Healthy Lifestyle Changes for Migraine and Headache Management
There are a lot of tips you’ve likely heard about migraine prevention: Get good sleep, eat well, exercise, etc. You may be checking the box in your head thinking you’ve really got all of those areas covered, but the migraine attacks and headaches keep coming. And of course, those factors may have nothing to do with your migraine attacks and headaches! However, sometimes it’s helpful to really assess your habits to see if there is any room for lifestyle tweaks - even minor ones. You may be able to make some small changes that work toward your migraine and headache health, or at least make them more tolerable.
Sleep Well
You’ve heard it before, and you’re hearing it here again - you need sleep! However, the one thing often not discussed about sleep is the decompression time you need before you hit the sack. Without it, it may interfere with your sleep. People may think they are getting a full 7-8 hours of rest a night, not taking into account the 30+ minutes it took to get to sleep. And real talk - how many of us have rolled over and looked at our phones after our heads have already hit the pillow? That’s certainly not going to contribute to falling asleep faster.
So what’s the solution? Give yourself at least 15 minutes to wind down - outside of your bed. This may involve a bedtime routine like showering, listening to some calming music with dim lights or reading a book. Or if you like to relax in bed before falling asleep, try some deep breathing or soft belly breathing. It really does wonders! Carving out a few minutes before bed can go a long way toward tacking on those extra minutes of sleep.
Eat Well
Many of us may follow the 80/20 rule - eat well 80% of the time and indulge the other 20%. We are all for this approach to a healthy diet at Ruhewell! However, make sure that 20% indulgence is really satisfying! How many times have you caught yourself nibbling on something because you were hungry and couldn’t muster up the energy to find something healthy? If you’re really craving your roommate’s Doritos or your toddler’s Goldfish crackers, then go for it! However, if you’re eating it because it’s just “there” - keep some other healthy foods around that are just as easy as reaching your hand into those bags.
Walnuts, pistachios and almonds are all great snack alternatives. String cheese, apples and yogurt cups (sprinkle in some chocolate chips to satisfy a sweet craving!) are other super accessible snacks. Most importantly - buy healthy snack alternatives that you like. If you’re not going to eat the chia seed pudding infused with hemp and goji berries sprinkled with algae dust, don’t buy it! If pretzels with a scoop of peanut butter sounds better to you, get that.
Exercise
Many of us may find ourselves feeling that if we can’t get a really great, long sweat session in, it’s not worth our time. Not true! Even just five minutes can add up - especially if you incorporate a few of these workouts into your day. There are hundreds of quick workouts available online. Don’t underestimate the power of a few minutes (if that’s all you have)! Additionally, given many of us are still homebound or not yet back to normal work schedules in the midst of the pandemic, incorporating a “commute” into your day is a great way to get some exercise. Take a walk around your house or a walk around your block before beginning your day (1). Exercise also helps you get better sleep (2), so it’s a win-win!