Seventy percent of migraine sufferers are women, making it a fairly common condition among modern working women. Why do women have such a high incidence of migraine? How should migraine be prevented and treated in terms of diet and living?
1. Cold compresses and hot compresses.
Some people like to apply cold compresses to the forehead and neck, which works for many people, while others prefer to apply hot compresses to the neck or take a hot bath. When the headache attack you can use a hot or cold compress bag to cover the forehead, and massage the blood vessels in the temples to reduce the headache.
2. Sleeping flat on your back.
Sleeping in an odd position or sleeping on your stomach (belly down) will contract the neck muscles, which in turn will trigger a headache. And lying down sleeping position is beneficial. Similarly, when you stand or sit still, do not tilt your body forward, and do not make your head twist in a certain direction.
3. Rest as much as possible.
If possible, find a quiet, dark room to lie down and sleep, but avoid sleeping too much to avoid waking up with a headache instead. A short nap may eliminate the headache, but if you do not have a headache, it is best not to take a nap.
4. For facial beauty exercises.
The following 7 soft exercises are designed for the face and scalp, they town to help you loosen the muscles in these areas and enable you to take control action when you first see the signs of headache.
Raise your eyebrows: Raise and lower both eyebrows at the same time.
Squint: Squint your eyes quickly and then relax. Next, squint your right eye hard and relax. Next, squint your left eye and relax.
Frown: Squeeze your eyebrows hard and relax.
Open mouth: Slowly open your mouth to its widest point and then slowly close it.
Move your jaw: Open your mouth slightly and move your jaw from side to side.
Wrinkle nose: Squeeze your nose upward as if you smell a bad smell.
Make a face: Make a face as you please, just like when you were a kid. Don’t worry, your face will not be deformed by this.
1. Pressing acupuncture points.
Studies have found that acupuncture points and chiropractic care than conventional medication has fewer side effects and longer lasting effects. There are several major pain points, one is in the thumb and forefinger connected to the tiger’s mouth area of the Hegu point and the nose on both sides of the cheekbone at the bottom of the giant glance point (press until sore), they help relieve sinus headaches; another is the top of the head of the Lily point, it is very effective for vascular throbbing headache; for migraines, press the hanging skull point (also known as the temple area) is most effective.
2. Wearing a headband.
Tying a bandage on the head can reduce the blood flow to the scalp, thus reducing migraine.
3.Take aspirin in moderation.
For headaches that occur once or twice a month, aspirin or other common anti-inflammatory drugs can come in handy. However, overuse of such drugs will cause more pain. Also, if you decide to use aspirin for headache, you should take it as soon as the headache starts, otherwise it will not be effective.
4. Add vitamin c.
Headaches can be triggered at high altitudes. At this time, taking aspirin with vitamin c is beneficial. When you want to travel to high altitude, you should take 3,000-5,000 mg of vitamin C and two aspirin daily the day before and during the trip. However, you should consult your physician before taking them. Permission from a physician should be obtained before taking any high dose of vitamins.
5. Ways to avoid intensive migraine.
This type of headache affects 90 percent of men. Unfortunately, intensive migraine has a tendency to recur. Intensive migraines may occur every day for weeks, sometimes for months. The cause is unknown, but it may be hormonally or genetically related. Testosterone (the male hormone) is currently being studied for its possible association with intense migraine. Also, doctors have noticed a common phenomenon that men who suffer from intensive migraine often have a smoking habit. Therefore, it is best to quit smoking quickly, or at least reduce the amount. And don’t take naps. In this way, you may be able to officially say goodbye to intensive migraine.
1) Do not wear perfume.
Strong perfume can stimulate your nerves and may trigger a migraine.
2) Don’t push too hard.
There is a scenario that you may not have thought of, believe it or not, when you don’t have a headache and the atmosphere is quite nice, sexual intercourse may trigger a headache, which is a forceful type of headache. People who have migraines are more likely to have this situation than those who only have tension headaches.
3) Eye protection.
Blinding light, such as sunlight, magnesium lights, TV screens, etc., can make you squint, produce eye strain, and eventually trigger a headache. When you are going out, remember to wear sunglasses. If you work in front of a computer, remember to take a break.
4) Drink less alcohol.
A drink may not hurt, but drinking too much can be bad. Strong alcohol also contains tyramine.
4, develop a sense of humor.
If you often look at things very serious, you may often face frown, full of worries, it is no wonder you often suffer from headaches. You should learn to relax yourself and look at things around you lightly.
Nutrition and diet therapy.
1) Eat on time.
Skipping or delaying meals can cause headaches. Missing a meal can cause muscle tightness, and when blood sugar decreases due to lack of food, blood vessels in the brain will constrict, and when you eat again, these vessels will expand and cause headaches.
2) Pay attention to the amount of caffeine.
If you take a lot of caffeine every day, your blood vessels will dilate, which may contribute to headaches. Therefore, it is best to limit your coffee consumption to a maximum of two cups per day.
3) Eat less salt.
Some people consume high amounts of salt that can trigger migraines.
4) Refuse chocolate.
Not only is eating chocolate fattening, it also contains tyramine, which is the main suspect in causing headaches. Fortunately, many young people have become tolerant to this chemical reaction.
In addition, drupe and aged cheese also contain tyramine and should be avoided.
1) Eat more starchy foods.
Eat more starchy foods, like rice, potatoes, crackers or bread. Although wheat foods are problem foods that cause migraines in some people, they may instead help if you can tolerate such foods. Some people find that when they have a migraine, eating more toast, crackers, pasta, potatoes or other starch-rich foods can reduce the symptoms of headache or nausea, or even shorten the duration of the headache. Try a wide variety of starchy foods, and experience will tell you if they work.
2) Avoid foods that cause headaches.
Recent research allows us to more precisely identify which foods are problematic or have healing properties. As prevention is the best cure in the first place, let’s start by identifying those foods that cause migraines so that we can avoid them.
a) Foods that do not cause pain.
Foods that do not trigger pain do not in fact cause headaches or other distressing conditions. These include: brown rice, cooked or dried fruits: cherries, prunes, pears, plums (with the exception of citrus fruits, apples, bananas, peaches or tomatoes) cooked green, yellow and orange vegetables: artichokes, asparagus, broccoli, beets, leafy greens, lettuce, spinach, bean pods, knotweed, tree potato flour and taro.
Water: tap water, mineral water or carbonated water. And certain beverages, even herbal teas, can cause migraines. Condiments: small amounts of salt, sugar syrup, and vanilla extract.
b) Common problem foods.
Common problem foods are usually very likely to cause headaches in people with weak resistance. You may not even think about which food it is. Just like some foods that cause your skin to break out in a rash, there are also foods that can cause changes in the blood vessels or nerves in a migraine sufferer’s body.
The following are common migraine-inducing foods, in order of importance.
Dairy products (including skim or whole milk, goat’s milk, cheese, yogurt, etc.), chocolate, eggs, citrus fruits, meat (including beef, pork, chicken, turkey, fish, etc.), wheat (refined breads, pasta), nuts and peanuts, tomatoes, onions, corn, apples, bananas.
Certain beverages and additives are also among the worst problem foods, including alcoholic beverages (especially red wine), caffeinated beverages (coffee, tea, and cola), monosodium glutamate, sugar substitutes, and nitrites.
3) Conduct a two-week trial of dietary modification.
The first step in treating migraines is to test whether the headache is caused by a common problem food. The test is to avoid these things and then at the same time add a lot of safe foods to your daily diet to see if the migraine will still come on. If they still occur, keep track of how often they occur.
Here is how to adjust your diet. The recommended duration is limited to two weeks.
1. Eat a lot of foods from the safe food list.
2. Avoid common problem foods completely.
3.Eat foods that are not on either of these two food lists without worry.
If your migraines disappear or the number of attacks decreases after you change your diet, be sure to resist the temptation to open a bottle of wine or eat a slice of pizza to celebrate. The next step is to identify exactly which foods are your problem foods. The next step is to identify which foods are your problem foods. Take the foods you removed from your diet and add them back to your diet every two days to see if any symptoms appear. Start with the last item on the problem food list (bananas) and work your way up to the most problematic foods, which you can skip if you don’t like them in the first place. If there is room in the line, you can also test the drinks and additions to the common problem foods to see if they are also problem foods for you.
Also, you can eat a lot of each new food that is added back so that you will know if the food causes headaches. If it doesn’t cause problems, the food can stay in your diet and any food that causes headaches should be removed from your diet. After one to two weeks, try the suspected food again to reconfirm. Your diet should be kept simple so that each time you add a new food, it will be easier to notice its effect.
1. Ways to overcome menstrual migraine.
Changes in the level of estrogen may make you prone to headaches. This is why migraines often start after puberty and disappear after menopause; they are more than three times more likely to occur in women than in men, and they suddenly disappear during pregnancy, when the influence of estrogen is just replaced by progesterone.
Food can improve estrogen instability. If you can avoid animal fats and consume vegetable oils as little as possible, you will have less estrogen in your body. Foods high in iron can more easily help you eliminate excess estrogen from your body.
2. Use food to combat menstrual migraines.
Within your ability, it is best to use natural foods as much as possible to treat migraines and balance hormone secretion so that there are no side effects. The following are some principles of using food to treat migraine.
1) Try to eat foods that do not cause pain, such as brown rice: cooked vegetables like broccoli, bok choy, spinach and beets; cooked non-citrus dried fruits.
2) Avoid common problem foods in general altogether. If your migraines lessen or stop, you can go back and try the problem foods, one at a time, to identify their effects.
3) If the previous two steps still don’t eliminate your migraine, elimination recipes can help you identify sensitive foods.
4) Avoid animal foods and minimize vegetable oils to reduce hormonal fluctuations; eat more grains, legumes, vegetables and fruits with natural fiber.
5) Take calcium tablets.
Calcium can not only treat but also prevent migraines. Studies have reported that one woman took 1,200 to 1,600 milligrams of elemental calcium and was able to stop a migraine that had only just started. However, it is important to avoid calcium from milk, buttermilk or other animal foods, as this can do more harm than good.
6) Small and frequent meals.
Smaller and more frequent meals can stabilize blood sugar levels to avoid triggering migraines. The diet should include almond fruit, almond milk, water field mustard, parsley, fennel, garlic, cherries, and wind pear. See Chapter 4 on hypoglycemia and refer to its dietary guidelines.
7) Nutritional supplements cha.
① Magnesium.
Research shows that magnesium can deal with migraine. If you have a lot of magnesium in your diet, the chances of migraine must be very low. One of the reasons why emotional stress can cause migraines may be that it will deplete your body of magnesium. Researchers have found that adding 200 mg of magnesium supplements to your daily intake of magnesium from food can help you prevent migraines.
Magnesium is particularly effective for women with premenstrual headaches and is usually taken in conjunction with 50 to 100 mg of vitamin B6.
This combination is very effective for treating premenstrual headaches if taken daily, but it can also be taken only five days before your period is about to arrive. We can also get magnesium from food. Foods rich in magnesium include whole grains (cereals with naturally intact fiber), rice, barley and oats; non-citrus dried fruits, such as figs; and green vegetables, especially broccoli and spinach. These are all safe foods that do not cause pain.
② Calcium and vitamin D.
Calcium and vitamin D can also be used to prevent migraines. You can take supplements, but the best source of calcium is still leafy greens and legumes. If you take supplements, you can take 1,000 to 2,000 mg of elemental calcium a day.
The body’s ability to absorb calcium from food is related to vitamin D, which is naturally formed when the skin is exposed to sunlight. With ten minutes of sunlight exposure per day, the vitamin D produced is already sufficient for the body’s needs. If taking a vitamin D supplement, the appropriate dose is 200 IU (five micrograms) a day. The studied dose for migraine prevention is 50,000 IU per week, which is much higher than the general safety recommendation, so such a high dose should be taken only under the guidance of a physician. You should also avoid animal protein, coffee, tobacco and excess sodium and sugar to prevent calcium loss. Regular and frequent exercise can also help you retain calcium in your bones.
③Gluconate.
Take 1 tablet at a time, dissolved in the mouth, twice a day. It can improve the oxygenation and action of the brain.
④ Niacin thiamine plus niacin 16 (B3).
Take 800 and 200 mg each time, 3 times a day. They can improve the blood circulation in the brain.
⑤ Brassinosteroids.
200 mg per day. It can help remove toxic gold flakes that may cause migraines.
⑥ Progesterone.
Progesterone is a natural over-the-counter hormone that assists the body in suppressing drastic hormonal changes. It can help women get rid of migraines, or at least be quite effective for those women who often have migraines around the time of their menstrual period.
Natural progesterone comes from wild yams (wildyams). To treat migraines, use an over-the-counter topical progesterone lotion, such as Pro-Gest, and apply a thin layer to your skin about 1-2 ounces a day, ten days before your period.
(7) Pantothenic acid (B5) or royal jelly (natural).
100 mg per dose, 2 times a day. Royal jelly is rich in pantothenic acid. Helps the adrenal kidneys cope with stressful conditions.
Herbal remedies.
Try the following medicinal plants.
① Feverfew.
Take 2.50 mg or 2 to 3 fresh leaves daily.
② chrysanthemum and ginkgo (white fruit) extract.
Little white chrysanthemum can relieve pain, and ginkgo promotes blood circulation in the brain. A trial of the medicinal properties of chrysanthemum showed that 24% of users reduced the symptoms of migraine and vomiting, and no side effects.
Peppermint, rosemary and mugwort are all effective substances for migraines.
Other treatments.
1. More exercise.
Exercise is one of the effective ways to prevent headaches, because it can help you relieve tension and stress. If the headache is not too severe, exercise can help you eliminate. But if the headache is severe, do not exercise to avoid the situation worse, especially for migraine sufferers.
2. Try biofeedback.
Biofeedback is a technique that uses relaxation of the mind and body to control blood flow, and it helps relieve migraines and tension headaches. When performing biofeedback, the instructor will put a thermometer on your index finger, and if you relax, this thermometer will show that your blood vessels have dilated, helping the blood flow to your fingertips. Believe it or not, your will can influence whether or not blood flows to your brain, which in turn can affect your headache. Check with your doctor for information on biofeedback training.