Effective Strategies for Managing Migraines: Tips and Self-Care Measures

• Nausea and vomiting: Many people with migraines experience nausea and may vomit during an attack.
• Sensitivity to light and sound: Exposure to bright lights or loud noises can intensify the pain.
• Aura: Some individuals may experience an aura before or during a migraine attack. An aura refers to a range of neurological symptoms that usually occur gradually over several minutes and can include visual disturbances, such as seeing flashing lights, zigzag lines, or blind spots. Other aura symptoms may involve tingling or numbness in the face or extremities, difficulty speaking, or confusion.

• Throbbing or pulsating pain, often on any one side of the head.
• Moderate to severe intensity.
• Aggravation by physical activity.
• Sensory Symptoms:

• Sensitivity to light (photophobia): Increased sensitivity to bright lights or glare.
• Sensitivity to sound (phonophobia): Increased sensitivity to loud noises or certain frequencies.
• Sensitivity to smells (osmophobia): Heightened sensitivity to odors, even mild ones.
• Gastrointestinal Symptoms:
• Nausea: Feeling queasy or the urge to vomit.
• Vomiting: Nausea may lead to vomiting in some individuals.
• Loss of appetite: Decreased desire to eat during a migraine attack.
• Cognitive Symptoms:
• Difficulty concentrating: Reduced ability to focus or think clearly.
• Confusion: Feeling disoriented or mentally foggy.
• Memory problems: Short-term memory difficulties or trouble recalling information.

• Irritability: Increased irritability or agitation.
• Depression: Feelings of sadness or low mood.
• Euphoria: Unusual feelings of joy or happiness.
• Physical Symptoms:
• Fatigue: Feeling tired or exhausted, even after rest.
• Neck stiffness: Tension and stiffness in the neck.
• Dizziness: Feeling lightheaded or unsteady.
• Vertigo: Sensation of spinning or a spinning-like movement.

• Missing meals or fasting: Skipped meals or irregular eating patterns can trigger migraines in some individuals.
• Changes in sleep patterns: Lack of sleep or excessive sleep can be a trigger for migraines.
• Physical exertion: Strenuous physical activity or overexertion can provoke migraines in some individuals.

• Sensory stimuli: Exposure to bright lights, loud noises, strong smells, or certain patterns can trigger migraines.
• Weather changes: Changes in weather patterns, such as high humidity, barometric pressure fluctuations, or extreme temperatures, can trigger migraines in some individuals.
• Flickering screens: Prolonged exposure to flickering screens or excessive screen time can be a trigger for migraines in susceptible individuals

• Stress: Emotional stress, anxiety, or tension can act as triggers for migraines.
• Emotional triggers: Intense emotions, such as excitement, sadness, or frustration, can precipitate migraines in susceptible individuals.

• Certain foods and beverages: Specific foods and drinks can trigger migraines in some individuals, such as alcohol (particularly red wine), aged cheeses, chocolate, caffeine (excessive intake or withdrawal), processed foods, and artificial sweeteners like aspartame.

• Medication overuse: Frequent or excessive use of pain relievers, including over-the-counter medications, can lead to medication-overuse headaches, which are a form of chronic headaches.
• Hormonal medications: Some hormonal medications, such as oral contraceptives or hormone replacement therapy, can trigger migraines in susceptible individuals.

What Are the Different Types of Migraines?

• Migraine without Aura (Common Migraine): This is the most common type, accounting for about 70-90% of all migraines. It involves moderate to severe headache pain without an aura.
• Migraine with Aura (Classic Migraine): This type involves a migraine headache preceded or accompanied by an aura. The aura typically lasts for about 20 minutes to an hour and can be visual, sensory, or motor disturbances.
• Hemiplegic Migraine: This is a very rare type of migraine that causes temporary paralysis or weakness on one side of the body before or during the headache phase. It can also cause other neurological symptoms similar to those of a stroke.
• Vestibular Migraine: This type of migraine is characterized by dizziness and problems with balance, often accompanied by vertigo (a spinning sensation).
• Chronic Migraine: Chronic migraines are diagnosed when a person experiences headaches on 15 or more days per month for at least three months, with at least eight of those headaches being migraines.

• Intense pain: Migraine headaches are usually severe and throbbing, often affecting one side of the head.
• Associated symptoms: Migraines are often accompanied by symptoms such as nausea, vomiting, sensitivity to light and sound, and sometimes aura.
• Duration: Migraines can last from anywhere a few hours to several days, unlike typical headaches.
• Impact on daily life: Migraines can significantly disrupt daily activities, making it difficult to perform regular tasks.

Migraine typically consists of four distinct phases, each with its own set of symptoms. These phases are:

Prodrome Phase:

The prodrome phase, also known as the premonitory phase, occurs before the actual onset of a migraine headache. It can start hours or even days before the headache begins. Signs and symptoms of the prodrome phase may include:

• Mood changes: Irritability, depression, or euphoria.
• Fatigue: Feeling tired or low on energy.
• Food cravings: Craving for specific types of food, especially sweets.
• Neck stiffness: Tension and stiffness in the neck.
• Increased urination: Frequent need to urinate.
• Difficulty concentrating: Reduced ability to focus or think clearly.
• Increased sensitivity: Heightened sensitivity to light, sound, or smells.

Aura Phase:

The aura phase occurs in some migraine sufferers, typically before or during the headache phase. Not everyone with migraines experiences an aura. The signs and symptoms of the aura phase can vary but often involve reversible neurological disturbances. Common aura symptoms include:

• Visual disturbances: Seeing flashing lights, zigzag lines, blind spots, or shimmering lights.
• Sensory changes: Some Tingling or numbness in the face or extremities.
• Motor disturbances: Weakness or difficulty moving certain body parts.
• Speech and language difficulties: Problems with speech, finding words, or understanding language.
• Distorted perceptions: Perceiving objects as larger or smaller than they are.

Aura symptoms usually develop gradually over a few minutes and can last for about 20 minutes to an hour. They typically resolve before the headache phase begins.

Headache Phase:

The headache phase is the most intense and debilitating part of a migraine attack. It can last from anywhere a few hours to several days. The signs and symptoms of the headache phase may include:

• Throbbing or pulsating pain: Often on any one side of the head, but it can also affect both sides.
• Moderate to severe headache intensity: The pain can worsen with physical activity.
• Sensitivity to light and sound: Exposure to bright lights or loud noises can worsen the pain.
• Nausea and vomiting: Many people experience nausea and may vomit during a migraine attack.
• Dizziness or vertigo: Feeling lightheaded or experiencing a spinning sensation.

The headache phase can be extremely disabling and may interfere with daily activities and productivity.

Postdrome Phase:

The postdrome phase, which is also referred to as the migraine “hangover,” occurs after the headache phase subsides. During this phase, individuals may experience a range of symptoms that can last for hours or even days. Signs and symptoms of the postdrome phase may include:

• Fatigue and exhaustion: Feeling drained and low on energy.
• Difficulty concentrating: Mental fog or difficulty focusing.
• Mood changes: Feeling irritable, depressed, or euphoric.
• Headache resolution: Gradual relief from the headache pain.
• Overall malaise: Generalized feeling of discomfort or unease.

The postdrome phase is a period of recovery and returning to baseline functioning.

• Medical History: The healthcare professional will ask about the individual’s symptoms, their frequency and duration, any associated symptoms, family history of migraines, and potential triggers.
• Physical Examination: A physical examination will be conducted to evaluate overall health and neurological function.
• Headache Journal: Keeping a headache journal or migraine diary can be immensely helpful in diagnosing migraines. This journal involves documenting the frequency, duration, intensity, and characteristics of headaches, as well as any associated symptoms and potential triggers. The information recorded in the journal can provide valuable insights into the pattern and nature of the headaches, assisting in the diagnosis and treatment plan.
• Diagnostic Criteria: The healthcare professional may refer to established diagnostic criteria, such as the International Classification of Headache Disorders (ICHD) criteria, to assess if the individual’s symptoms align with the characteristics of migraines.
• Additional Tests: In some cases, additional tests may be ordered to rule out any other potential causes of headaches. These tests may include blood tests, imaging studies (such as MRI or CT scans), or other neurological assessments.

Acute Treatment:

• Over-the-counter pain relievers: Nonsteroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen or naproxen sodium can help alleviate mild to moderate migraine pain.
• Triptans: These prescription medications, such as sumatriptan or rizatriptan, work by constricting blood vessels and blocking pain pathways in the brain. They are effective in relieving moderate to severe migraine pain and associated symptoms.
• Analgesics: Prescription-strength pain relievers, such as opioids or combination medications containing opioids, are sometimes used for severe migraines when other medications are ineffective.
• Anti-nausea medications: Medications like metoclopramide or ondansetron can be prescribed to alleviate nausea and vomiting associated with migraines.

Preventive Treatment:

• Beta blockers: Medications such as propranolol or metoprolol, commonly used to treat high blood pressure, can be effective in preventing migraines.
• Antidepressants: Certain antidepressants, such as amitriptyline or venlafaxine, may help in reducing the frequency and severity of migraines.
• Anti-seizure medications: Medications like topiramate or valproate are commonly used to prevent migraines, even though they are primarily indicated for seizure disorders.
• Botox injections: In some cases, Botox injections may be recommended for chronic migraines (15 or more headache days per month). Botox is injected into specific head and neck muscles to prevent migraines.

• Magnesium: It may help reduce the frequency and intensity of migraines.
• Riboflavin (Vitamin B2): Some evidence suggests that high-dose riboflavin supplementation may have a preventive effect.
• Coenzyme Q10: It has been studied as a potential preventive option for migraines.
• Feverfew: An herb that has been traditionally used for migraines, but evidence for its effectiveness is limited.

Migraine Self-Care Measures:

• Rest in a quiet, dark room: Finding a calm, quiet environment and resting in a darkened room can help alleviate migraine symptoms.
• Apply cold or warm compress: Placing a cold or warm compress on the head or neck may provide relief from pain or tension associated with migraines.
• Practice good sleep hygiene: Maintaining a regular sleep schedule, ensuring a comfortable sleep environment, and practicing relaxation techniques before bed can promote better sleep and potentially reduce the frequency of migraines.
• Stay hydrated: Dehydration can trigger migraines, so it is essential to drink an adequate amount of water throughout the day.
• Maintain a regular routine: Keeping a consistent daily routine, including regular meal times and sleep patterns, can help reduce the frequency of migraines.

Home Remedies:

• Ginger: Ginger is known for its quick anti-inflammatory properties and may help alleviate nausea associated with migraines. It can be consumed as ginger tea or taken in supplement form.
• Peppermint oil: Applying diluted peppermint oil to the temples may help relieve headache pain and provide a cooling sensation.
• Lavender oil: Inhaling lavender oil or applying it to the temples may have a calming effect and help reduce migraine symptoms.
• Acupressure: Applying pressure to points on the body, such as the web between the thumb and index finger, may help alleviate migraine pain in some individuals.

Relaxation Techniques and Mind-Body Practices:

• Yoga: Regular practice of yoga, including relaxation techniques, breathing exercises, and gentle stretching, may help reduce the frequency and intensity of migraines.
• Meditation: Mindfulness meditation and other forms of meditation can promote relaxation, reduce stress, and potentially alleviate migraine symptoms.
• Biofeedback: Biofeedback involves using electronic devices to monitor and provide feedback on body functions like muscle tension, skin temperature, and heart rate. It can help individuals learn to control these bodily processes and potentially reduce migraine frequency and intensity.

Herbal and Nutritional Supplements:

• Butterbur: Butterbur extract has shown promise in reducing the frequency and severity of migraines. However, it is important to use a reputable brand, as some formulations may contain liver-toxic compounds.
• Coenzyme Q10: Coenzyme Q10 is an antioxidant that may have a preventive effect on migraines. It is available as a supplement.
• Riboflavin (Vitamin B2): High-dose riboflavin supplementation has been associated with a reduction in migraine frequency.

• Maintain a consistent sleep schedule by going to bed on a specific time and waking up at the same time every day, including weekends.
• Create a sleep-friendly environment by keeping the bedroom dark, quiet, and at a comfortable temperature.
• Practice thorough relaxation techniques, such as deep breathing or meditation, before bedtime to promote better sleep.

• Identify and address sources of stress in your life.
• Engage in stress-reducing activities, such as practicing calm mindfulness, engaging in active hobbies, or spending time in nature.
• Practice thorough stress management techniques like deep breathing exercises, progressive muscle relaxation, or yoga.
• Stay Hydrated and Maintain a Balanced Diet.
• Drink plenty of water everyday throughout the day to prevent dehydration, which can trigger migraines.
• Avoid skipping meals and maintain a regular eating pattern.
• Identify and avoid any specific foods or triggers that may trigger migraines in your case. Common triggers include caffeine, alcohol, aged cheeses, chocolate, and processed foods.

• Engage in regular physical activity as recommended by your healthcare professional. Exercise helps reduce stress, improve sleep, and promote overall well-being.
• Choose low-impact exercises like walking, swimming, or cycling, which can be gentle on the body and less likely to trigger migraines.
• Be mindful of exercising in extreme temperatures or at high altitudes, as these factors can sometimes trigger migraines.

• Practice relaxation techniques, such as deep breathing exercises, progressive muscle relaxation, guided imagery, or meditation.
• Find activities that promote relaxation and help you unwind, such as listening to calming music, taking warm baths, or engaging in hobbies you enjoy.
• Maintain a Headache Diary.
• Keep a headache diary to track and identify patterns in your migraines. Note the date, time, duration, severity, triggers, and any other symptoms associated with each migraine episode.
• This can help you identify potential triggers, patterns, and factors that may contribute to your migraines. It also provides valuable information to discuss with your healthcare professional.

• Seek support from family, friends, or support groups to help cope with the impact of migraines on your daily life.
• Educate your loved ones about migraines, their symptoms, and how they can support you during an episode.

• Keep a migraine diary to track potential triggers such as certain foods, drinks, environmental factors, stressors, or hormonal changes.
• Once identified, make efforts to avoid or minimize exposure to these triggers.

• Establish regular sleep patterns by going to bed and waking up at the same time every day.
• Maintain consistent meal times and avoid skipping meals.

• Practice stress management techniques such as deep breathing exercises, mindfulness meditation, or yoga.
• Identify stressors in your life and develop strategies to cope with or reduce their impact.

• Engage in regular physical activity as recommended by your healthcare professional. Exercise helps reduce stress and promotes overall well-being.
• Choose exercises that are gentle on the body and less likely to trigger migraines, such as walking, swimming, or cycling.

• Drink plenty of water everyday throughout the day to prevent dehydration, which can be a trigger for migraines.
• Follow a well-balanced diet that includes whole foods, fruits, vegetables, and lean proteins. Limit or avoid known trigger foods such as caffeine, alcohol, aged cheeses, chocolate, and processed foods.

• Limit your consumption of caffeinated beverages, as excessive caffeine intake can trigger migraines in some individuals.

• Ensure you get sufficient sleep each night, aiming for 7-9 hours of quality sleep.
• Create a conducive sleep environment by keeping your bedroom dark, quiet, and at a very comfortable temperature.

• Some supplements, such as magnesium, riboflavin (vitamin B2), and Coenzyme Q10, have shown potential in reducing the frequency and severity of migraines. Discuss with your healthcare professional to determine if they are suitable for you.

• If you experience frequent or severe migraines, your healthcare professional may prescribe preventive medications. These may include beta-blockers, antidepressants, anti-seizure medications, or Botox injections.

• Avoid excessive use of acute migraine medications, as it can lead to medication-overuse headaches or rebound headaches. Use these medications sparingly and as directed by your healthcare professional.

• If you experience a sudden onset of severe headaches that are different from your usual migraines, it is essential to seek medical attention to rule out other underlying conditions that may require immediate treatment.
• If your migraines become more frequent, severe, or prolonged, it is important to consult a doctor for evaluation and to explore potential treatment options.

• If you experience neurological symptoms before, during, or after a migraine, such as weakness, numbness, difficulty speaking, changes in vision, or confusion, it could be a sign of a more serious condition that requires medical attention.
• Severe dizziness, loss of consciousness, or seizures associated with migraines should also prompt a visit to the doctor.

• If there is a significant change in the pattern, frequency, or intensity of your migraines, it is important to discuss it with a healthcare professional.
• A sudden increase in the number of migraine attacks or the development of new symptoms should be evaluated by a doctor.

• If migraines significantly disrupt your daily activities, work, school, or social life, it is advisable to seek medical help. A doctor can help develop a management plan to improve your quality of life.

• If you have tried self-care measures, over-the-counter pain relievers, or other non-prescription medications without success in managing your migraines, it may be time to consult a doctor. They can prescribe appropriate medications and therapies to help alleviate your symptoms.

• If you have concerns about the safety or efficacy of the medications you are using for migraines, it is important to discuss these concerns with a healthcare professional. They can provide guidance, adjust your treatment plan if necessary, or explore alternative options.

• Ongo Care allows individuals to connect with certified healthcare professionals virtually, eliminating the need for in-person visits. This is particularly beneficial for individuals experiencing migraines who may prefer to consult with a doctor from the comfort of their own home.
• Through video consultations or messaging, individuals can access medical expertise and receive guidance regarding their migraine symptoms, triggers, treatment options, and preventive strategies.

• Ongo Care offers the advantage of timely consultations. Instead of waiting for an appointment with a healthcare professional, individuals can often receive quicker access to care through the platform.
• This can be especially beneficial during acute migraine episodes when immediate assistance or medication adjustments may be necessary.

• The healthcare professionals on the Ongo Care platform can conduct a thorough assessment and gather information about your medical history, migraine symptoms, triggers, and associated factors.
• They can use this information to make an accurate diagnosis and also determine the most appropriate treatment plan for your migraines.

• Ongo Care providers can develop personalized treatment plans tailored to your specific needs and preferences.
• They may recommend lifestyle modifications, self-care strategies, preventive medications, acute pain relief options, or alternative therapies based on the severity and frequency of your migraines.

• Ongo Care can assist with medication management for migraines. Healthcare professionals can prescribe or adjust medications as necessary, ensuring you receive the appropriate medications and dosages to effectively manage your migraines.
• Follow-up consultations can be scheduled through the platform to monitor your progress, assess treatment effectiveness, and make any necessary adjustments.

• Ongo Care healthcare professionals can provide education and guidance regarding migraine triggers, lifestyle modifications, stress management techniques, and self-care measures.
• They can offer support, answer questions, and address any concerns you may have about your migraines.

Frequently Asked Questions