GAME ON! HOW STRONG IS YOUR PREVENTION GAME?
MINIMIZING HEADACHES AND MIGRAINES IS ALL ABOUT PREVENTION.
A DAUNTING, ONGOING, BUT NECESSARY TRUTH
OUR TOP PREVENTION TIPS TO ADD TO YOUR MIGRAINE TOOLKIT
Managing Emotions
I'M NOT CRYING YOU'RE CRYING
managing emotions and stress overall is SO MUCH EASIER said than done but yet it lives at the very top of this list for prevention. There is a very real scientific connection between mind and body and when your stress management or emotional state is regularly maxed, it will almost always end up in a horrible migraine or tension headache. You no doubtedly have experienced this and if not, pay close attention to the connection next time. So how to manage? Try some perspective. On a scale of 1 to my life is literally over, how bad is it? Remind yourself that while this is bad now, giving yourself a migraine over it is non productive because now you will be in bed for 3 days not dealing with it at all. Allow yourself a self care day each week and do at least one thing for you that you love each day. Have go to meditation music saved to youtube or on your phone ready to go when needed for a calming effect. Find uplifting podcasts for the positive mind. Practice Meditation. Find your Happy! And just Breathe......
ALLERGIES
The silent ninja that most of us don't consider. We mask the problem, never really getting to the root cause. Do you know that I went 40 years not realizing that dairy was causing all of my painful sinus headaches? It wasn't until I insisted on a food panel test and did my own elimination diet that I connected the dots. While I knew seasonal allergies caused unpleasant reactions I didn't realize food I was eating was creating mucus build up that ended up in sinus pressure and horrible headaches that felt like my head was in a vice grip. If you have insurance or can afford allergy tests this is good to do. Make sure you also do the food panel. You can also do your own elimination diet if you eat a pretty consistent diet of the same foods. Food and pet allergies especially can be big culprits.
SUPPLEMENTS
Studies have shown that people who suffer from migraines are almost always deficient in some of the most important vitamins and minerals. You can find these in the migraine support system, Headzen. This proprietary blend is meant to be an all in one supplement for the ultimate in migraine and headache prevention with proven results of up to 96% reduction in migraines and headaches! Whether you take medications or not for your migraines, these supplements are incredible as a preventative for overall neurological health and fighting inflammation. Good for all types of headaches. We also highly recommend a high quality omega 3 with a high EPA. Health Restored has partnered with Wileys Finest to give all customers who purchase Headzen a 20% discount on their Peak EPA omega.
SHOW YOUR NECK SOME LOVE
Neck related tension is yet another trigger for horrible headaches. Neglecting this body part can cause constant and sometimes daily headaches. Some ways you can treat this area; daily neck stretches, use a cervical pillow, use a foam roller to reinforce the curvature by just resting on it before bed, using a heat wrap before activities, at home physical therapy stretches, light touch massages, (regular massages have been a wonderful preventative tool for me if done with a light touch and not deep tissue), alterations to your form during exercise, pay attention to posture and sleep positions, watch unconsciously tightening the area, and use a high quality liquid MAGNESIUM daily like found in Headzen. * Stretches and neck exercises can be found on Headzen Migraine youtube channel and in highlights on instagram.
FOOD FOR THOUGHT
We do it every day but for the migraine warrior, what, how much, and when we eat is crucial. Skipping meals or not eating enough can trigger those painful migraines. In addition to your water intake, make sure you are fueling your body properly. More frequent smaller meals can also help with blood sugar dips. Now I'm not here to tell you what to eat. If you want to live on cheeseburgers and snickers, who am I to ruin your fun. Just make sure you aren't restricting your diet so much either by calories or vital macros like carbs, because it will almost always trigger a headache. If you have been living a low calorie diet, a keto diet, or a low fat diet and struggling with headaches, it's time to revisit your meal plan. The following is a general guide for minimums: Never below 1200 calories a day for a woman and never below 1500 calories per day for a man. preferably not below 1500 for a woman and 1800 for a man (this will depend on your size), never below 80 grams of carbs per day, preferably not below 100, and never below 20 grams of fat per day, preferably 30-40grams. Click below for a BMR calculator to determine how many calories your body needs daily to survive and support your activity level. If you are trying to lose weight, take that number and deduct 500 from it for your new calorie goal, as long as it doesn't go below the 1200-1500 mark. *not meant to be medical advice
WATER. WAIT! DON'T GO!
you've heard this a million times blah blah blah drink your water, you're not drinking enough water. Believe it or not, dehydration is one of the number one reasons for headaches, and a dehydration headache can be just as excruciating as a migraine. AND were you aware that people predispositioned to headaches should be drinking 80-100oz per day? Drink up! And probably stock up on the toilet paper from all of those bathroom breaks.
SLEEP
this one's too firm, this one's too soft, this one's just right! Too much or not enough can be a true nightmare. Too little sleep can trigger headaches and so can too much. Like I said, prevention is an on going daily dauting task but absolutely necessary. Aim for 8 hours per day and no more. Definitely not much less. Be sure your mattress and pillow are right for you as well. If you tend to wake up with headaches regularly this one is for you. Do your neck stretches and foam roller before bed, be sure you have the right pillow (never stack them!) and that you are getting uninterrupted sleep if possible. This one is super challenging in my house! When the weekend comes, sleeping in may not be for you if you notice those extra hours end up with neck pain and ultimately a headache. Also Check out some Kineseo Tape for your neck and shoulder blades.
click below for neck physical therapy.
DO YOU LIKE PINA COLADA'S AND GETTING CAUGHT IN THE RAIN?
Me too! If you drink, alcohol can be a trigger for a lot of people. But with a strong preventative game and Headzen in your arsenal it doesn't have to.
TIP: Only drink TOP SHELF. This may be hard to get used to if you are cheap like me but it will make a HUGE difference in how your body reacts. NEVER take the free or happy hour well drinks, always spend a little more for top shelf. Your head will thank you for it. Cheaper alcohol tend to have more impurities and congeners that trigger headaches and horrible hangovers. Pay now or Pay later!
Wine: Try the white variety. Red wines have more tannins and histamines which tend to trigger headaches in those susceptible to migraines.
And of course, watch your overall intake. No amount of prevention tips will prevent a weekend binge hangover. But if you follow these tips you should be able to indulge and not worry about the after math.
NOW FOR THE FUN PART - THE MARGARITA RECIPE, BECAUSE AS ALWAYS A MIGRAINE AND MARGARITAS BLOG POST INCLUDES TIPS AND A DEELISH MARGARITA RECIPE!
Today we are making an amazing Christmas Margarita
Ingredients:
3 oz cranberry juice
1 oz pomegranate juice
1/2 oz Lime Juice
1/2 oz. triple sec or orange liqueur
2 oz Tequila blanco
Directions: Add all ingredients in a shaker and pour over ice with frozen cranberries and a sprig of Rosemary
Cheers!
Mentions and Credits:
Health Restored - Headzen
Kineseo
verywell fit
Bulletproof
yellowbrick cinema
Wileys Finest
unsplash