10 Ways to Prevent Migraines and Keep Them Away!
10 ways to prevent migraines and keep them away. How to prevent migraines without medication. Most common migraine triggers plus free printable migraine diary.
Think there is no hope to ever get rid of your migraines? The doctors simply can’t figure out what is wrong?
Believe me, I have been there. It is so frustrating when you know this horrible pain will come and you believe you just have to accept this as a part of your life.
Today I will show you how I (so far) prevent my migraines and how you can find your triggers and eliminate the outbreak. I even have a free printable for you so you can start your journey of healthy and joyful living today!
My Migraine History
I have been dealing with migraines since I was a teenager and I got them once or twice a month. I went to different doctors, got many tests done, and nothing could be found.
The doctors said to keep a diary to figure out when my migraines are occurring and to understand some migraine triggers. According to migraine.com 7 to 44 percent of migraine sufferers point to certain foods as their migraine trigger.
- Chocolate, 75 percent
- Cheese, particularly aged cheese, 48 percent
- Citrus fruits , 30 percent
- Alcohol, particularly red wine and beer, 25 percent
I tested this theory and sometimes it would trigger a migraine, sometimes it would not. Checking my migraine diary I saw that the migraines occur around the same time in my monthly cycle. So there is definitely a hormonal imbalance making me prone to headaches. But, often it takes a second trigger to actually break out.
I noticed when I overdo myself either with my workouts or remaining in the sun too long triggers a migraine right around the week before my period. Also if I don’t do any sport my back tenses up really bad and causes headaches.
I also had a migraine breakout after drinking a soda or alcohol, but not all the time. One time I had a migraine after running in the rain with my toddler. WEIRD.
So sometimes it just didn’t make sense, but I have found a lot of triggers and know that usually multiple triggers play together.
Today I have been 3 months migraine free and hope I can help you find a lifestyle that will prevent migraines. Try these 10 tips and comment below with what works for you!
Also download the migraine diary to find your triggers and prevent migraines from happening!
Grab the Migraine Diary
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Note: I am not a doctor. I am simply sharing what has helped me. This post may contain affiliate links.
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#1 Migraine supplement
3 months ago I changed 3 things. I started to workout, tested a migraine supplement, and changed my diet. The migraine supplement I have tested is called Migravent and it provides nutrients that support neurological comfort and ease such as Riboflavin (Vitamin B2), Magnesium, PA free Butterbur, Coenzyme Q10, and Bioperine.
According to Migraine.com a “2004 study found that Butterbur worked better at relieving migraines than an inactive placebo treatment. Here’s a breakdown of the patients in the four-month study. These migraine sufferers said their migraine attack frequency was reduced by : 48% with Butterbur 75 mg, 36% with Butterbur 50 mg, 26% with Placebo”.
75% of Americans are not getting enough magnesium throught their diet (Healthline.com). According to University of Maryland Medical Center a regular intake of magnesium can reduce migraines by over 40%.
Vitamin B2 helps our body to get the energy out of carbohydrates, fats, and protein. A study showed that Riboflavin cut the number of headache days at least in half : Riboflavin 50% , Placebo 15%. (Migraine.com).
“A study published in the February 22, 2005, issue of Neurology found that CoQ10 was superior to a placebo in preventing migraines. Researchers tested CoQ10 among a group of 43 patients, about half of whom received a placebo. Of the patients who took CoQ10, 50 percent reported significantly reduced frequency of headaches compared to only 14 percent of those who took the placebo. Dosage of CoQ10 in the trial was 100 mg three times daily”. (Dr. Weil)
I take one pill a day to prevent migraines and in my “critical phase” I take 2 or 3. I have this set on autoship now since it works well for me.
#2 Change your diet to prevent migraines
Changing your diet is the best way to prevent migraines naturally. There are a lot of deficiencies from eating wrong which can lead to headaches. The best diet to prevent migraine headaches is a clean diet.
I base my daily eating plan on a container counting diet, which helps me balance my food. Below you see how much of, and what, you are supposed to eat for each calorie category.
At the beginning I did the PLAN A and lost 9 lbs. in 30 days and now I am doing the Plan C to maintain my weight and eat healthy.
Since doing this meal plan I have more energy, no migraines, and reduced cravings for junk food. That being said I cut out sugar (mostly), sodas, alcohol, and everything that contains additives like high fructose corn syrup, dyes, and all the other migraine causing ingredients.
Also note that changing to a healthy diet means drinking more water. This is very important! You can spice it up by dropping fruits like lemon or berries into your water.
#3 Add lost minerals
I am a sweaty person (TMI) and a pharmacist once told me that if you sweat a lot you lose all your salts and minerals. Therefore you can have a lack of minerals such as magnesium. To refuel my body with essential minerals, I take these Electrolytes.
Earlier in this post I mentioned that most Americans have a lack of magnesium. Some people can’t contain magnesium through taking supplements, therefore absorbing magnesium through your skin could be a better solution.
I spray this magnesium oil on sore muscles or just on my skin. Be careful it can burn a little on some spots, so definitely test it first.
Also magnesium oil is concentrated and can make you tired. So spray it on your skin before going to bed.
#4 Be more active, but not too active
I read all over the internet that being active would help with migraines. Yet a few times after my workout I started having an aura followed by a migraine. Now I know that when I overdo myself I also react with migraines. I started to do easier workouts like the 21 day fix and I usually don’t exercise longer than 30 minutes.
So I think that working out really helps with preventing migraines, but don’t overdo it. For me a good balance is a 30 minute workout where my pulse stays between 130 and 150. I can do this everyday and feel great.
You can simply start with faster walking, or easy running. I am streaming my workouts with BeachBody and I do the 21 day fix, cize, hip hop abs and rocking body. There are so many good workouts that you can simply do at home, plus it is very affordable.
#5 Relax and massage your back muscles
After a long day or after a bad night sleep I get tense in my back and I LOVE to use my shihatsu massager for the back, neck and shoulders.
I love this one, because I can wrap it around my neck, over my shoulders to really get into the upper shoulder muscle, or even down my back.
Another thing my massage therapist told me is that often the muscles right on the top of your neck can be tense and cause headaches. I didn’t even know I had muscles there until she massaged them and I got sore.
Now I massage them every once in a while.
#6 Avoid stress to prevent migraines
I know that is kind of a no brainer. But sometimes we don’t even know we are stressed. Stress can also tense up your back and neck muscles without you really noticing.
Massages and fitness can help relax your body and take your mind off of stress. Find something you enjoy doing to balance out what stresses you.
Also psychosomatic symptoms (physicial sickness/pain due to emotional stress) like heartburn, headaches, heart attack, breathing issues, and more can happen after the stress, once you are in a relaxed state.
#7 Migraine diary
Once I started writing down when I have migraines, and what I did before, I narrowed down the triggers pretty quickly. I also realized that it is usually more than one trigger that work together.
Now I know my “weak point” and make sure I am more careful. I feel like I finally have real control over my migraine prevention.
You can put your email in the box below and hit send. Then I will send you the migraine diary that I have been using. I left some open spots where you can add your own possible triggers to track. After a while you will see patterns and can adjust your lifestyle to get rid of these terrible heachaches.
Grab the Migraine Diary
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#8 Get good sleep
There are so many things that can steal your good night sleep. A baby, a snoring husband, too many thoughts, caffeine, loud neighbors, and more.
Make sure you find a routine that will help you fall asleep early. That could mean not playing on your phone before bed, not drinking coffee after a certain time, and maybe meditating to get rid of stressful thoughts.
I pray to relieve any stress and negative thoughts right before bed, but if you don’t like doing that just try writing everything down on a paper and know it is gone for the night.
Also, keeping your sleep schedule steady is necessary to prevent migraines. I try to go to bed early during the week and on the weekends I try to keep the schedule very similar.
Sleeping in 3 hours longer on the weekend might feel good, but Sunday evening comes around and it will be harder to fall asleep, therefore Mondays just suck.
A steady sleep schedule will make you feel rested and balanced!
#9 Wear sunglasses and a hat
Yep, that’s how I roll now. After having a migraine walking a mile long yard sale in the sun, sunglasses and a hat are necessary. Especially for migraine sufferers with aura who are sensitive to light. Therefore, either avoid being in the sun for too long or cover your head with a stylish hat and sunglasses.
Note: Sometimes I had a migraine one day after long sun exposure/sweating.
#10 Pray for healing and stay positive
I was praying for a long time and nothing happened. I was wondering why God wouldn’t just take away the migraines. But instead he gave me wisdom. I started to understand what causes migraines. This helped me to understand my body and what I was lacking. I was simply not giving my body what it needs.
Today I am happy that I could go through this, because I understand my body so much better and have a healthier lifestyle than ever before. And the best part? I can help others to reach their health goals now, too.
So all suffering served a purpose and my prayer was answered, just not in my way.
If you are not a praying person, then stay positive! If you think “this is just me now” then you will probably be stuck with migraines.
Realize that it is not a natural trait and it can be treated. Of course it will take time and patience but believing that you will get rid of it will actually help speed up the process.
Did I give you some new ideas to help prevent migraines? Comment below and let me know!