How to cure migraine without medicine forever

How to cure migraine without medicine forever: complete leadership

Chapter 1: Understanding Migraine – more than just a headache

Migraine is a neurological disease that is manifested by severe, pulsating headaches, often accompanied by nausea, vomiting, sensitivity to light (photophobia) and sound (phonophobia). It is significantly different from the usual headache. Migraine can seriously violate the daily life of a person, affecting performance, social activity and general well -being.

1.1 Migraine Diagnostics: Criteria and Types

Before looking for treatment methods, you need to make sure that you really have a migraine. The diagnosis of migraine is based on the criteria established by the International Society of the headache (International Headache Society – IHS). The main criteria include:

• At least five attackscorresponding to the following criteria:
• The headache lasts from 4 to 72 hours (without treatment or with ineffective treatment).
• The headache has at least two of the following characteristics:
  • One -sided localization (although it can be bilateral).
  • Pulsating in nature.
  • The intensity from moderate to strong.
  • Deterioration in ordinary physical activity (for example, walking or climbing the stairs) or its avoidance.
• During the headache, there is at least one of the following symptoms:
  • Nausea and/or vomiting.
  • Photophobia and phonophobia.
• Headache is not explained by another disorder.

Types of migraines:

• Migraine with aura: Approximately 20-30% of people with migraine have an aura-neurological symptoms that usually precede headaches. The aura may include visual disorders (flickering lights, zigzag lines, vision loss), sensory disorders (numbness, tingling), speech difficulties and motor weaknesses. The aura usually lasts from 5 to 60 minutes.
• Migraine without aura: This is the most common type of migraine. Attacks arise without a preliminary aura.
• Chronic migraine: It is defined as a headache that occurs 15 or more days a month for more than three months, while at least 8 days a month correspond to the criteria of migraine.
• Basial migraine (migraine with an aura of brain stem): A rare type of migraine, characterized by symptoms associated with the brain stem, such as dizziness, double -gathering, loss of balance, dysarthria (speech impairment) and hearing loss.
• Hemiplegic migraine: A rare type of migraine, characterized by weakness or paralysis of one side of the body (hemiplegia) during an attack. It can be family (hereditary) or sporadic.
• Ophthalmoplegic migraine: A rare type of migraine, characterized by paralysis of the muscles that control the movement of the eyes, which leads to double eyes (diplopia).

1.2 Migraine triggers: identification of personal provocateurs

Migraine is often caused by certain triggers, which can vary from person to person. Identification and avoidance of personal triggers is a key step in managing migraine without drugs. Keeping a headache diary can help you determine the laws and identify triggers. Write down everything that you eat, drink, do and feel, as well as the time when headaches occur.

Distributed migraine triggers:

• Food triggers:
  • Sustained cheeses: Contain tiramin, which can cause migraine.
  • Chocolate: Contains phenylethylamine and caffeine.
  • Processed meat: Contains nitrates and nitrites.
  • Artificial sweeteners (aspartam): Some studies associate them with migraine.
  • Alcohol (especially red wine): Contains thyramin, histamine and sulfites.
  • Caffeine: It can cause or relieve migraine, depending on a person and dose. A sharp cessation of caffeine use can also cause migraine.
  • Glutamate sodium (MSG): Common food supplement.
  • Enzymed or pickled products: Contain tiramin.
  • Citrus fruit: Contain tiramin.
• Ecological triggers:
  • Weather changes: Swear atmospheric pressure, temperature, humidity.
  • Bright light, flickering light, sunlight: It can cause photophobia and migraine.
  • Strong smells: Perfumes, smoke, chemicals.
  • Noise: Loud sounds, constant noise.
  • High height: Low oxygen content.
• Life lifestyle factors:
  • Stress: One of the most common migraine triggers.
  • Lack of sleep or excess sleep: Violation of the sleep regime.
  • Dehydration: Insufficient fluid consumption.
  • Missed meals: Low blood sugar.
  • Intensive physical exercises: Especially if you do not warm up properly.
  • Sexual activity: Rarely, but can be a trigger.
• Hormonal factors:
  • Menstruation: Changes in estrogen level.
  • Pregnancy: Migraine can decrease or intensify during pregnancy.
  • Menopause: Changes in the level of hormones.
  • Hormonal contraception: Some contraceptive tablets can cause migraine.
• Medical factors:
  • Some drugs: Vasodilators, nitrates.
  • Diseases: Sinusitis, glaucoma, temporal arteritis.
  • Problems with teeth or jaw (MBM dysfunction): They can cause headaches.
• Sensory triggers:
  • Eye tension: Long work at the computer, reading in poor light.
  • Incorrect posture: Tension of the muscles of the neck and shoulders.

Important: Not everything that you eat or do before the migraine attack is a trigger. Sometimes migraine occurs spontaneously. Therefore, it is important to keep a diary and analyze the data for a long time in order to identify real patterns.

Chapter 2: Natural Migrate Relating Methods: A Comprehensive approach

Instead of relying exclusively on drugs, you can use natural methods to facilitate and prevent migraine. These methods are focused on eliminating root causes, reducing inflammation and improving overall well -being.

2.1 Diet for migraine: Nutrition for the health of the brain

Diet plays an important role in managing migraine. The elimination of food triggers and the inclusion of products that support the health of the brain can significantly reduce the frequency and intensity of seizures.

Migraine nutrition recommendations:

• Eat regularly: Passing meals is a true way to provoke migraines. Try to eat every 3-4 hours to maintain a stable blood sugar.
• Drink enough water: Dehydration is a frequent migraine trigger. Try to drink at least 8 glasses of water per day.
• Reduce the use of processed products: They contain many additives that can cause migraine.
• Limit the consumption of sugar and refined carbohydrates: They can cause fluctuations in blood sugar.
• Include in the diet products rich in magnesium: Magnesium plays an important role in the functioning of the nervous system and can help reduce the frequency of migraine. Good sources of magnesium include dark green leafy vegetables, nuts, seeds, avocados and bananas.
• Eat products rich in riboflavin (vitamin B2): Riboflavin is important for energy production in brain cells and can help prevent migraine. Good sources of riboflavin include eggs, milk, meat, fish and green leafy vegetables.
• Use products rich in Coenzym Q10 (COQ10): COQ10 is an antioxidant that plays an important role in the production of energy in cells. Some studies show that COQ10 can help reduce the migraine frequency. Good sources of COQ10 include fatty fish, organs, nuts and seeds.
• Consider the elimination diet: Under the supervision of a doctor or nutritionist, the elimination diet can help determine food triggers. You temporarily exclude certain products (for example, gluten, dairy products, soils, eggs, nuts) from your diet, and then gradually return them by observing the reaction of your body.
• Adhere to the anti -inflammatory diet: Focus on solid, unprocessed products rich in antioxidants and omega-3 fatty acids. Avoid inflammation products, such as sugar, processed products and trans fats.

An example of a diet for people suffering from migraine:

• Breakfast: Oatmeal with berries and nuts, or omelet with vegetables.
• Dinner: Salad with chicken or fish and avocado, or lentil soup.
• Dinner: Baked fish with vegetables, or chicken carry with brown rice.
• Snacks: Fruits, vegetables, nuts, seeds.

2.2 stress management: practices of relaxation and awareness

Stress is one of the most common migraine triggers. Learning to effectively manage stress can significantly reduce the frequency and intensity of attacks.

Stress management methods:

• Meditation: Meditation helps to calm the mind and body, reduce stress and improve overall well -being. Regular meditation can change the structure of the brain and make you more resistant to stress. There are many different types of meditation, so find the one that suits you.
• Yoga: Yoga combines physical exercises, breathing practices and meditation. It helps to reduce stress levels, improve flexibility and strength, as well as calm the nervous system.
• Tai-you: Tai-chi is a slow, graceful form of exercises that improves balance, coordination and concentration. It also helps to reduce stress and improve overall well -being.
• Respiratory exercises: Deep breathing can help calm the nervous system and reduce stress. Try to practice deep diaphragmatic breathing several times a day.
• Progressive muscle relaxation (PMR): PMR includes consistent tension and relaxation of various muscle groups in the body. This helps you to realize the tension in your body and learn to relax it.
• Biological feedback (BOS): Bos is a technique that allows you to control certain physiological functions, such as heart rate, blood pressure and muscle tension. This can help you learn to relax and reduce the level of stress.
• Awareness (MindFulness): Awareness is the practice of paying attention to the present moment without condemnation. This can help you reduce stress, improve concentration and increase the awareness of your thoughts and feelings. You can practice awareness during everyday actions, such as food, walking or washing dishes.
• Time in nature: Spend in nature to relax and reduce stress. A walk in the park, going to the forest or just a rest in the fresh air can have a positive effect on your mood and well -being.
• Hobbies and interests: Devote time to classes that you like. Hobbies and interests can help you distract from stress and feel more relaxed and happy.
• Social support: Spend time with friends and family to get support and feel related to other people. A conversation with friends or loved ones about your problems can help you reduce stress and feel more supported.

2.3 Sleep and migraine: Establishment of a healthy sleep regime

The lack of sleep or excess sleep can be a migraine trigger. The establishment of a healthy sleep regime is an important step in managing migraine.

Sleep advice:

• Go to bed and wake up at the same time every day: Even on weekends. This helps to regulate your body’s inner clock.
• Create a relaxing routine before bedtime: Take a warm bath, read the book or listen to calm music.
• Make your bedroom dark, quiet and cool: Use curtains or a sleep mask to block light, and bears to block the noise.
• Avoid caffeine and alcohol before bedtime: They can break your sleep.
• Do not use electronic devices (phones, tablets, computers) before bedtime: The blue light emitted by these devices can suppress the production of melatonin, hormone, which helps to regulate sleep.
• Do physical exercises regularly, but not before going to bed: Exercises can improve your sleep, but they should be avoided a few hours before bedtime.
• If you cannot fall asleep for 20 minutes, get out of bed and do something relaxing: For example, read a book or listen to music. Then go to bed when you feel drowsiness.

2.4 Physical exercises and migraines: Balance of activity and rest

Regular physical exercises can help reduce the frequency and intensity of migraine, but it is important to find the right balance. Too intense exercises can be a migraine trigger.

Recommendations on physical exercises for migraine:

• Start slowly and gradually increase the intensity and duration of the exercises: Do not overdo it at the beginning.
• Choose the exercises that you like: This will help you adhere to a regular training mode.
• Warm up regularly and cool down: This will help prevent muscle tension and headaches.
• Drink enough water before, during and after training: Dehydration can cause migraine.
• Avoid exercises that cause a headache in you: For example, weight lifting or intensive cardio training.
• Consider the exercises with low intensity, such as walking, swimming, yoga or tai-chi: They can help improve blood circulation, reduce stress and improve overall well -being.
• Pay attention to your posture: Poor posture can lead to tension of the muscles of the neck and shoulders, which can cause headaches. Try to keep your back straight and your shoulders relaxed.

2.5 herbs and additives for migraines: natural support

Some herbs and additives can help reduce the frequency and intensity of migraine. It is important to consult a doctor or a qualified medical specialist before using any herbs or additives, as they can interact with other drugs or have side effects.

Herbs and additives that can help with migraines:

• Belokotynik (Petasites Hybridus): Belokotyk is one of the most studied herbs for the prevention of migraine. Studies have shown that it can reduce the frequency and intensity of migraine attacks. However, the white -skinny may contain pyrrolizidine alkaloids (PA), which can be harmful to the liver. Look for products from white-skinnedness, which are certified as “PA-FREE”.
• Magnesium: Magnesium plays an important role in the functioning of the nervous system and can help reduce the frequency of migraine. Magnesium deficiency is common in people with migraine. Magnesium can be taken in the form of additives or obtained from food, such as dark green sheet vegetables, nuts, seeds, avocados and bananas.
• Riboflavin (vitamin B2): Riboflavin is important for energy production in brain cells and can help prevent migraine. Riboflavin can be taken in the form of additives or obtained from food, such as eggs, milk, meat, fish and green leafy vegetables.
• Coenzim Q10 (COQ10): COQ10 is an antioxidant that plays an important role in the production of energy in cells. Some studies show that COQ10 can help reduce the migraine frequency. COQ10 can be taken as an additive or obtained from food, such as fatty fish, organs, nuts and seeds.
• Melatonin: Melatonin is a hormone that helps to regulate sleep. Some studies show that melatonin can help reduce the frequency of migraine, especially in people with sleep disorders.
• Ginger: Ginger has anti -inflammatory and antiemetic properties. It can help relieve nausea associated with migraine, and reduce pain. Ginger can be consumed in the form of tea, capsules or fresh root.
• Lavender: The aroma of lavender has a calming effect and can help reduce stress and anxiety that can cause migraine. Lavender can be used in the form of essential oil for aromatherapy, added to a bath or applied to whiskey.
• Peppermint: Peppermint has painkillers and anti -inflammatory properties. Application of peppermint oil on whiskey and forehead can help relieve headache.
• St. John’s wort: St. John’s wort is a herbal antidepressant. It can help reduce the frequency of migraine, especially in people with depression or anxiety. St. John’s wort can interact with other drugs, so it is important to consult a doctor before using it.

2.6 Alternative therapy for migraines: study of additional methods

Some alternative therapy can help reduce the frequency and intensity of migraine. It is important to find a qualified and experienced specialist to conduct these therapy.

Alternative therapy that can help with migraines:

• Acupuncture: Acupuncture is an ancient Chinese practice that includes the introduction of thin needles into certain points on the body. Some studies show that acupuncture can help reduce the frequency and intensity of migraine.
• Massage: Massage can help reduce the tension of the neck and shoulders, improve blood circulation and reduce stress. Regular massage can help prevent migraine.
• Manual therapy: Manual therapy is a type of treatment that includes manipulations with the spine and other joint joints. Some studies show that manual therapy can help reduce the frequency and intensity of migraine.
• Cognitive-behavioral therapy (KPT): KPT is a type of psychotherapy that helps people change their thoughts and behavior in order to better cope with stress and other problems. KPT can help people suffering from migraine, learn to manage their triggers, reduce stress and develop strategies for overcoming pain.
• Biological feedback (BOS): Bos is a technique that allows you to control certain physiological functions, such as heart rate, blood pressure and muscle tension. This can help you learn to relax and reduce stress, which can help prevent migraine.
• Transcranial magnetic stimulation (TMS): TMS is a non -invasive procedure that uses magnetic impulses to stimulate certain areas of the brain. TMS can help reduce the frequency and intensity of migraine.

Chapter 3: Practical tips to facilitate migraine attacks without drugs

When the migraine has already begun, there are several things that you can do to relieve symptoms without drugs.

3.1 What to do during a migraine attack:

• Rest in a dark, quiet room: Avoid bright light and loud sounds that can aggravate a headache.
• Attach a cold compress to the forehead or neck: Cold can help narrow blood vessels and reduce pain.
• Drink water: Dehydration can aggravate a headache.
• Apply aromatherapy: Inhaling of essential oils of lavender or peppermint can help relieve headache.
• Make a light massage of the neck and shoulders: Massage can help relieve muscle tension and reduce pain.
• Try deep breathing technique: Deep breathing can help calm the nervous system and reduce stress.
• Sprinkle: Sleep can help relieve headache.
• Use a compression bandage on your head: A compression bandage can help narrow blood vessels and reduce the pain.
• Take a warm bath or shower: Heat can help relax muscles and relieve pain.
• Eat something easy: A low blood sugar can aggravate a headache.

3.2 Creation of a “first -aid kit from migraine”: natural remedies at hand

Prepare a “first -aid kit from migraine” so that you always have means to make attacks at hand.

In the “Aidlet from Migraine” you can include:

• Essential oils (lavender, peppermint): For aromatherapy.
• Cold compress: To relieve pain.
• Berushi or headphones with noise reduction: To block noise.
• Sleep mask: To block light.
• Water: To prevent dehydration.
• Easy snacks: Fruits, nuts, seeds.
• Ginger tea or capsules: To facilitate nausea.
• Magnes -salt salt for baths: For muscle relaxation.
• Compression bandage on the head: To reduce pain.

Chapter 4: Migraine Prevention: Long -term strategy

The best way to deal with migraine is to prevent it. Develop a long -term strategy that includes a healthy lifestyle, stress management and the identification of triggers.

4.1 Maintenance of the headache diary: the key to the definition of triggers

Keeping a headache diary is an important tool for detecting migraine triggers and monitoring treatment effectiveness.

What to write in a headache diary:

• The date and time of the beginning and end of the headache:
• Pain intensity (on a scale from 1 to 10):
• Localization hurts:
• The nature of the pain (pulsating, pressing, dumb, etc.):
• Related symptoms (nausea, vomiting, photophobia, phonophobia, etc.):
• Potential triggers (food, drinks, stress, weather, sleep, etc.):
• Medicines or other methods that you used to relieve pain:
• The effectiveness of treatment:
• Other factors that can be associated with headache (menstruation, pregnancy, fatigue, etc.):

Regularly view your diary to identify patterns and determine migraine triggers. This will help you develop a strategy for preventing attacks.

4.2 Creation of a supporting environment: Report your migraine

Migraine can be difficult to understand others. Tell your friends, family and colleagues about your migraine and explain how it affects your life. Ask them about support and understanding. Teach them what to do during a migraine attack.

4.3 Regular medical examinations: Do not forget about the doctor

Although this leadership is focused on the treatment of migraine without drugs, it is important to regularly visit a doctor for medical examination and consultations. The doctor can help you diagnose migraines, exclude other causes of headache and develop an individual treatment plan. He can also advise you what herbs and additives are safe for you.

4.4 Constant training: Be in the know of the latest research

Migraine is an actively studied disease. Be aware of the latest research and development in the field of treatment and prevention of migraine. Read scientific articles, visit conferences and communicate with other people suffering from migraine. This will help you find new ways to manage your migraine and improve your quality of life.

4.5 Migraines: life with a chronic disease

Life with migraine can be complicated. It is important to accept your migraine and learn to live with it. Focus on what you can control, such as your lifestyle, stress control and identify triggers. Do not blame yourself for migraine. Remember that you are not alone. Millions of people around the world suffer from migraine. Support for your friends, family and other people suffering from migraine.

4.6 Long -term commitment: key to success

Treatment of migraine without drugs requires long -term commitment. Do not expect instant results. Be patient and consistent in your efforts. Remember that you are working to improve your health and quality of life. Over time, you will learn how to control your migraine and live a full life.