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My migraine attacks are getting worse as I am getting older. Is there anything I can do to help ease/prevent my attacks besides

My migraine attacks are getting worse as I am getting older. I have tried preventative medications in the past and don’t want to go back on them due to experiencing negative side effects. Is there anything I can do to help ease/prevent my attacks besides going on medication?

Answer

Migraine is a threshold condition. Everyone has a unique threshold for what triggers an attack, and this threshold can be influenced by many factors, including stress, sleep patterns, diet, hydration, hormonal changes, and even physical tension in the neck or jaw. When multiple triggers build up, they can lower the migraine threshold and make it easier for an attack to occur. Conversely, reducing these triggers can increase the threshold, making attacks less likely. And these triggers can also change over time, influencing the frequency or intensity of attacks.

An important part of migraine management is to identify what contributes to each individual’s migraine sensitivity. This can involve:

  • Tracking triggers: Keeping a migraine diary to note patterns in diet, stress, sleep, physical activity, and other factors that may precede an attack.
  • Managing stress: Practices such as mindfulness, yoga, deep breathing exercises, or therapy can help reduce stress and its impact on migraine.
  • Improving sleep hygiene: Maintaining a consistent sleep schedule, avoiding screens before bedtime, and creating a calming nighttime routine can promote better sleep quality, which is crucial for migraine prevention.
  • Dietary adjustments: Identifying and avoiding personal food triggers (if any) and ensuring regular meals to maintain stable blood sugar levels.
  • Nutrition and supplements: Certain nutrients, such as magnesium, riboflavin (B2), and coenzyme Q10, have been shown to support migraine prevention in some people. Consulting with a healthcare provider can help determine if supplements like these might be beneficial.
  • Hydration: Staying adequately hydrated throughout the day to avoid dehydration, a common trigger.
  • Exercise: Regular physical activity, such as walking, swimming, or yoga, can help reduce migraine frequency by lowering stress, improving sleep, and enhancing overall health. However, it’s important to start gradually and avoid overexertion, as intense exercise can sometimes trigger an attack.
  • Addressing physical factors: Managing tension in the neck, shoulders, and jaw through manual therapy, posture correction, or gentle exercises can reduce physical stressors.
  • Managing other health conditions: Conditions such as hormonal imbalances, sleep disorders, anxiety, depression, or other chronic illnesses can increase migraine sensitivity. Effectively managing these conditions can help reduce overall migraine burden.

It’s also important to recognize that these contributing factors may change over time, so ongoing assessment and adjustments are often necessary. Building a tailored approach to lifestyle changes can help reduce sensitivity and make it harder for a migraine attack to be triggered.