Ways to Minimize the Risk of Migraine Headaches

When chemicals are released into the nerve fibers and the blood vessels enlarge, it can cause migraine headaches. And when this type of headache strikes, it can render you unable to carry on with your daily activities. Not only do migraine headaches cause debilitating pain, they can also cause sensitivity to light and sound, vomiting, blurred vision, diarrhea, and cold hands and feet.

Migraine headaches can strike both young and old. But this type of headache typically affects people under the age of 40 and those with a family history of the condition. Women are also more prone to suffering from migraines because of hormonal changes during pregnancy, menstruation, menopause, and oral contraceptive use.

The things that bring on migraine headaches can vary from person to person. Some potential triggers include:

hormone fluctuation
stress
poor sleep habits
bright lights
loud noises
strong odors
overexertion
obesity
smoking
skipping meals
certain foods
dehydration
low blood sugar
alcohol consumption (particularly red wine)

Migraine headaches are unpredictable, so there is no guarantee that you won't suffer from them. But there are some things you can do to reduce your risk.

Identify and Avoid Triggers

Use a journal or diary to write down the things that happen before the onset of your migraines. This will help you identify the things that trigger these headaches. Do the headaches happen after a glass of wine, or after you forget to eat breakfast? Once you identify the primary triggers, you can avoid them in the future.

Get Plenty of Sleep

When you don't get enough sleep, you become more prone to migraine headaches. So aim to get between seven and eight hours of sleep per night (children require more rest). But don't snooze too long as too much sleep can also trigger migraine headaches.

Eat Right and Exercise

Exercising and eating right improves your body's ability to manage day-to-day stress. Your diet should include plenty of fresh fruits, veggies, and whole grains. Also, drink plenty of water to keep the body properly hydrated.

Aim to get at least one-hour of moderate physical activity each day. Your workout routine can include a combination of walking, jogging, biking, yoga, Pilates, swimming, and aerobics.

Avoid Certain Foods

Foods that contain aspartame, nitrates, monosodium glutamate (MSG), and tyramine can contribute to migraine headaches. Some examples of these types of foods include:

aged cheeses
hot dogs
lunch meats
spices
soy products
low calorie sweeteners
fava beans
hard sausages

Over the counter pain relievers can be used to manage mild migraines, but more severe pain may require the use of prescription abortive medications and pain relievers. Your doctor will determine if these types of medications are appropriate for your situation.

Although rare, severe headaches can be caused by serious health conditions such as aneurism, meningitis, and tumors in the brain. So if your migraines are persistent, or accompanied by speech or vision difficulties, see a doctor immediately.