both good and bad stress can bring about equal results. We all know about bad stress-too much to do, too little time, a job we dislike and an active family to raise. When coming down from being overexcited from good stress, you may also suffer from a migraine headache. This is not to say don’t have fun, but deal with both your good and bad stresses through physical activity, walking, relaxation or biofeedback. Find a way that works for you.

Hormonal changes during times such as puberty or menopause can cause migraines. The good news is, very often the attacks are only through the transitional period. If you suffer on a regular basis, check your diet, stress level and lifestyle to help reduce the number and severity of attacks.

Weather plays a big part in triggering migraines: cold, driving winds, bright sun glaring off water or snow, or even sunshine flashing though the trees like a strobe light as you drive. Always carry a pair of good, anti-glare sunglasses. If out in the cold, make sure your head and ears are covered. Changes in barometric pressure, intense heat and humidity are the number one causes of headaches for many sufferers.

We can’t change the weather, but we can take some precautions. Make sure to drink plenty of fluids, wear a hat on hot days and stay in the shade. Relief can be as simple as soaking your head-literally. To prevent overheating and relieve headache pain, swim in a cool lake or pool or put a cold, wet cloth on your head.

Take the Edge Off

Now you know what to watch for, but what should you do when you come down with a migraine? Be careful of medications. Transformer migraines are caused when you over-medicate due to increased pain and frequency, and it is very easy to get caught in a cycle. Once the medication wears off, your headache returns, so you take more medication-and on, and on. Remember that any medication you take for a migraine headache temporarily relieves pain, but does nothing to alleviate the cause.

Deal with a headache at the first symptoms-do not try to make it through the rest of the day. Go somewhere quiet and dark and rest. A cold cloth with lavender oil can take the edge off the pain sufficiently to relax you and let your body take over the healing process. Portable acupressure machines for home use can also offer relief quickly and are totally non-invasive.

Your best bet is to identify your migraine triggers. Keep a journal of what you eat, the weather, the number of hours slept and stress levels. When you have an attack, review your journal up to two days prior to the attack and see if any patterns evolve. While you may never be totally free of migraines, you can certainly take an active part in managing them.

Nancy Rogers is a freelance writer specializing in natural and complementary health care. She lives in Brooklin, Ontario with her husband and two young boys.

Source: alive #233, March 2002