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11 TIPS TO HELP PREVENT AND GET RID OF MIGRAINE HEADACHES


 Migraine are severe headaches that cause throbbing pain, typically on one side of your head, but it may also cause vision changes, sensitivity to light, and nausea. The World Health Organization says that migraine headaches rank in the top 10 of disabling conditions. These headaches result in lost work days, lost productivity, and high health care costs. And of course, they can cause you to miss out on pleasurable activities and time with family.


1. Avoid certain foods. Certain foods like; Alcohol, chocolate, aged cheeses, wine, and other foods can trigger a tension headache or migraine. But if you know certain foods are a problem for you, limit how often you eat them.


2. Don't smoke. Smoking not only hurts your lungs, but it can also increase your head pain and other symptoms.


3. Eat regular, balanced meals. Basing your diet primarily on fruits, vegetables, whole grains, lean protein, and healthy fats (and limiting foods that trigger an attack) is a good way to prevent migraines and/or headaches. Also, don't skip meals. Skipping meals makes you hungry, which can trigger a migraine.


4. Establish a sleep schedule. Sleep helps keep your immune system strong, wards off depression and anxiety, and promotes deep relaxation. But stick to a regular sleep schedule: That means going to bed and waking up at the same time every day. Poor sleeping habits, a lack of sleep, or too much sleep can actually trigger a migraine or tension headache.


5. Exercise often. Exercising can help reduce symptoms of migraines and headaches. Incorporate aerobic, strengthening, and flexibility exercises into your routine. 


6. Practice good posture. Poor posture (eg, hunching over a computer all day) can strain your head, neck, and shoulder muscles, leading to a migraine or headache. Check in with yourself throughout the day and notice your posture. Are your shoulders hunched? Is your spine straight? By making some adjustments to your posture, it may help reduce the frequency of migraines and tension headaches.


7. Reduce your stress. Because many migraines and headaches are triggered by stress, knowing how to handle stress—as well as how to prevent it—can significantly reduce the frequency and severity of your migraines and headaches.


8. Try Massage. You can do it yourself. A few minutes massaging your forehead, neck, and temples can help ease a tension headache, which may result from stress. Or apply gentle, rotating pressure to the painful area.


9. Take Some Ginger. A small recent study found that taking ginger, in addition to regular over-the-counter pain meds, can ease migraine pain for people 


10. Compresses. Some people find placing a cold or warm compress on their head can be soothing and help to reduce migraine pain.


11. Dim the Lights. Bright or flickering light, even from your computer screen, can cause migraine headaches. If you’re prone to them, cover your windows with blackout curtains during the day. Wear sunglasses outdoors and you might also add anti-glare screens to your computer