By Cynthia Sadurni
Welcome to part 2 of this article about migraine and how to minimize the frequency and severity of attacks. Last month, we talked about what changes can be beneficial to reduce potential triggers. Today, we’ll explore some holistic ways that have worked for me.
First, it is important to take into account that the way we care for ourselves both physically and mentally has a great impact on the severity and frequency of migraine attacks. Mind and body are one unit, one team. What can we do to keep them both balanced? Here are some ideas I hope will work for you.
Now yourself: What is it that causes migraines in you? Many doctors suggest keeping a migraine diary. This is a record of what you were doing at the time an attack started. Did you eat something in particular? Was it windy, was it hot, and so forth. This way, you can start to map out what your triggers are.
Be kind to yourself: We live in times that demand us to perform, to meet the expectations and demands of society. Work, children, social meet-ups, the list can go on forever. In this chaotic world, knowing when to stop and rest can be as, if not more, important than performing. If you feel tired, give yourself a little time to unwind. Migraines are your bodies’ way of telling you that it has had enough.
Be mindful: Mindfulness allows the brain to take a breather from all its activity. This is the way our brain rests. This doesn’t mean you have to become a yogi or spend hours trying to attain a perfect level of meditation. It is a simple as focusing on your breath for a short period of time, or purposefully taking a walk, fully enjoying what is going around you in present time. There is a great book called “The Miracle of Mindfulness” by Thich Nhat Hanh that has a wonderful way of exploring and explaining this topic.
Be proactive: You are your best advocate. Believe that you can do this, and take small, yet meaningful steps towards a life with fewer migraines. Do a little research. There are many supplements that are beneficial in the treatment of migraines. Also, if you prefer a more natural approach, they are a good option to explore. I encourage you to do some research on this topic, as it may be useful to know more about them. As always check with your health practitioner before trying any herbal or over-the-counter medications.
Regarding natural options, I have had good results with ginger. Whether it is fresh (simply steep a piece of peeled ginger root in hot water for a few minutes to make an infusion), in a prepackaged tea or in pills, this little powerhouse of goodness is a tried and true remedy for nausea and migraine pain. Feverfew is another herb that has helped me and is worth researching. While it doesn’t help with the pain during a migraine attack, it does wonders to reduce the frequency of said attacks. However, any herb can have potential side effects and interactions with other medications. Therefore, they should not be taken without professional guidance and proper research.
On the pharmaceutical side of things, constant research is bringing new and improved treatments to life. There are new-generation medications that are real life-changers. For more information about this, reach out to your general practitioner or neurologist. They can better guide you to find the best treatment for your individual needs.
Also, there are several devices, similar to a TENS unit, that are a great, substance-free option. Some devices work by using neuromodulation, while others target the trigeminal nerve. (This nerve happens to be the largest one in the head, and very active in the migraine process.) In my case, I have had great results with an external trigeminal nerve stimulator. If used at the very first sign of pain, it effectively eliminates the migraine 80% of the time and reduces pain the other 20%.
I have also tried biofeedback with a device that helps regulate breathing, pairing it to your heart rate. This is achieved by clipping a sensor to your ear or your index finger, similar to what is used to measure oxygen levels when you visit your doctor. This is great for relaxation, but it does not address pain. Rather, it works by prevention. Unlike the TENS units that work best if used at the very first sign of migraine pain, the biofeedback device can be used any time, with or without symptoms. Personally, I find that a well established routine of 10-20 minutes before bedtime works best. Not only does it help relax the mind, but allows me to have more restful, deep sleep. As it centers around the use of breath and heart rate, it helps to consciously reduce tension, and lowers stress.
Believe in yourself: It is hard to see clearly when you are in a constant cycle of pain, but the moment you take action, even if it is in little steps, your mindset begins to shift. Yes, the road is long, and yes, it takes trial and error, but you will find a way to prevent and/or reduce the number of migraine episodes.
Let nature be your ally: We live in a place that is blessed with greenery and forests. It is well-known and scientifically proven that being out in nature promotes healing and also calms the mind. Fresh air, even on a rainy day, can make a big difference. A walk in the morning can boost your energy and promote better sleep by helping to regulate your circadian rhythm. Early morning blue light is best.
Of course, in the winter months, light can be dim, but even a little time outdoors on a balcony or a deck can work wonders. In Japan, they have coined a wonderful term: “Forest Bathing.” It is a concept that has at its core enjoying the woods in a meaningful way by being in the moment. Immersing yourself in the experience by appreciating the sounds, scents, and beauty of the forest promotes mindfulness and health. It helps us disconnect from the constant avalanche of media and technology. It lets us breathe, helps us reduce stress and learn better. If the woods are not easily available, a garden or a park work, too.
At the end of the day, the journey to a better, migraine-safe life is very personal. I hope that some of these ideas will resonate with you.
