Migraine Prevention: How to Cut Down Attacks
Getting fewer migraines often starts with small, consistent changes. You don’t need perfect control—just habits that lower how often attacks happen and how bad they get. Below are clear, practical steps you can start using today.
Find and avoid your triggers
Keep a simple headache diary for 4–8 weeks. Note when a migraine starts, what you ate, sleep, stress level, weather, and medications. Patterns show up fast: certain foods, missed meals, dehydration, strong smells, or poor sleep are common offenders. Once you spot a trigger, test removing it for two weeks and watch for fewer attacks.
Be realistic. You may have several triggers, not just one. Focus on the easiest to change first—like regular meals, staying hydrated, or cutting late-night screen time.
Daily habits that help
Sleep: Aim for consistent sleep times. Migraine brains dislike big shifts. Go to bed and wake up within the same hour every day, even weekends.
Hydration and meals: Drink water across the day and don’t skip meals. Low blood sugar and dehydration are quick triggers.
Caffeine: Keep it steady. Sudden increases or stopping caffeine cold can spark headaches. If you use caffeine daily, limit to one or two small doses and avoid late afternoon.
Exercise and stress: Moderate aerobic exercise, like brisk walking 20–30 minutes most days, lowers migraine frequency for many people. Use simple stress tools—brief breathing breaks, a five-minute walk, or a short guided relaxation app—to interrupt mounting tension.
Screen and light sensitivity: Use blue-light filters, dim screens, or wear tinted glasses if bright lights trigger you. Take regular breaks from screens every 30–60 minutes.
Supplements and simple medicines: Several over-the-counter options can help prevent attacks for some people. Magnesium (about 400 mg daily), riboflavin (400 mg), and coenzyme Q10 (100–300 mg) have evidence for reducing migraine days for some patients. Talk with a pharmacist or doctor before starting supplements, especially if you take other meds.
When to try prescription prevention: If you get four or more migraine days per month, or if attacks severely limit your life, speak to your doctor. Proven daily medications include beta-blockers (like propranolol), certain antidepressants (like amitriptyline), anticonvulsants (like topiramate), and newer options such as CGRP monoclonal antibodies or Botox for chronic migraine. A specialist can match a treatment to your health profile.
Avoid medication overuse: Using pain meds more than 10–15 days a month can make headaches worse. If you’re relying on acute meds frequently, talk to your clinician about preventive options.
Final practical tip: pick two changes and stick with them for 8–12 weeks—consistent sleep and a headache diary are great starters. If things don’t improve, book a medical review. Preventing migraines is often a mix of lifestyle shifts and the right preventive treatment, and you don’t have to figure it out alone.
, Jan, 28 2025
For those seeking alternatives to Inderal, particularly for migraine prevention, there are effective options available. In this article, we explore the pros and cons of Rimegepant, a CGRP receptor antagonist. With fewer cardiovascular risks and high efficacy, it presents a compelling case for those unable to tolerate traditional beta-blockers. However, it's critical to weigh considerations such as cost and applicability to other conditions before making a switch.
Categories:
Tags:
