By: Eliza Lee Min Xian
According to the Migraine Research Foundation, migraines is the third most prevalent illness in the world, with more than 90% of sufferers being unable to work or function normally while having migraines.
Migraine attacks are an extraordinarily prevalent neurological disease, affecting 39 million men, women, and children in the United States and one billion people worldwide. Migraines are much more than just a simple headache. It is a neurological disease with severe incapacitating neurological symptoms. The symptoms include:
· Food cravings
· Depression
· Fatigue or low energy
· Frequent yawning
· Hyperactivity
· Irritability
· Neck stiffness
Although migraines cannot be cured, there are medications and remedies that may help cope with the condition so it will occur less frequently. It is best to treat the symptoms immediately at the onset.
I have had my fair share of migraines since my teenage years. Since then, I have discovered several treatments and remedies that have worked for me. When migraines occur and it causes excruciating pain, I can get relief with over-the-counter medications. While the medications work as an instant pain relief for me, I have also found some drug-free ways to reduce the severity and duration of the migraine attacks.
Here are three remedies to manage your migraine symptoms:
1. Nutritional changes
Diet plays a significant role in management of migraines. Certain foods can help reduce migraine symptoms, while some may aggravate them. Food triggers may differ for everyone as they are specific to your sensitives that are ever-changing; however, some studies have identified several common food that are associated with migraines. These food items include:
· Caffeinated beverages
· MSG (monosodium glutamate)
· Highly processed food
· Alcohol (red wine)
· Chocolate
· Wheat
· Eggs
· Citrus fruits
· Dairy
Being aware of these food triggers is useful for possibly pinpointing the cause(s) and avoiding the pain. Keeping a food diary or a food log are materials you can use to keep track of your food intake.
2. Self-care
Self-care is an extremely important process to “heal” a migraine. Self-care includes stress management, good hydration, and adequate rest.
According to Healthline, stress is a common trigger for migraines. Stress can also create a cycle where migraine pain worsens the stress, which then triggers another migraine. Finding outlets for stress, such as journaling, exercise, or doing something that you enjoy, may help to prevent future migraines.
Another major migraine trigger is not drinking enough water, and the worst part is, it only takes minor dehydration to trigger a headache. Research suggests about 15.5 cups (3.7 liters) of fluids for men. About 11.5 cups (2.7 liters) of fluids a day for women.
Lastly, lack of sleep OR EVEN too much sleep can be a trigger for migraines. To reduce stress and prevent migraines, it is recommended for us to have 7-9 hours of restful sleep every night.
3. Avoiding caffeine
Caffeine is a classic trigger. Caffeine contains addictive properties that we can develop a dependence on it. Caffeine is also known to be a vasoconstrictor, which means that it causes our body to rebound with vasodilation and results in a production of waves of headaches.
Recipe: Fresh Ginger Tea
Ginger tea is my go-to drink whenever I am having a migraine. It gives me this warm, relaxing, and soothing feeling that makes me feel like I am on cloud nine.
On a serious note, according to Healthline, ginger is known to ease nausea caused by many conditions, including migraines. It may also have other migraine benefits. Research shows that ginger powder decreased migraine severity and duration as well as the prescription drug sumatriptan, and with fewer side effects.
Here’s what you need:
1-inch chunk of fresh ginger (no need to peel), sliced into pieces no wider than ¼-inch
1 cup of water
1″ piece of fresh turmeric (cut into thin slices, same as the ginger)
1 teaspoon honey or maple syrup, to taste
INSTRUCTIONS
1. Combine the ginger slices and water in a saucepan over high heat. If you’re adding a cinnamon stick, fresh turmeric, or fresh mint, add it now. Bring the mixture to a simmer, then reduce the heat as necessary to maintain a gentle simmer for 5 minutes (for extra-strong ginger flavor, simmer for up to 10 minutes).
2. Remove the pot from the heat. Carefully pour the mixture through a mesh sieve into a heat-safe liquid measuring cup, or directly into a mug.
3. If the desired drizzle of honey or maple syrup, to taste. Serve hot.
NOTES
MAKE IT VEGAN: Be sure to use maple syrup, not honey.
PREPARE IN ADVANCE: Multiply the recipe as desired to make a big batch. Let leftovers cool to room temperature, then cover and refrigerate for up to 4 days. Drink chilled or reheat for hot tea.
LEFTOVER GINGER? You can freeze ginger for future use. If you intend to use the ginger for tea, later on, you might as well cut it into thin slices before freezing. Otherwise, freeze it whole for greater versatility.
Recipe adapted from https://cookieandkate.com/fresh-ginger-tea-recipe/
References
1. Migraine Research Foundation. 2020. Migraine Facts - Migraine Research Foundation. https://migraineresearchfoundation.org/about-migraine/migraine-facts/. Accessed 10 October 2020.
2. Cookie and Kate, Hayley, Kate, et al. Fresh Ginger Tea Recipe. Cookie and Kate. https://cookieandkate.com/fresh-ginger-tea-recipe/. Published March 28, 2020. Accessed November 7, 2020.
3. Kubala J. 18 Remedies to Get Rid of Headaches Naturally. Healthline. https://www.healthline.com/nutrition/headache-remedies. Published February 4, 2018. Accessed October 10, 2020.
4. Wilson DR. 15 natural and home remedies for migraine relief. Medical News Today. https://www.medicalnewstoday.com/articles/322814. Published August 10, 2018. Accessed October 10, 2020.
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