Migraines can be a debilitating part of daily life. Throbbing pain, sensitivity to light and sound, and nausea can all make it difficult to function. While medications and therapies can provide relief, lifestyle changes are a powerful — and often overlooked — tool that can make a serious difference in migraine prevention and management. Certain behaviors and routines can either trigger migraines or help reduce their frequency and intensity.
Here, we'll take a look at five lifestyle changes that can significantly reduce migraines, plus simple, actionable tips you can take to potentially reduce migraine severity and frequency.
Reduce Alcohol Consumption
Alcohol is a well-known migraine trigger. It can dehydrate the body, negatively affect sleep quality, and cause fluctuations in blood sugar levels — all of which can prompt a migraine. Red wine, in particular, contains histamines and tannins that are linked to migraines in sensitive individuals.
Try these tips for reducing your alcohol consumption:
- Track your intake. Use a journal or an app to keep tabs on when and how much you drink. You might begin to see patterns between alcohol consumption and your migraines.
- Try alcohol-free alternatives. There are plenty of non-alcoholic wines, beers, and cocktails that can help you enjoy socializing without triggering migraines.
- Stay hydrated. If you do choose to drink occasionally, follow each alcohol drink with a glass of water to combat dehydration.
- Set boundaries. Let your friends and family know you're cutting back on alcohol to improve your health. Accountability from people who can can help you stay on track.
Reduce or Eliminate Dairy
Though not a trigger for everyone, dairy can contribute to inflammation and may contain hormones or additives related to migraines. For some people, even small amounts of dairy can trigger symptoms.
Try these ideas to cut down on or eliminate your dairy consumption:
- Try dairy-free alternatives. Oat, almond, soy, and coconut milk are all good alternatives to traditional dairy products. Many brands now offer dairy-free cheeses, yogurts, and ice creams.
- Read ingredient labels. Dairy hides in many processed foods. Look out for ingredients like casein, whey, and lactose.
- Track how you feel. Try eliminating dairy for two to four weeks, then slowly reintroducing dairy products. Keep a symptom diary to see if there's a correlation between your dairy intake and your migraine symptoms.
- Get your calcium elsewhere. If dairy isn't a good fit for you, there are plenty of other ways to get calcium in your diet. Leafy greens, chia seeds, and tofu can all help you hit your calcium goals.
Improve Your Sleep Quality
Sleep and migraines are deeply connected. Too much or too little sleep, poor sleep quality, and inconsistent sleep patterns can all trigger migraines. Quality rest gives the brain time to recover and reset, while poor sleep can leave you more vulnerable to attacks.
Try these strategies to improve your sleep quality:
- Stick to a consistent schedule. Go to bed and wake up at the same time each day, even on weekends.
- Create a calming bedtime routine. Reduce stimulation before bed by turning off screens, dimming lights, and doing something relaxing like reading or taking a warm bath.
- Limit caffeine and alcohol. Both can interfere with the deep stages of sleep and disrupt your sleep cycles.
- Make sure your sleep environment sets you up for success. A cool, dark, quiet room is best.
Reduce Screen Time
Extended screen exposure can cause eye strain, disrupt sleep, and increase light sensitivity — all of which are common migraine triggers. Bright lights, flickering screens, and blue light exposure from phones or computers can provoke a migraine — or worsen an existing one.
Consider implementing these tips to reduce your screen time:
- Follow the 20-20-20 rule. For every 20 minutes, look at something at least 20 feet away for 20 seconds to reduce eye strain.
- Use blue light filters. Many devices have settings or apps that reduce blue light, which can lessen the impact devices have on your sleep-wake cycles.
- Take regular breaks. Build screen-free time into your day. Stretch, go on a walk, and take breaks to participate in activities that don't involve a screen.
- Adjust screen settings. Lower brightness, increase font size, and/or reduce the glare on your phone or other device by applying an anti-reflective coating.
Practice Stress Management
Stress is one of the most common migraine triggers. Whether it's daily tension or the aftermath of a particularly stressful event, your brain and body's response to stress can set off symptoms. Learning to manage stress effectively can lower your migraine frequency and help you stay more in control of your health.
Try these stress reduction tips:
- Practice mindfulness or meditation. Taking just a few minutes each day to practice deep breathing, body scans, or meditation with guided imagery can help to reduce your stress levels.
- Get regular exercise. Low-impact activities like walking, yoga, and swimming release endorphins that combat stress.
- Try journaling. Writing down your thoughts or worries can help you gain perspective and release built-up tension.
Tracking Makes a Difference
Even with the best of intentions, it can be hard to figure out exactly what triggers your migraines, especially if your symptoms don't seem to follow a predictable pattern. Evidation's MigraineSmart tracker allows you to log migraine occurrences, symptoms, and potential triggers by integrating data that tracks your sleep, diet, and stress levels. Over time, this data can reveal trends that help you and your healthcare provider build an effective migraine prevention strategy.
If you're ready to take action towards more symptom-free days, we're here to help. Click here to download Evidation and start using MigraineSmart today.
