An estimated 12% of people in the United States experience migraine. If you’re one of them, explore ways to manage migraine in the new year. Setting new goals and finding fresh ways to tackle your migraine can help you live life on your terms.
The new year is the perfect opportunity to reconsider your approach to migraine treatment and prevention. Just make sure you consult your healthcare provider before making any big changes.
9 migraine management New Year’s resolutions
The following migraine management tips may help you enjoy more headache-free days next year.
1. Set goals
As we approach a new year, it’s natural to start looking ahead. Setting goals is a common practice — there’s every reason to set some around migraine. While migraine is not a curable condition, there are things you can take ownership of in the new year. Lifestyle modifications have become more prevalent in managing migraine, which is good news. It means you can do more to empower yourself.
Consider the “why” behind your goals. The answers will help you figure out realistic ways to achieve them. Start small, as crossing off smaller goals makes you more motivated to achieve the bigger ones.
Consider making a vision board. Many people with chronic illnesses like migraine exist in survival mode, and a vision board can let you look beyond migraine and plan for the future. Putting your goals in a visual format is a daily reminder of what you want to achieve, which can keep you on track.
2. Get enough rest
Too much or too little sleep is a common migraine trigger. In today’s busy world, getting too little is common. Set goals around getting seven hours of sleep a night or more. Some tips for encouraging a good night’s sleep include:
- Stay consistent: Establish regular sleeping hours by going to bed at the same time every night, even on weekends.
- Make your bedroom a haven: Only use your bedroom for sleeping. Remove all distractions from the space, including the TV and phone.
- Create a nighttime routine: A calming and restorative nighttime routine is essential. It can help with natural migraine prevention and set you up for success the next day.
3. Commit to prevention with CEFALY
CEFALY is a migraine treatment device that targets the trigeminal nerve, which is the primary pathway for migraine pain. It uses tiny, precise electrical impulses to stimulate this nerve and make it less sensitive over time. Use the PREVENT setting daily to reduce the frequency of migraine attacks. Think of this treatment as essential self-care. It’s an opportunity to take 20 minutes to yourself and invest in your well-being.
Try CEFALY to Prevent & Relieve Migraine Pain
4. Avoid your triggers
Migraine is different for everyone, which means your triggers may not be the same as someone else’s. Triggers set off a process in your brain that can lead to migraine. They can be unpredictable, but identifying your triggers can hemp you avoid them.
Single triggers only sometimes lead to a migraine attack, and often, you only get migraine if you’re exposed to more than one. Common migraine triggers are:
- Stress: Almost 70% of people with migraine say that stress is a trigger.
- The weather: Atmospheric changes, temperature changes and seasonal shifts are all potential triggers.
- Hormones: Hormonal changes during your cycle can trigger migraines in women.
- Medications: Relying on certain migraine medications too often can often worsen your migraine symptoms.
- Environmental stimuli: Stimulants like bright lights, loud noises and even cleaning products can trigger or intensify migraine attacks.
5. Build in some exercise
Getting more exercise is a common New Year’s resolution for many people. It can reduce the frequency and intensity of migraine attacks, provided you build up slowly. Exercise releases endorphins, which are a natural painkiller that can relieve migraine headaches.
In some cases, exercise can trigger migraine. However, the right type and duration can have the opposite effect. Low-impact, moderate exercise like yoga, walking and swimming can reduce migraine. Start slow and build up, as pushing yourself too hard can be a trigger.
6. Focus on nutrition
The right foods fuel your body and improve your health, but if you experience migraine, the wrong ones can be a trigger. Foods that trigger migraine include citrus fruits, fermented foods, gluten and nuts.
While your triggers are unique to you, developing healthy habits overall can have a positive effect on migraine. A balanced diet that includes nutritious fruits and vegetables can reduce your risk of attacks. Avoid processed foods, sugar and preservatives.
7. Manage stress
Stress is part of life, but you can take steps to reduce it. Some tips to keep your stress under control include:
- Simplify your life: Taking on more activities in the new year can be tempting. Remember, the more you run around, the more stressful life can become. Keep it simple and give yourself time to rest.
- Take breaks: When you feel stressed, allow yourself to take breaks. Try some slow stretches or go for a short walk to reset.
- Meditate: Researchers are still exploring the effects of meditation on migraine. Meditation does have positive impacts on health. It can promote well-being and relieve stress.
- Try relaxation techniques: Techniques like progressive muscle relaxation (PMR) and breathing exercises can reduce stress.
8. Stay hydrated
Dehydration is a common migraine trigger. Make sure you drink enough water in the new year. Set yourself up for success by placing water bottles throughout your home, office and car. Healthy men should have around 15 ½ cups of water and women about 11 ½. You get water from many sources, including tea, fruit and vegetables, so you may only need 4-6 cups of plain water.
Drinking enough water is half of the battle. The other half is avoiding liquids that trigger migraine, like alcohol and caffeine. Drinking three or more caffeinated beverages a day can increase your chances of attacks. Even a tiny amount of alcohol can be a trigger, so it’s best to practice moderation.
9. Keep a migraine diary
A migraine diary gives you more insight into your attacks. Noting things like when your migraine starts and what you are doing at the time is essential. It can help you identify triggers and understand what gives you relief.
Today, you don’t need pen and paper to track your attacks. The CeCe Migraine Management app gives you an intuitive way to track your triggers. You can log your attacks and track your treatments to see what works and what to avoid. The app also lets you keep a detailed migraine journal to identify patterns over time.
Try CEFALY this year for migraine relief
As you enter the new year, take the opportunity to try an advanced approach to migraine management with CEFALY. This clinically proven migraine treatment empowers you to treat and prevent attacks without medication. Order a device online and walk into the new year with confidence today!
