Effective Ways on How to Prevent Migraine Headaches
You’re in the middle of your work shift when suddenly you feel an intense headache. There seems to be a pulsing or pounding pain in your forehead and then it spreads around your eyes and even to the sides of your head. It’s getting worse that you need to stop working (especially that you’ve been staring on your computer screen for long hours already). You also notice that you become sensitive to noise, bright light, and even some movements. There you go- your productivity at work is now greatly affected. The verdict: you’re having migraine headaches.
Migraine headaches are said to be one of the most common medical conditions experienced by most office workers. These types of headaches have been also known to be the cause of the absenteeism of some employees. Migraine headaches also lead to lower levels of productivity and efficiency at work.
There are various ways on how to effectively prevent migraines. The first thing to consider is to recognize the factors that trigger the migraine attack, so you will know how to avoid them. There are times when people tend to have migraines after eating some kinds of foods, so it is important to be aware of what to avoid to prevent migraines.
What is Migraine Headache?
Mayo Clinic shares in one of its articles the following description for migraine headaches:
“A migraine can cause severe throbbing pain or a pulsing sensation, usually on one side of the head. It’s often accompanied by nausea, vomiting, and extreme sensitivity to light and sound. Migraine attacks can last for hours to days, and the pain can be so severe that it interferes with your daily activities.”
The article also stated that there are medications that can aid in preventing migraines or making them less painful. Changes in lifestyle and some help-remedies can also help.
Migraine headaches can attack daily or twice a year. Observations have revealed that women are more prone to having migraines compared to men.
There are two known types of migraine headaches: classic migraines and common migraines.
Classic migraines are also known as complicated migraines. It starts with an ‘aura’, a warning sign such as shadows, flashing lights, and a pattern of lines. This may last for 15 to 30 minutes. Sometimes, you may temporarily lose your side vision. With classic migraines, you can also experience a burning sensation and weakening of the muscles on the side of your body. You may also experience trouble in communicating. In some instances, you may also become irritable, restless, and depressed.
On the other hand, common migraines are also known as “migraines without auras”. Usually, it starts slowly and lasts longer, thus, affecting your daily work and activities. The pain can be felt on one side of the head only.
Common Triggers of Migraine Headaches
Migraine headaches are commonly caused by the following triggers:
#1 Stress at home and work.
#2 Hormonal Changes
#3 Lack of sleep
#4 Too bright lights
#5 Strong smells like paint thinner, perfume, and smoke
#7 Foods like cheese and processed foods
#8 Drinks with caffeine and alcohol
#9 Intense physical activities
#10 Food additives such as sweeteners and MSG
#11 Tiredness and fatigue
#12 Poor posture
#14 Temperature changes
Medical experts also mentioned that migraine headaches can be caused by some changes in the brain related to the balance of chemicals and the blood vessels. Having a family history of migraine headaches is also considered another risk of getting it.
Effects of Migraines Headaches
People experiencing migraine headaches can vouch how painful and uncomfortable it is. It causes them to take a rest taking leave of absence at work. At home, chores are also left unattended because doing activities is also hampered by this. It affects the level of efficiency and productivity, thus, leading to lost hours and earnings.
Ways to Prevent Migraine Headaches
It is always better to prevent than to find a cure. When it comes to migraine headaches, the best way to avoid it is to be aware of what triggers it. Once you know what needs to be avoided, then you can be free from its possible adverse effects.
Since migraine headaches are more common during times of stress, finding healthy ways to cut down on and cope with stress might help. Talk with your doctor about starting a fitness program or taking a class to learn relaxation skills.
Talk with your doctor if you need to take your pain-relief medicine more than twice a week. Doing so can lead to rebound headaches. If your doctor has prescribed medicine for you to help prevent migraines, take them exactly as prescribed. Ask what you should do if you miss a dose and how long you should take the medicine. Talk with your doctor if the amount of medicine you are prescribed is not helping your headaches.
Some Effective Ways to Prevent Migraine Headaches
Below are some effective ways to prevent migraine headaches from distracting you from your regular activities:
#1 Stay away from stress.
Stress and tension are both common factors that trigger migraine headaches. That is why it is vital to make yourself calm and relaxed. Try taking a short walk, meditating, listening to calming music, or doing yoga.
#2 Do regular exercises.
There are times you may be tempted to stay sedentary and forget to be active. This is why you should exercise regularly. Try some aerobic exercises, but make sure to do it moderately.
#3 Eat healthy foods regularly.
Avoid taking too much sugar in your system. Avoid skipping meals, as well. Make sure to drink plenty of water so you’ll not get dehydrated.
#4 Get enough sleep.
Make sure to get the right amount of sleep every night. This will help your cells to regenerate and make you more energized. Lack of sleep can trigger headaches, so it’s best to ensure you go to bed early and wake up feeling refreshed and energized.
#5 Try some alternative techniques.
Even though there are prescribed medications for migraines, there are also complementary techniques available nowadays. Some of the techniques include massage, talk therapy, and acupuncture.
The kind of working environment also plays a vital role in making employees comfortable with their work. If there are noise and other things that can trigger headaches, it may cause issues in the work performance of the employees. Whether you’re working in an office-based or home-based office, it is important to make sure that proper ergonomics is applied. Use standing desks, so you can shift from sitting to standing. An ergonomic chair can also help prevent back pain and neck pain. Promote healthy habits at work and in your lifestyle.