Migraine: Personal plan for deliverance forever

Migraine: Personal plan for deliverance forever

I. Understanding the enemy: What is migraine?

Migraine is not just a headache. This is a complex neurological state, characterized by a pulsating headache, often accompanied by other symptoms, such as nausea, vomiting, sensitivity to light (photophobia), sound (phonophobia) and odors (osmophobia). The intensity of pain and the duration of seizures vary from man to person and even from an attack to the attack. Migraine can significantly affect the quality of life, interfering with work, study and daily activities.

1.1. Differences between migraine and headache of tension:

It is important to distinguish between migraines and other types of headache, especially the headache of tension, which is the most common type. Although both states can cause discomfort, mechanisms and symptoms are different:

• Migraine: Usually pulsating pain, often unilateral, increasing with physical activity. It is accompanied by nausea, vomiting, photophobia, phonophobia, osmophobia. Attacks can last from 4 to 72 hours.
• Headache of tension: Usually pressing or compressive pain, bilateral, not intensifying with physical activity. It is usually not accompanied by nausea or vomiting, although there may be moderate sensitivity to light or sound. Attacks can last from 30 minutes to 7 days.

1.2. Migraine classification:

Migraine is classified into several types, each of which has its own characteristics:

• Migraine with aura: Aura’s headache is preceded – a complex of neurological symptoms, usually visual (flickering lights, zigzag lines, visual fields). The aura may also include sensory (numbness, tingling), motor (weakness) or speech disorders. The aura usually lasts from 5 to 60 minutes and completely passes before the beginning of the headache.
• Migraine without aura: The most common type of migraine, in which headache occurs without previous neurological symptoms.
• Chronic migraine: Headache occurs 15 or more days a month for more than 3 months, while at least 8 days a month correspond to migraine criteria.
• Rare types of migraines: They include ophthalmoplegic migraine (paralysis of the eye muscles), hemiplegic migraine (weakness of one side of the body), basic migraine (symptoms emanating from the brain stem, such as dizziness, visual impairment, impaired coordination).

1.3. Migraine pathophysiology: What happens in the brain?

The mechanisms underlying migraines are not fully studied, but it is believed that they are associated with a set of factors that include:

• Genetic predisposition: Migraine is often found in members of the same family, which indicates a genetic component. Genes associated with an increased risk of migraine development were identified.
• Trigeminal nervous system: This system, including the trigeminal nerve, plays a key role in the transmission of pain signals from the head and face to the brain. Activation of the trigeminal nerve leads to the release of neuropeptides, such as CGRP (calcitonin gene-tied peptide), which cause inflammation and expansion of blood vessels in the brain, which contributes to the development of a headache.
• Crimely spreading depression (KSD): This is a wave of electrical activity spreading through the cerebral cortex. The KSD can be the cause of the aura for migraine and can activate the trigeminal nervous system.
• Changes in neurotransmitters: Neurotransmitters, such as serotonin, play a role in the regulation of pain and mood. Changes in serotonin levels can contribute to the development of migraine.
• Inflammation: Inflammation around the blood vessels of the brain can play a role in the development of migraine.

II. Identification of individual triggers: the key to prevention

Migraine triggers are factors that can provoke a migraine attack of predisposed people. The identification of individual triggers is an important step in developing a personal treatment and prevention plan for migraine.

2.1. Keeping a headache diary:

The most effective way to identify triggers is to keep a headache diary. In the diary you should record:

• The date and time of the beginning of the headache.
• The intensity of pain (on a scale from 0 to 10).
• The location of the pain (one -sided, bilateral, forehead, whiskey, nape).
• The nature of the pain (pulsating, pressing, compressive).
• Related symptoms (nausea, vomiting, photophobia, phonophobia, osmophobia, aura).
• Taken medications and their effectiveness.
• Possible triggers (food, drinks, stress, weather, sleep, hormonal changes).
• The activity that you performed immediately before the start of a headache.

2.2. Distributed migraine triggers:

Migraines triggers can be different for different people. Some of the most common triggers include:

• Food and drinks:
  • Alcohol: Especially red wine and beer.
  • Caffeine: Both excess and a sharp cessation of caffeine use.
  • Sustained cheeses: Contain thyramin, an amino acid that can provoke migraine.
  • Processed meat: Contains nitrates and nitrites that can expand blood vessels and cause headache.
  • Chocolate: Contains caffeine and thyramin.
  • Artificial sweeteners: For example, aspartame.
  • Food additives: For example, glutamate sodium (MSG).
  • Citrus fruit: Can be a trigger for some people.
  • Enzymed or pickled products: Contain tiramin.
• Stress: Physical and emotional stress is one of the most common migraine triggers.
• Changes in sleep mode: Lack of sleep, excess sleep or a change in sleep schedule can provoke migraines.
• Hormonal changes: In women, migraine is often associated with a menstrual cycle, pregnancy and menopause.
• Weather changes: Projects of atmospheric pressure, temperature, humidity and strong winds can be migraine triggers.
• Bright light, blinking light, strong smells and loud sounds: These sensory incentives can provoke migraines in sensitive people.
• Smoking: Active and passive smoking can be a migraine trigger.
• Missed meals: A low blood sugar can provoke migraines.
• Dehydration: Insufficient fluid intake can cause headache.
• Physical strain: Intensive physical exercises or overwork can provoke migraines.

2.3. Methods for identifying triggers:

• Excluding diet: Start with a basic diet from hypoallergenic products and gradually add products one at a time, observing the reaction of the body.
• Analysis of the headache diary: Carefully study your headache diary to identify patterns between certain factors and migraine attacks.
• Professional consultation: Contact a doctor or a nutritionist to help in identifying and eliminating triggers.

III. Personalized power plan: a diet that treats

Changes in the diet can significantly affect the frequency and intensity of migraine attacks. There is no universal diet for all migraine, but there are general principles that can help in developing a personalized food plan.

3.1. The basic principles of nutrition for migraine:

• Regular nutrition: Try to eat at the same time every day to maintain a stable blood sugar. Do not skip food meals.
• Sufficient fluid consumption: Drink enough water during the day to avoid dehydration.
• Restriction or exclusion of potential triggers: Based on your headache diary, limit or exclude products and drinks that, as you suspect, can cause migraine.
• Balanced nutrition: Turn on in your diet a variety of foods rich in nutrients, such as fruits, vegetables, whole grain products, low -fat proteins and healthy fats.
• Maintaining a stable blood sugar level: Avoid products with a high glycemic index, which can cause sharp jumps and falls of blood sugar. Instead, choose products with a low glycemic index, such as whole grain products, legumes and vegetables.

3.2. Diets studied for the treatment of migraines:

• Ketogenic diet: A high fat diet, moderate protein content and a very low carbohydrate content. A ketogenic diet can reduce the frequency of migraine attacks by reducing inflammation and stabilizing the level of sugar in the blood. However, a ketogenic diet requires strict observance and may have side effects. Before starting a ketogenic diet, you need to consult a doctor.
• Low tyrammine diet: Tiramin is an amino acid contained in some food products that can provoke migraines. A low tyramine diet involves the limitation or exclusion of products rich in thramin, such as aged cheeses, treated meat, fermented products and red wine.
• Low constant diet: Histamine is an amin contained in some food products that can cause inflammation and headache. A low histamine diet involves the limitation or exclusion of products rich in histamine, such as fermented products, aged cheeses, smoked fish, alcohol and some fruits and vegetables.
• Blind diet: For people with intolerance to gluten or celiac disease, a glutenic diet can reduce the frequency of migraine attacks. Gluten – protein contained in wheat, rye and barley.
• Diet with the exception of certain products (elimination diet): Under the guidance of a doctor or nutritionist, you can try to exclude certain products from your diet, which, as you suspect, can cause migraine and observe the reaction of the body.

3.3. Useful products for migraines:

Some products can have a positive effect on the course of migraines:

• Fish, rich omega-3 fatty acids: For example, salmon, tuna and mackerel. Omega-3 fatty acids have anti-inflammatory properties.
• Magnesium: Magnesium is an important mineral that can help reduce the frequency of migraine attacks. Products rich in magnesium include dark green leafy vegetables, nuts, seeds and legumes.
• Water: Maintaining a sufficient level of hydration is an important factor in migraine prevention.
• Ginger: Ginger has anti -inflammatory and antiemetic properties. It can help reduce nausea associated with migraine.
• Coenzim q10: Coenzym Q10 is an antioxidant that can help reduce the frequency of migraine attacks. It is found in meat, fish, nuts and seeds.

IV. Stress management: meditation, yoga and other relaxation techniques

Stress is one of the most common migraine triggers. Education for effective stress management methods can significantly reduce the frequency and intensity of migraine attacks.

4.1. Relaxation techniques:

• Meditation: Meditation helps to calm the mind and reduce stress. Regular practice of meditation can reduce the frequency of migraine attacks. There are various types of meditation, such as awareness meditation, transcendental meditation and visualization.
• Yoga: Yoga is a physical and spiritual practice that helps improve flexibility, strength and balance. Yoga can also help reduce stress and anxiety. Some yoga poses are especially useful for alleviating headaches.
• Respiratory exercises: Deep breathing can help reduce stress and relax the muscles. There are various breathing exercises, such as diaphragmatic breathing and alternating breathing with nostrils.
• Progressive muscle relaxation: This technique includes consistent tension and relaxation of various muscle groups in the body. Progressive muscle relaxation helps reduce muscle tension and stress.
• Biological feedback (biofidBEC): Biofidback is a method that allows you to learn how to control certain physiological functions, such as heart rate, blood pressure and muscle voltage. Biofidback can help reduce stress and muscle stress, which can contribute to the development of migraine.

4.2. Time management and organization:

• Planning: Plan your day and a week to avoid overload and stress.
• Prioritization: Determine the priority tasks and focus on their implementation.
• Delegation: Delegate tasks that you can delegate to reduce your workload.
• Breaks: Take regular breaks during the day to relax and relax.
• Email management and social networks: Limit the time that you spend while reading e -mail and viewing social networks to avoid overloading with information.

4.3. Psychotherapy:

• Cognitive-behavioral therapy (KPT): KPT is a type of psychotherapy that helps you change negative thoughts and behavior that can contribute to the development of stress and migraine. KPT can help you learn to cope with stress, anxiety and depression.
• Caliness therapy: Therapy of awareness helps you focus on the present moment and accept your thoughts and feelings without condemnation. Therapy of awareness can help reduce stress, anxiety and depression.

V. Healthy sleep: the key to the lack of headache

Sleep disorders can be both a trigger or a result of migraine. Maintaining a healthy sleep regime is important for migraine prevention.

5.1. Sleep hygiene:

• Regular sleep mode: Try to go to bed and wake up at the same time every day, even on weekends.
• Comfortable sleeping: Make sure your bedroom is dark, quiet and cool.
• Convenient mattress and pillow: Choose a mattress and a pillow that provide good support and comfort.
• Avoid caffeine and alcohol before bedtime: Caffeine and alcohol can disrupt sleep.
• Avoid heavy food before bedtime: Heavy food can make it difficult to fall asleep.
• Regular physical exercises: Regular physical exercises can improve sleep, but avoid intense training immediately before bedtime.
• Relaxing classes before bedtime: Take a warm bath, read the book or listen to soothing music before going to bed.
• Limit the time spent in front of the screens before bedtime: Blue light emitted by the screens of electronic devices can suppress the production of melatonin, hormone that regulates sleep.

5.2. Sleep disorders treatment:

If you have sleep disturbances, such as insomnia, restless legs or apnea syndrome in a dream, consult a doctor for diagnosis and treatment. Treatment of sleep disorders can help improve sleep quality and reduce the frequency of migraine attacks.

5.3. Snowstocks:

Snowstocks can be useful for short -term treatment of insomnia. However, sleeping pills can have side effects and get addiction. Use sleeping pills only as prescribed by a doctor and for a short period of time.

VI. Physical activity: movement – medicine

Regular physical activity can help reduce the frequency and intensity of migraine attacks.

6.1. Types of physical activity:

• Aerobic exercises: Aerobic exercises, such as walking, running, swimming and cycling, can help improve blood circulation, reduce stress and improve mood. Start with moderate intensity and gradually increase the duration and intensity of training.
• Power training: Power training can help improve muscle strength and endurance. Use lightweight and do exercises with the right technique.
• Yoga and Pilates: Yoga and Pilates can help improve flexibility, strength, balance and coordination. They can also help reduce stress and muscle stress.

6.2. How to start engaged in physical activity:

• Consult a doctor: Before starting physical activity, consult a doctor, especially if you have any diseases.
• Start slowly: Start with short and easy training and gradually increase the duration and intensity of training.
• Choose the classes that you like: Engage in physical activity that you like to make it easier to adhere to a regular training schedule.
• Engage with a friend: Physical activity with a friend can be more interesting and motivated.
• Install realistic goals: Install realistic goals for your training and do not be upset if you do not reach them right away.
• Listen to your body: If you feel pain, stop training.

6.3. Physical activity as a migraine trigger:

In some people, physical activity can be a migraine trigger. If you notice that physical activity provokes a migraine in you, try to reduce the intensity of training or change the type of physical activity. It is important to gradually increase the intensity of training and avoid overvoltage.

VII. Alternative treatment methods: acupuncture, massage and herbal medicine

Alternative treatment methods can be useful to alleviate the symptoms of migraine and reduce the frequency of attacks.

7.1. Iglowerie (acupuncture):

The acupuncture is an ancient Chinese practice that consists in introducing thin needles into certain points on the body. It is believed that acupuncture stimulates the release of endorphins, natural analgesic substances, and improves blood circulation. Some studies show that acupuncture can be effective for reducing the frequency of migraine attacks.

7.2. Massage:

Massage can help relax muscles, reduce stress and improve blood circulation. Massage can be especially useful for alleviating headaches of tension and migraine. There are various types of massage, such as Swedish massage, deep -legged massage and massage of trigger points.

7.3. Fitotherapy (herbs treatment):

Some herbs can be useful to alleviate the symptoms of migraine and reduce the frequency of attacks. It is important to consult a doctor or a qualified herbalist before starting herbs, since herbs can interact with medicines and have side effects.

• White -skinned: Belokotyk is grass that can help reduce the frequency of migraine attacks.
• Ginger: Ginger has anti -inflammatory and antiemetic properties. It can help reduce nausea associated with migraine.
• Piretrum: Pyrethrum is a grass that can help reduce the frequency and intensity of migraine attacks.
• Peppermint: Peppermint oil can be used to facilitate the headaches of the stress.

7.4. Other alternative methods:

• Cognitive-behavioral therapy (KPT): KPT is a type of psychotherapy that helps you change negative thoughts and behavior that can contribute to the development of stress and migraine.
• Biological feedback (biofidBEC): Biofidback is a method that allows you to learn how to control certain physiological functions, such as heart rate, blood pressure and muscle voltage.
• Homeopathy: Homeopathy is a system of alternative medicine, which is based on the principle of “like this.” Some people believe that homeopathy can be effective for the treatment of migraine, but there is no scientific evidence for this.

VIII. Drug treatment: relief in the acute period and prevention

Drug treatment plays an important role in alleviating the symptoms of migraine and reducing the frequency of attacks. There are two main types of drugs for the treatment of migraines: medicines for stopping an attack (abortive drugs) and drugs for the prevention of seizures (preventive agents).

8.1. Medicines for stopping an attack (abortion):

• Anesthesia: Anesthetic agents, such as Ibuprofen, steady, and paracetamol, can be effective for alleviating light and moderate headaches.
• TRIPTA: Triptans are a class of drugs that specifically affect serotonin receptors in the brain. Triptans can be effective for alleviating headaches and other symptoms of migraines, such as nausea, vomiting and sensitivity to light and sound. Examples of triptans: summptor, risatriciptan, zolmitriptan and intrigent.
• Ergotamines: Ergotamines are a class of drugs that can narrow the blood vessels in the brain. Ergotamines can be effective for alleviating headaches of migraine, but they can have side effects and interact with other drugs.
• Dihydroergotamin (DGE): DGE is a form of ergotamine, which is administered intravenously, intramuscularly or nasal. DGE can be effective for the treatment of heavy migraine attacks that do not respond to other drugs.
• Nonsteroidal anti -inflammatory drugs (NSAIDs): Some NSAIDs, such as ketorolax, can be administered intravenously for the treatment of heavy migraine attacks.
• Antimetics: Anthematics are drugs that help reduce nausea and vomiting associated with migraine.

8.2. Medicines for the prevention of seizures (preventive agents):

Medicines for the prevention of seizures are used to reduce the frequency, intensity and duration of migraine attacks. Preventive treatment is usually recommended for people whose migraine occurs often (more than 4 times a month), or in which migraine attacks greatly affect the quality of life.

• Beta blockers: Beta blockers, such as propranolol and metoprolol, can help reduce the frequency of migraine attacks.
• Antidepressants: Some antidepressants, such as amitriptylin and Wenlafaxin, can help reduce the frequency of migraine attacks.
• Anticonvulsants: Some anticonvulsants, such as topiramate and valproic acid, can help reduce the frequency of migraine attacks.
• Calcium channel blockers: Calcium channel blockers, such as fluanarisine, can help reduce the frequency of migraine attacks.
• Monoclonal antibodies to CGRP: Monoclonal antibodies to CGRP is a new class of drugs that block the action of CGRP, neuropeptide, which plays a role in the development of migraines. These drugs are administered subcutaneously or intravenously and can be effective to reduce the frequency of migraine attacks. Examples of monoclonal antibodies to CGRP: Erenumab, Freanzumab, Galkanzumab and Eptinezumab.
• Botulinum toxin Type A (Botox): Botox can be effective for the treatment of chronic migraine. Botox is inserted into the muscles of the head and neck and helps to relax the muscles and reduce the frequency of migraine attacks.

8.3. The importance of consulting a doctor:

It is important to consult a doctor to diagnose migraine and develop a treatment plan that is right for you. The doctor can prescribe medicines, recommend changes in lifestyle and direct you to other specialists, such as a nutritionist or psychotherapist.

IX. Hormonal factors and migraines: special female problems

In women, migraine is often associated with hormonal changes occurring during the menstrual cycle, pregnancy and menopause.

9.1. Menstrual migraine:

Micrual migraine is a type of migraine that occurs a few days before the onset of menstruation or in the first days of menstruation. It is believed that the menstrual migraine is associated with the fall of the estrogen level at the end of the menstrual cycle.

9.2. Migraine and pregnancy:

In some women, migraine improves during pregnancy, while in others, migraine deteriorates. During pregnancy, care must be observed when taking medicines for migraine, since some drugs can be harmful to the fetus. It is important to consult a doctor to develop a plan for the treatment of migraine during pregnancy.

9.3. Migraine and menopause:

In some women, migraine improves after menopause, while in others, migraine deteriorates. Hormonal replacement therapy (GZT) can help reduce the frequency of migraine attacks in menopause, but it can also increase the risk of other diseases. It is important to consult a doctor to discuss the risks and advantages of GZT.

9.4. Hormonal migraine treatment:

• Hormonal contraceptives: Some hormonal contraceptives, such as tablets, plasters and vaginal rings, can help stabilize the level of hormones and reduce the frequency of menstrual migraine attacks.
• Estrogen: Reception of estrogen in the form of tablets, plasters or gel can help prevent the drop in estrogen at the end of the menstrual cycle and reduce the frequency of menstrual migraine attacks.
• TRIPTA: Triptans can be effective for the treatment of menstrual migraine.
• NSAID: NSAIDs can be effective for alleviating a headache of menstrual migraine.

X. Migraine in children and adolescents: a special approach

Migraine can occur in children and adolescents. Migraine in children and adolescents can manifest itself differently than in adults.

10.1. Symptoms of migraines in children and adolescents:

• Headache: A headache can be pulsating, pressing or squeezing. In children, headache can be bilateral, and not one -sided, as in adults.
• Nausea and vomiting: Nausea and vomiting often accompany migraines in children and adolescents.
• Abdominal pain: Abdominal pain can be a symptom of migraine in children and adolescents.
• Sensitivity to light and sound: Sensitivity to light and sound is often accompanied by migraine in children and adolescents.
• Dizziness: Dizziness can be a symptom of migraines in children and adolescents.
• Drowsiness: The drowsiness can be a symptom of migraine in children and adolescents.

10.2. Diagnosis of migraine in children and adolescents:

Diagnosis of migraine in children and adolescents can be difficult, since children may not be able to describe their symptoms. The doctor will conduct a medical examination and ask questions about the symptoms, family history and possible triggers.

10.3. Migraine treatment in children and adolescents:

Treatment of migraines in children and adolescents includes a change in lifestyle, medicines for stopping an attack and medicine for the prevention of seizures.

• Changes in the lifestyle:
  • Avoid triggers: The identification and avoidance of triggers is an important part of the treatment of migraine in children and adolescents.
  • Regular sleep mode: Make sure that a child or teenager is sleeping enough hours every night.
  • Healthy nutrition: A balanced diet can help reduce the frequency of migraine attacks.
  • Physical activity: Regular physical activity can help reduce stress and improve mood.
  • Stress management: Teach a child or a teenager to control stress, such as meditation, yoga or breathing exercises.
• Medicines for stopping an attack:
  • Anesthesia: Anesthesia, such as Ibuprofen and Paracetamol, can be effective for alleviating light and moderate headaches.
  • TRIPTA: Triptans can be effective for alleviating headaches and other symptoms of migraine, but they are not approved for use in children under 12 years of age.
• Medicines for the prevention of seizures:
  • Citiogepade: Tsiprogeptadine is an antihistamine that can help reduce the frequency of migraine attacks in children.
  • Propranolol: Propranolol is a beta-blocker that can help reduce the frequency of migraine attacks.
  • Topiramate: Topiramate is an anticonvulsant agent that can help reduce the frequency of migraine attacks