Living with migraine

Avoid triggers

There are a number of factors (triggers) that may start a migraine attack. Therefore, it is important that you try to identify the factors that trigger your migraine attack and then try to change your lifestyle so that you can avoid them. Some people find that keeping a headache diary helps them to identify triggers. Read more information on the causes of migraine .

Use of medication

If you are taking medicine to help control your migraine attacks, it is important that you follow the instructions carefully. If you have any questions relating to your medicine, speak to your doctor or pharmacist.
Excessive use of some painkillers, typically bought over the counter from a pharmacist, can result in a ‘rebound headache’. This type of headache is actually caused by the painkiller, which is then relieved by taking more painkillers. You should talk to your doctor if you feel you may be using too many painkillers.

Reduce stress levels

Although it is not easy, you should try to organise your day so that you reduce stress. Your workload should be evenly spread out throughout the day and you should avoid leaving things to the last moment.
If possible, try to include a relaxation period during your day, for example at lunchtime or in the early evening.

Get adequate sleep

Try to ensure that you get enough sleep every night. Some people find that sleeping in late at the weekend can trigger an attack, while others are more likely to get an attack if they are over-tired. Try and maintain regular sleep patterns whilst travelling.

Eat a healthy diet

It is important to eat a regular, healthy diet. Some people find that their migraine attacks occur when they are hungry or fasting, perhaps due to low sugar levels, so eat regularly and try not to skip meals. If you have identified certain foods or drinks that trigger a migraine attack, these should be avoided.

Exercise

If your migraine attacks are related to excessive activity, make sure that you exercise regularly but for shorter periods. You should not give up exercise, as it is important that you stay healthy. If you have any doubts, speak to your doctor.

Maintain a healthy bodyweight

Try to keep your bodyweight within the ideal range for your height. If you do decide that you need to lose weight and exercise more regularly, make sure that you talk to your doctor first, so that you don’t make your migraine attacks worse.

Stop smoking

Try to stop smoking as this can trigger migraine attacks.

Modify your surroundings

Replace bright or flickering lights with more subdued lighting. Have some relaxing music on hand and try to avoid loud noises. If strong smells trigger your migraine, try to avoid these.

Act quickly at the first signs of an attack

If you do experience a migraine attack, act quickly. Medicines used to treat an acute attack are most effective when taken at an early stage.

• Some people find that the attack is not so bad if they can go into a darkened room and lie down.
• An ice pack held to the forehead may reduce the pain.