As Migraine Awareness Week is here (6th -11th August), we are talking about controlling Migraines and Headaches!

Migraines or headaches are a familiar pain for most of us – no matter what kind of headache you have, they can very quickly disrupt your whole day, if not longer. Both headaches and migraines can affect the enjoyment you get from time with your friends and family, your hobbies and at work. Most migraines or headaches have a mechanical cause, but it’s always worth getting checked by your GP for any unusual or persistent issues.

Here are our top 5 self-help tips to help keep headaches at bay!

1. Hydrate Properly By Drinking More Water

Staying hydrated and making sure we are drinking enough water is vital for our body. The human body is composed of 60-70% water. Water is the foundation to every function in our body, it is involved in regulating our body temperature, transportation within the body, breaking down foods so we can use them to give us energy, brain function and so much more! Every cell, organ and tissue need water to exist.

Make sure you are topped up with lots of water – ideally 2 litres a day.

2. Sign Up For Yoga 

Yoga uses movement and meditation while focusing on your breathing and good body posture.  All these things positively add up and do really help!

3. Reset Your Sleep Schedule

Sleep is fundamental and a biological necessity, and sleep detriments can sometimes be the cause or an aggravating factor to migraines or headaches. 

Maybe take a 30-minute power nap, but regularly try to get an early night. Studies have suggested that the optimal amount of sleep is 7-9 hours. Start to prioritise getting enough, quality, sleep and it will do more than just make you feel less tired!

4. Add Magnesium To Your Diet

Studies have shown how magnesium deficiency is linked to headaches and migraines, and that magnesium oxide supplementation may especially help prevent aura and menstrual related migraines.

You can get magnesium from foods that include:

• Almonds, sesame seeds, sunflower seeds, Brazil nuts, cashews, peanut butter, oatmeal, eggs, or milk

5. Avoid Food Triggers

Some people know exactly what causes their migraine or headache, and sometimes a certain food can be that trigger. Not everyone’s migraine or headache has a consumable trigger, but if you aren’t currently aware of a food triggering your migraine or headache, it is worth thinking about.

Here are some food triggers which people find have links to their migraine or headache:

• Foods with nitrates (including hotdogs, deli meats, bacon, and sausage), chocolate, cheese that contains the naturally occurring compound tyramine (such as blue, feta, cheddar, Parmesan, and Swiss), alcohol (especially red wine), foods that contain monosodium glutamate (MSG) – a flavour enhancer, foods that are very cold such as ice cream or iced drinks, processed foods, pickled foods, beans, dried fruits, or cultured dairy products (such as buttermilk, sour cream, and yogurt)

Heal > Adapt > Evolve