MANAGING MIGRAINE

MANAGING MIGRAINE DISEASE

Here at Migraine New Zealand we are all about joining forces with other amazing migraine advocates. This “treatment pie" from Migraine Strong really helps give an image to what managing migraine disease needs to include.

Migraine disease can not be cured, however your doctor can help you manage your migraine attacks so you get them less often and provide treatments to reduce the severity of attacks and to mitigate symptoms.

Here are some other ways in which you can manage your migraine attacks too!

Lifestyle adjustments:

SLEEP: 6-8 hours of regular sleep is important. Try maintaining a regular bed/rise time, even at weekends. It is best not to exceed 30 minutes to 1 hour either side. No screens 1 hour before bed may help get you into the sleepy mood.

STRESS:  It is important to manage stress as stress can also be a trigger. Counselling for deeper issues - high stress, depression, living with pain and anxiety is okay. You are not a failure for needing more support and you most definitely are not alone. At home management of stress ideas can include meditation, yoga, deep breathing techniques, relaxation in whatever way that maybe for you - just remember less triggers the better!

EXERCISE: It is hard to include movement when you are living with daily pain and symptoms, however for migraine management it is so important to still include movement in your day. A simple walk around the street every hour, some stretches, yoga, Pilates, swimming or gentle weight lifting is okay! Do what you can when you can!

ROUTINE:  Keep things the same, your brain likes it!

HYDRATION: Even though you may not think your attacks are not caused by hydration it is still important to help eliminate that as a possibility!  Aim for at least 8 glasses a day.

DIET: Aim for 2 serves of fruit and five serves of veggies a day to boost your gut-loving fibre. Try an elimination diet to help identify any food triggers. The Dizzy Cook has a great book and resources to look at to help your journey. Eating 6 or 8 small meals and snacks throughout the day rather than 3 big meals may help you in keeping your blood sugar consistent.

Prescription medications

Medication can be used in helping manage migraine disease. Head here to see what medications are available in New Zealand for those living with migraine. Also, talk to your health care team if you think about hormone therapy or hormonal contraception if migraine attacks seem to occur in relation to your menstrual cycle.

Supplements

PLEASE CHECK WITH YOUR HEALTH CARE PROFESSIONAL.

There are some great supplements out there to also help reduce the frequency and severity of your migraine attacks.

Vitamin B-2 / Riboflavin: In a high dose research shows that 400mg of riboflavin (B2) per day, 200mg in the morning and 200mg at night, can reduce severity and frequency of migraine attacks without side effects for those with chronic migraine.

Magnesium: Research say’s it is especially effective for those with migraine attacks related to menstruation, and those with accompanying aura, or visual changes. Daily doses of 400 to 500 mg.

Vitamin D:

Coenzyme Q10:

Melatonin:

Vitamin E: Studies show best for menstrual migraine - 400IU daily, or even just for five days starting two days before your period, can be beneficial in reducing attack frequency and severity.

Go back to basics
Do not forget that these can help manage migraine attacks too! They maybe simple and basic but sometimes that is just what we need.
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Lie down in a quiet, dark room
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Place a cold cloth or icepack over your forehead or behind your neck
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Sleep
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Drink water, sports drinks or Coke
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Massages
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For more ideas on ways to manage your migraine attacks come connect with others who live with migraine in the Migraine New Zealand Chat Group on Facebook. We are all unique, so you can only know what will work for you by trying it.

MANAGING MIGRAINE