TREAT Your Migraine

• Eat around the same time daily
• Eat all three meals every day
• Don't skip breakfast, the most important meal of the day

Keep a diary of your Migraine episodes so you can recognize common triggers such as:

• Lack of or too much sleep
• Bright lights, loud noises, or strong odors
• Hormone changes during a woman's menstrual cycle
• Stress and anxiety
• Weather changes
• Alcohol (often red wine)
• Caffeine (too much, or withdrawal)
• Foods that contain nitrates, such as hot dogs and lunch meats
• Foods with MSG (monosodium glutamate), a flavor enhancer found in fast foods, broths, seasonings, and spices
• Foods with tyramine, such as aged cheeses, soy products, fava beans, hard sausages, smoked fish, and red wine
• Aspartame (NutraSweet^® and Equal^®)

• Too much caffeine or caffeine withdrawal can trigger Migraines in some people, so be mindful of your caffeine intake

• Smoking is known to trigger Migraines. In fact, smokers are more likely to suffer from Migraine attacks than people who don't smoke

• If you feel you're about to have a Migraine, stop what you're doing if possible. Try to create a calm environment for yourself at home or at work:
  • Turn off lights that bother you
  • Try to sleep or relax in a dark, quiet room
  • Massage your temples, scalp, shoulders, or neck

• Being able to relax and unwind at the end of the day is very important in staving off Migraines. Winding down and relaxing helps prepare your mind and body for sleeping:
  • Listen to soothing music
  • Take a relaxing warm bath
  • Use a cold compress on your head
  • Do not exercise right before going to bed
  • Avoid alcohol or caffeine at bedtime

• A good sleep can really help you fight against the onset of a Migraine. Here are some things you can do to improve your sleeping:
  • Sleep on a regular schedule–wake up and go to bed at the same time each day
  • If you take naps, keep them to less than 20 to 30 minutes because they interfere with your sleep at night

• Before you start any exercise program, be sure to talk to your doctor. Exercise gets your muscles moving, and increases your body's blood flow and energy levels. When you exercise, your body releases endorphins–chemicals in your bloodstream that act as natural painkillers. Here are some examples of exercises that you can do:
  • Walking
  • Swimming
  • Cycling