In the U.S., more than 37 million people suffer from migraines. Some migraine studies estimate that 13 percent of adults in the U.S. population have migraines, and 2-3 million migraine suffers are chronic.
They can be very debilitating – it’s the reason thousands of people miss work or school every day.They’re different to ocular migraines, which come without the headache.
There are number of ways regular migraines can be prevented or managed.
Cassandra Barns, a nutritionist, said: “We all know that keeping hydrated is vital for good health. Symptoms of dehydration can include headaches and migraines, but also dry skin, irritability, lack of concentration and dizziness to name but a few.
“The guidelines are for us to drink eight glasses of water per day. However, we don’t need to get our intake from drink alone – foods can contribute towards our daily intake of water.
“Try to included hydrating foods in your diet. For example, cucumbers are one of the top hydrating foods as they are thought to be composed of 96 per cent water. Try adding them to juices, or snacking on them.”
Cassandra said: “CoQ10 is a vitamin-like substance, present in every cell in our body and has been associated with helping to reduce headaches and migraines.
“Although the body makes its own CoQ10, some research suggests that these levels decrease after the age of 20.
It’s been found by research to release tension, a regular cause of migraines.
Lynne Robinson, founder of Body Control Pilates and author of Pilates For Life, said: “As you focus on controlling your alignment, breathing and centering, there’s no time to worry about anything else and so your mind clears. This can be enormously beneficial if you suffer from headaches and migraines, caused by tension and stress.
“The trick is to take what you’ve learnt in your class and use it whenever you feel a headache or migraine coming on. A few moments of deep breathing can do wonders.”
Dr Marilyn Glenville, a nutritionist and author of Natural Solutions for Dementia and Alzheimer’s, said: “Women in particular going through the phases of the menstrual cycle or changes in their lives – such as pregnancy or menopause – seem to experience a higher recurrence of headaches and migraines.
“To balance your hormones eat at regular hours, include lots of protein and whole grains, and limit your sugar intake to prevent sugar highs and lows.”
Take B vitamins
Research has found supplementing with vitamins B6 and B12 can help in reducing the frequency and severity of migraines.
Nature’s Plus Source of Life Garden B-Complex contains both.
Eat leafy green vegetables
Migraines can significantly affect your sleeping habits by keeping you from falling asleep or wake you up at night.
Additionally, they can also be triggered by a poor night’s sleep.
Cassandra explained: “Many of us experience anxiety and nervous energy, especially after a busy, stressful day and these feelings can feel more prominent at bedtime.
“Magnesium is also known as ‘nature’s tranquilizer’ so try where possible, try to add magnesium rich foods to your diet. These include buckwheat, sunflower seeds, fish and leafy green vegetables. You may also consider a good magnesium supplement.