Dubai, United Arab Emirates (CNN) — If you suffer from chronic migraines, you are not alone. Estimates of the number of people who suffer from chronic migraines vary, ranging from 1 to 5% of the US population, and women are more likely than Men.
Dealing with chronic migraines is not easy, but it is possible, especially if you follow some of the self-care tips.
Find the self-care strategies that work best for you so that you can meet your needs and reduce the disruptions in your life that chronic migraines cause.
Here are 8 tips for women with chronic migraines:
1. Take action when the first signs of a migraine appear
At the first sign of a migraine developing, you need to take action. Don’t wait until the condition reaches a severe headache.
Stop what you’re doing and get some rest.
If you, like many people with migraines, are sensitive to light, take some time to rest in a dark room.
You may be sensitive to sound, so find other ways to mute any noise around you.
2. Get some sleep
Lying down and taking a nap can be a good strategy when the first signs of a migraine appear. But getting a good night’s sleep is also an important way to take care of yourself and eliminate lack of sleep as a headache trigger.
Establish a consistent sleep schedule and stick to it, even during weekends and holidays.
Make your bedroom a cool, dark haven where you can truly rest.
3. Avoid overuse of medication
Overconsumption of medications is a common problem among people who suffer from migraines, including chronic migraines.
When you use certain types of acute medication for headache pain too often, you end up with more headaches as a result.
Medication overuse headaches, which many people call rebound headaches, are extremely painful and can cause other symptoms, such as nausea, irritability, anxiety, and insomnia.
Medications that can cause overuse headaches include acetaminophen, non-steroidal anti-inflammatory drugs (NSAIDs), aspirin, opioids, triptans and ergotamine. Caffeine can play a role, too.
Therefore, if you frequently take any severe medications and experience these headaches, talk to your doctor about how to stop doing so safely and effectively, and preventive medication may be a better option.
4. Explore your creative side
Expressing yourself through art, crafts, or music can be a great way to deal with your feelings, including your feelings about dealing with a sometimes stressful chronic illness.
5. Spend time outside
In response to stress, the body’s adrenal glands produce a hormone called cortisol, which can trigger migraine attacks in many people.
You can lower stress hormones by going out and connecting with nature.
Research shows that spending just 20 to 30 minutes outside each day can make a big difference.
You can head to the nearest public park or take yourself to a favorite trail or hiking trail.
You can even sit in your backyard and stare at the trees and the sky, trying to breathe slowly and deeply.
6. Adopt other strategies to reduce stress.
Have you ever felt that your shoulders are curved upwards? It’s time to focus on relaxing and letting go of some of that stress. Try yoga, meditation, deep breathing exercises, or mindfulness techniques to help lower these stress levels.
And don’t forget to count on your support system. Telling loved ones when needed can help relieve stress.
7. Eat a healthy diet
A healthy diet is always a good rule of thumb, but it can be especially important for people who suffer from chronic migraines.
You may already know which foods tend to trigger migraines for you, so be sure to avoid them.
Cured meats, fermented soy products, and aged cheeses are often the list of trigger foods to avoid for many people with migraines.
In addition, try not to skip any meal, as this may inadvertently cause a migraine headache.
8. Try consuming less caffeine
A small amount of caffeine can help relieve migraine pain. This means that a small cup of coffee or tea may actually be a treat. But you should drink it during the early stages of a migraine, and don’t try this technique late in the day or evening, as it may disrupt your sleep pattern, which can make matters worse.
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