Close to 30 million Americans experience migraines, which are a form of intensely painful headaches. Migraine headaches are believed to result from distended blood vessels within the brain, that are caused by dramatic changes in serotonin levels. There are a number of external factors that can trigger these changes. No two migraine sufferers are affected by identical triggers in the same way. If you are in search of the best home remedies for migraines, this article is written with you in mind.
1. Start Keeping a Headache Diary
First and foremost you need to study the pattern of migraine attacks, how often it occurs and how your environment and lifestyle affects the migraine incidence. You need to note down all these information in a small pocket dairy. Is your environment brightly lit, noisy or smelly? What foods and liquids did you consume? Keeping a record of these particulars will give you some useful insights about what may be causing your migraines.
2. Find Your Triggers
By organizing your relevant information in three columns, you can easily determine how your symptoms line up to various stimuli. Column one is for the factors related to the environment; column two is for foods and drink. The last column is for noting down the incidence and severity of the migraine attacks. When you understand what is inducing your migraine headaches, it is easy to eliminate those factors.
3. Scalp Massages
One of the most effective home remedies for migraine headaches is a scalp massage. Licensed massage therapist are trained in migraine relief techniques, but who’s at the spa when a migraine attacks? Learning to give yourself a gentle scalp massage could help. All you need to do is to place your palms flat against the sides of your head and move your hands in a clockwise direction while exerting mild pressure. Do this five times, then reverse the process. Continue the massage treatment until you find relief.
4. Try Deep Breathing Methods
Migraine pain causes depression and anxiety, which only intensifies the problem. The Four Point Breathing Technique could help. While sitting up straight, with your feet flat on the floor, inhale slowly and deeply through the nose while you count four seconds. Hold your breath for another four seconds. Then, exhale through the mouth to another slow four count. Meanwhile, visualize every tension, worry, ache and soreness leaving your body with each breath that you exhale. Repeat as needed until symptoms subside.
5. Muscle Relaxation
The Muscle Progressive Relaxation Method is another of these home remedies for migraine headaches. It can be applied anywhere at any time, whenever you get a migraine attack. While sitting with your back straight and feet on the floor, close your eyes and take in a deep breath very slowly for ten seconds. As you inhale, clench your right hand as tightly as possible. Then, breathe out for ten seconds while you slowly unclench your hand. Repeat until your symptoms subside.
6. Get Lots of Sleep
Inadequate sleep will cause variations in the serotonin levels which may be one of reason why you get a migraine attack. On average, adults require 6.5 to 8.5 hours of sleep every night. Therefore you must give yourself the chance to sleep for 7.5 hours by scheduling at least that much time for no other activity other than sleep. Set a sleep schedule with bedtime early enough to allow for this, and follow it faithfully every night!
7. Make Improvements to Your Sleeping Conditions
Create a neutral sleep environment as another of the best home remedies for migraines. Make sure your room can be darkened and muffled completely, is ventilated properly, and neither too warm or too cold. Eliminate all possible irritations and distractions such as puzzles, books, electronic entertainment, stereos and computers. You can control and avoid future migraine attacks by following these tips and suggestions.