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As someone who has suffered from migraine headaches since childhood, I know how debilitating they can be. I distinctly remember spending many an afternoon at school in the sick bay with all the lights off! Now that I'm an adult they are much less frequent but I still have to take care of myself and notice what might bring on an attack. 

An important element of taking care of yourself is to know what types of migraines you have and over time what triggers them. Some people experience vestibular migraine linked to movement. I know I have these when I get ill and have inflammation in my respiratory system. Others might suffer more from migraines with an aura or without. 

Surprisingly around 10 million people in the U.K are affected by migraines. For many sufferers, the stress and uncertainty of the pandemic have worsened or triggered new migraine symptoms. The drastic lifestyle change, including remote working and being less active, is another contributing factor. Excessive screen time is integral to our new normal; it often feels as if we’re stuck in an endless cycle of working at our computer screens all day, then staring at a television screen or scrolling through our smartphones all evening. In 2020, the average person spent a shocking 13 hours per day on digital devices! 

However, the flexibility of remote working also means that some migraine sufferers have been able to keep their symptoms at bay by taking regular breaks, keeping hydrated, cooking healthy meals, and stepping back from their fast paced lifestyles. 

The Migraine Trust identified that: 

• Workers in the UK lose a total of 25 million days per year due to debilitating head pain

• Over 3/4 of people who experience migraines have at least one attack each month 

• Between 85 - 90% of people with migraines experience sensitivity to light, particularly the blue light commonly emitted from phones and computer screens. 

These figures indicate that it’s vital for migraine sufferers to adapt their lifestyles in a good way, to preserve their wellbeing and ease their symptoms. This is particularly true for people who lead busy lifestyles. 

With this in mind, how can migraine sufferers adapt their lifestyle to create some migraine relief?

Become your own headache specialist 

For migraine sufferers, the best way to help your own body is to start to make note of how it reacts with a different lifestyle or dietary triggers. Do yours crop up when there is a period of intense stress at work? Are you getting any fresh air and regular exercise? 

Have you begun any new prescription medication which sometimes has these side effects? Do you feel worse when your blood sugar is low? 

Getting to the crux of these issues through a food diary and a list of common migraine triggers will allow you to spot when you might be about to have an attack. 

In the US, Stephanie Weaver, a certified health and wellness coach developed a migraine relief plan to find the best way to help migraine patients get to the exact cause of migraines and get up-to-date recipe ideas with her healthy migraine diet. 

A combination of a healthy diet, over-the-counter pain relief, and home remedies can make these migraine days less frequent or you can spot them before they get too severe. I always find the severity of my migraine attack is worse if I can't take something in the initial stages. 

Find the best pain relief for you 

There are a great variety of products, both medicines and natural remedies which claim to eliminate your migraine but like everything not all of these work the same way for every individual. 

Ibuprofen and paracetamol can reduce symptoms and are best used when the first signs of a headache appear. Some of these options have a small amount of caffeine in them. I find these really useful but be careful how much caffeine intake you have that day as caffeine is also a migraine trigger. There is a fine balance to be achieved! 

If you are struggling on a regular basis it's worth seeing your GP about the possibility of a repeat prescription for a stronger pain killer, you use only when these happen each month. In some cases, menstruation causes them so you know it will be a monthly occurrence. 

Some GPs won't diagnose migraine without an aura and then won't prescribe medication. Always be firm about your symptoms and do your own research before an appointment. They are extremely common but that doesn't mean you should suffer just because so many people have them and they may present differently in you over another patient. 

A great new development for those looking for less drug dependent options is migraine TENS machines. Qalm from Paingone combats and alleviates migraine attacks, using nerve stimulation applied directly to the forehead. I remember these brilliant devices from when I was pregnant. They really are incredible and I'm delighted that the technology has now been adapted for other pain relief. For migraines, these are now clinically proven, can prevent a full attack, and have an adjustable intensity. 

Remove your triggers 

There will be days when you want to eat all the chocolate or strawberries despite knowing there will be a headache on the way! We've all had that moment! 

However, it's really important to get a full picture of what could have caused your latest episode. Sometimes it's not the most obvious culprit. I've been shocked at the long list of things that could have caused me some harm. I know we all probably have an obvious food list but next time you know a meal worked for you or didn't write it down. 

You can do this thoroughly with an elimination diet, or just use a food diary religiously for an extended period. Here are some interesting food triggers which might surprise you! 

Potential migraine food triggers could be: 

● Artificial sweeteners 

● Aged cheese 

● Red wine 

● Coconut oil 

● Whole grains 

● Fruit juices 

● Vegetable oil 

● Sunflower seeds 

● Soy sauce 

● Olive oil 

● Rotisserie chicken 

● Diet soda 

● Fresh foods 

● Black beans 

● Monosodium glutamate - which is found in Chinese takeaway meals. 

Even small amounts of these foods can cause a reaction. Everyone is different which is why it's important at least initially,to make a note of it all. Similarly, if you have a meal you aren't used to and you don't react to it add it to a list of migraine diet recipes or a migraine diet cookbook for yourself. Create a list of substitutes which might work well and then you can avoid risky foods altogether.

Remember that triggers can be due to your environment and lifestyle too. It's important to look after your overall health. 

Non-food triggers are: 

● Skipping a meal 

● Bright light 

● Overuse of screens 

● Lack of sleep 

● Dehydration 

● Changes in hormone levels 

● Strong smells 

● Stress 

● Jet-lag 

● Exercise 

● Weather 

As you can see the list is long. Luckily not all of these will impact you, but it's best to find your own potential causes and then you can keep in optimal health. Migraines don't have to be part of your every day. It is possible to make a significant reduction in the number of attacks you have and how quickly they pass. Through a combination of knowledge, pain relief and lifestyle changes you can take control of your health and start to feel better.