7 Ways to Reduce Your Chances of Suffering from a Migraine

1. Don't Consume Chocolate

Despite the fact that I do enjoy chocolate, it is one of my major triggers for migraines. Whether I have one chocolate cookie or just a scoop of chocolate ice cream, I will get a migraine in less than an hour. Most doctors are in agreement that this is due to the caffeine naturally occurring in cocoa. We will discuss caffeine in the next point, but chocolate is a major culprit of unwanted migraines.

Cutting out chocolate from your diet can be saddening, but try to remember that it is more important to feel good rather than to enjoy a food for a short period of time and then pay for it later. No food is worth a pounding headache where you lose partial or all vision. It should also be noted that just because you can't have chocolate anymore doesn't mean you cannot have other desserts. Try other desserts that don't contain chocolate, such as iced sugar cookies, banana ice cream, or fruit bars for a nice treat.

2. Avoid Caffeine

Caffeine needs to be avoided at all costs for anyone who is suffering from migraines. Caffeine will do nothing to help you if you struggle with migraines. While some people claim that caffeine actually balances out their migraine, I have never seen this to be true in my own life. I have only found caffeine to worsen my migraines and give me more pain. If you want to avoid suffering from a migraine, then it is advisable to stay away from caffeine.

Caffeine is in many foods and beverages, such as chocolate, coffee, and soda drinks. Try to eliminate these things from your diet as much as possible and see if it reduces your migraines. If you have been a heavy coffee drinker or a heavy soda drinker in the past, it might be hard to cut back all at once, so try to cut back in small amounts each day. In time, you will be able to see how much better you feel without caffeine, and you won't be interested in it anymore. Switch to water, and you can add some lemon for added flavor. Don't Go Overboard with Exercise 

It is common for us to give it our all at the gym or when we are exercising. While this is good to do, sometimes going overboard with exercise can be too much for those of us who suffer from migraines. Intensive exercise, especially for long periods of time, can trigger a migraine. If you are planning on going to the gym, plan to stay for thirty minutes and try to ensure you are staying cool.

In the same way, if you are going for a run, try to go at a cooler part of the day and try to stay in the shade. Stay well hydrated and make sure to go back inside if you get too hot. Getting too hot or too exhausted will trigger a migraine. Exercise is great for us to do, but we just need to be cautious when we are worried about triggering a migraine.

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3. Don't Look at Screens for Too Long

A trigger I had to learn the hard way was screen time. I tend to spend a lot of time on screens due to work, and once I hit a certain number of hours, I tend to get a headache. My doctor said this is due to getting tense and hyper-focusing on what I'm typing or reading, which only strains the eyes. If you also work with computers or spend a significant amount of time on screens, try to reduce the amount of time you spend looking at them throughout the rest of your day.

Most of us look at screens for work, therefore, we don't need to go directly on social media when we get home or watch TV. We need to try to give our eyes a break. This can be done by getting out in nature or taking a quick nap. Either of these things can reset our eyes and prevent them from turning into a migraine.

3. Manage Stress Levels

Managing stress can feel impossible at times, but we must remember we have the help of God. When stress levels are overwhelming, we will be more prone to develop migraines. This is, once again, due to being tense. By relaxing our shoulders and taking breaks from what is causing us stress, we will be less likely to have a migraine attack.

Something that helps my stress levels is to pray to the Lord. Praying to Jesus gives my soul the comfort and peace that it needs. I suggest praying whenever you feel as though your stress levels are too high. God can give you the peace that surpasses all understanding (Philippians 4:6-7). It might also be helpful to pray for God to protect you from suffering a migraine attack, as this alone might give you the added comfort that you need.

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5. Avoid the Dairy Aisle

Dairy products are known to cause migraine issues, especially hard cheeses. Soft cheeses are alright, such as cream cheese, however, hard cheeses, such as cheddar or Gouda are not ideal. Hard cheese will trigger migraines without a doubt. If I eat even the smallest amount of a hard cheese, I will have an immediate migraine that will put me out for hours. Take it from me, it is not worth it.

If you want to still have cheese, it would be most beneficial to stick with soft cheeses. These types of cheeses normally do not cause migraines. However, it is important to note again that everyone’s triggers are different, and what might be a trigger for me won't be a trigger for you. You will have to experiment with a few of your own potentially triggering foods and see what happens.

6. Get Some Fresh Air

Maybe we already have a migraine starting, and there is no way out but through. When this happens, I suggest getting outside for some fresh air. This is as long as you are not having an aura. If you are having an aura, it is best to go back inside, close your eyes, sit in a dark, cool room, and wait for the migraine to pass. However, if you are just in the beginning stages of a migraine, try to step outside and see if you can prevent it from getting any worse.

Sometimes getting outside for 15-20 minutes can do wonders to curtail a migraine from progressing any worse. Go for a walk or just sit outside in your yard. Any of these things will be able to help your brain get fresh oxygen and combat the migraine. Stay outside for a little bit and once you feel your migraine is doing better, head back to do whatever you had just started.

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7. Refrain from Alcohol

While I'm not an alcohol drinker and I don't endorse drinking alcohol, I understand some people enjoy drinking in moderation. If this is true for you, be prepared that alcohol is a known trigger for migraines. Any kind of alcohol has the potential to send you into a painful migraine. Alcohol is not needed for your diet, therefore, there is nothing harmful about removing it from your diet.

In fact, removing alcohol from your diet will also help in other ways in addition to migraine prevention, such as lowering your chances of sustaining a heart attack, stroke, or colon cancer. If you find alcohol is a trigger for your migraines, but it is hard for you to quit, consider reaching out to someone for support. This could be your doctor, a therapist, or a loved one. They will be able to get you the help that you need.

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