Effective Migraine Relief Strategies - Holland Landing Health

By Dr. Kyla Nelson

Migraines can be a debilitating headache for many people. Migraine headaches have numerous potential triggers, which is why determining the best course of action can be difficult. Below are typical characteristics and triggers of a migraine, as well as steps you can take to improve or eliminate your migraine headaches.

Characteristics of migraine-type headaches

Recurrent, moderate-severe headaches
Last 4-72 hours
Throbbing pain located over one side of the head
Commonly associated symptoms include nausea, vomiting, light sensitivity, noise sensitivity or visual disturbance (aura)

Common triggers for migraines:

Poor sleep hygiene (irregular or lack of sleep)
Irregular or skipped meals
Stress
Caffeine consumption (coffee, chocolate, soda)
Lack of physical activity

Current research demonstrates the following conservative care recommendations for migraine headaches:

Spinal adjustments for episodic or chronic migraines
Massage therapy focusing on neck, shoulders and back musculature
Multi-disciplinary care including exercise prescription, relaxation/meditation techniques, as well as nutritional counselling

Stress can be a huge trigger for migraines. Ensure that you take time out of each day to look after yourself. A few self-care options to help your migraine symptoms are below:

Try daily yoga or meditation techniques to help relax and relieve stress.
Eliminate foods that trigger migraines (i.e. caffeine, chocolate, alcohol).
Take a daily 15-20 minute walk outside!
Sleep! Ensure that you get 7-9 hours sleep per night.

Headaches vary tremendously from person to person. If you aren’t sure what is causing your migraine try keeping a “headache diary”. This will help your practitioner determine potential triggers for your headaches, which will allow them to design a treatment plan that best fits your needs.

If you have more questions about migraines and conservative management please contact Holland Landing Health Centre at info@HLHC.ca or 905-853-7900.

References

Becker, Werner J., et al. “Guideline for primary care management of headache in adults.” Canadian Family Physician 61.8 (2015): 670-679.

Bryans R, Descarreaux M, Duranleau M, et al. Evidence-based guideline for the chiropractic treatment of adults with headache. J Manipulative Physiol Ther. 2011 Jun;34(5):274-89.