1 in 7 people in the UK suffer from migraines. The condition is most common in those of working age, so managing migraines in the workplace is a major challenge. September 23rd– 29th marks National Migraine Awareness Week, supported by the Migraine Trust. This year’s theme is “Migraine Hurts”, providing insight into the complex ways that migraine sufferers can be affected. Migraine is most commonly associated with physical pain in the form of headaches, but sufferers also often experience emotional pain from chronic symptoms, or from the misconception of others who may fail to appreciate the debilitating nature of a migraine attack.
Managing migraines effectively requires a multifaceted approach that might involve lifestyle changes, medication, and complimentary therapies. In support of Migraine Awareness Week, we have put together a brief guide to help you navigate migraine management.
1 Identify and Avoid Triggers
Understanding what triggers your migraines is the first step in managing them. Common triggers include stress, certain foods (like chocolate, aged cheese, and processed meats), caffeine, alcohol, hormonal changes, and environmental factors like bright lights or strong odours. Keeping a migraine diary can help you pinpoint specific triggers. Once identified, make conscious efforts to avoid or minimize exposure to these triggers.
2 Maintain a Regular Routine
Establishing a consistent daily routine can significantly reduce the frequency of migraines. Aim to wake up and go to bed at the same time every day, including weekends. Regular meals are equally important—skipping meals can lead to blood sugar fluctuations, which may trigger a migraine. Staying hydrated is also crucial; dehydration is a known migraine trigger.
3 Stress Management Techniques
Stress is one of the most common migraine triggers. Learning to manage stress can help reduce the frequency and severity of migraines. Techniques such as mindfulness, meditation, deep breathing exercises, and progressive muscle relaxation can be very effective. Regular physical activity, like yoga, walking, or swimming, can also help manage stress and improve overall well-being.
4 Medication and Medical Treatment
For some people, lifestyle changes may not be enough to manage migraines, and medication may be necessary. There are two main types of migraine medications:
- Abortive medications: These are taken at the onset of a migraine to stop it from progressing. Common options include triptans, ergotamines, and NSAIDs like ibuprofen.
- Preventive medications: These are taken regularly to reduce the frequency or severity of migraines. They may include beta-blockers, antidepressants, antiepileptic drugs, and CGRP inhibitors.
Always consult with a healthcare provider before starting any medication to ensure it’s appropriate for your specific condition.
5 Alternative and Complementary Therapies
In addition to conventional medical treatments, some people find relief through alternative therapies. Acupuncture, for instance, has been shown to reduce the frequency and severity of migraines for some individuals. Biofeedback, a technique that helps you control bodily functions like muscle tension and heart rate, can also be beneficial. Supplements such as magnesium, riboflavin (vitamin B2), and Coenzyme Q10 have been studied for their potential to prevent migraines, though you should consult your healthcare provider before starting any supplement regimen.
6 Sleep Hygiene
Poor sleep can exacerbate migraines, so maintaining good sleep hygiene is essential. Ensure your sleeping environment is comfortable, quiet, and dark. Avoid screens (phones, tablets, etc.) for at least an hour before bedtime, as the blue light can interfere with your natural sleep-wake cycle. Establishing a relaxing pre-sleep routine, such as reading or taking a warm bath, can also promote better sleep.
7 Seek Professional Support
If migraines are significantly impacting your quality of life, consider seeking professional support from a neurologist or a headache specialist. They can offer a tailored treatment plan, which may include advanced therapies or procedures like nerve blocks or Botox injections.
Managing migraines effectively requires a proactive approach that includes identifying and avoiding triggers, maintaining a healthy lifestyle, managing stress, and, when necessary, using medication or complimentary therapies. By taking these steps, many individuals find they can reduce the frequency and severity of their migraines, improving their overall quality of life.
If you are struggling with the affects of migraine at work, talk to you employer and ask for support. Innovate Healthcare’s Occupational Health team are experienced in providing support and advice to manage Migraines in the workplace. Click here to make a referral.
You can find more informatin on migraine awareness via the Migraine Trust.