As far as the causes, there are a number of triggers. If you are unsure of the trigger, you can utilize the elimination tactic and weed out causes you know are not applicable to you. Keep in mind that combination of triggers are highly possible. A few causes would be stress, improper posture, dehydration, poor diet/food allergy or sensitivity, tight muscles, spinal imbalances, hormonal imbalances, motor vehicle collision or other accident, or previous head injury or current illness (known or unknown).
To tend to a migraine, let's make this a step by step process- some might seem logical and you may already do it, but there is an order to the process and you may discover something you haven't tried yet...
1. At the onset of a migraine: You start to feel the tightness in your head or neck. This is when you need to jump on things immediately. If you aren't at home, it's best to have an 'emergency kit' with you. First of all, be sure to have a water bottle with you at all times, especially if you are prone to more frequent migraines. Hydration is key when it comes to pain and overall health. Making yourself carry a water bottle with you constantly is a good habit anyways, as it will keep you hydrated and could possibly ward off migraines before they happen. Secondly, get some Turmeric supplement capsules. Turmeric is a spice that has been proven to calm inflammation. Taking a couple of capsules upon the onset can decrease the inflammation in about 20 minutes, just as long as if taking medicine, but it is natural.
2. Diet is important! Stay away from migraine triggers- sugars*, caffeine*, dairy and sometimes wheat/bread products. Eat as many vegetables as possible, especially those that are orange, yellow or dark green. Orange veggies would include carrots and sweet potatoes, yellow veggies include summer squash and yellow bell peppers, and dark green veggies such as broccoli, spinach, swiss chard and collard greens.
3. Deep breaths. The brain is lacking oxygen during a migraine, so taking slow, deep breaths will allow more oxygen to reach the brain and decreasing pain and other symptoms. Oxygen is vital in our lives and migraines tend to happen when the body is under some sort of stress, even if the stress isn't apparent. A migraine, like any pain, is a signal telling us that something is wrong and at that point it is needed more oxygen than normal in order to heal itself. Be sure to breathe from the stomach, though, and not the chest. This allows for deeper breaths and better circulation.
4. Take a hot shower. Allowing the heat and steam to penetrate for as long as possible and as hot as you can stand will speed up the inflammation process of the migraine (which is totally fine) but being in the heat and steam you will not feel worse, only better. Damp heat is crucial to relieving pain and inflammation; whereas ice literally freezes the process, slowing down and blocking the white blood cells from doing what they need to do, thus dragging out the migraine longer.
5. Stretch. Stretching the muscles of the neck can help release tension as well as create a better flow of oxygen and blood. Use your hands, not your head and neck, to do the stretching. Focus on stretching the affected area but incorporate all directions by pulling your neck down to your chin or to your shoulder with you hand. Don't let your neck any of the stretching work. Make sure to stay in the stretch until any pain subsides. Upon coming out of the stretch, it is very important to push your head back against your hand into a resting position. This will help the muscles you just stretched to relax. Stretching is particularly effective right after a hot shower.
Some other tips and suggestions:
- Lavender and peppermint essential oils can help soothe the pain. You can inhale or rub in a circular motion at the temples, base of neck and behind the ears. You can also spritz on your pillow. Be sure to dilute with oil (jojoba is great for inflammation) for skin application and with witch hazel or rose water for spritzing. Allow only 1-2 drops per ounce and do not use too much. A little can go a long way.
- Get a soothing massage. Massage can also help increase the oxygen and blood flow. Be sure that it is a relaxation massage and not deep tissue, as too much pressure or vigorous work can aggravate the muscles. Remember to incorporate the deep breathing and maybe even aromatherapy if it's available. A Massage therapist who specializes in migraines or even Trigger Point work can make a huge difference. If your insurance doesn't cover it or you can't afford a massage, try to find the trigger points yourself. Press into them while you breathe deeply until they ease up. Keep repeating this as needed.
- Sleep it off. Yes, go ahead and curl up under your blankets and close your eyes. It's probably what you want to do anyways. Sleeping will allow your body the time to heal and get the oxygen it needs.
- Don't allow yourself to be cold. You end up tensing up which can slow the bloodflow and movement of oxygen. Bundle up and do whatever it takes to keep warm. Drinking tea can give a quick warming effect and choosing the right tea can help soothe the migraine and even nausea. I recommend chamomile, peppermint, detox or ginger infusions. Add a little lemon for an extra detox boost. Do not add sugar but possibly a little honey. Using a heat pack or heating pad is great too. Sweating it out is ok too, especially if you have a fever.
Your body knows what it needs and you know it best. Tuning in to your body will help you understand it and learn what to do to rid of and even prevent future migraines. If you feel that it is more serious, please see a physician.
* Sugar includes sucrose from fruit, as well as natural and artificial flavoring* If you have not had caffeine yet upon the onset of a headache yet you are used to having caffeine, having just a 1/2 cup may actually help the headache subside.
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