Migraine: full guide for long -term release
I. Understanding migraines: enemy in the face
Migraine is not just a headache. This is a neurological disease characterized by intense, pulsating pains, often accompanied by nausea, vomiting, increased sensitivity to light (photophobia) and sound (phonophobia). Understanding the intricacies of this state is the first step towards victory over it.
A. Types of migraines: decoding varieties
- Migraine with aura: It is a headache that is preceded or accompanied by visual impairment, sensory, motor or speech disorders (aura). The aura usually lasts from 5 to 60 minutes.
- Migraine without aura: The most common type of migraine, characterized by a strong pulsating headache without any previous auric symptoms.
- Chronic migraine: Headaches occur 15 or more days a month for at least three months, and at least 8 days a month correspond to migraine criteria.
- Ophthalmoplegic migraine: A rare type of migraine, causing paralysis of the muscles of the eye, leading to duality in the eyes, omission of the century and the expansion of the pupil.
- Hemiplegic migraine: A rare type of migraine, causing temporary weakness or paralysis of one side of the body. It can be sporadic (random) or family (inherited).
- Basial migraine (migraine with stem aura): Migraine with an aura arising from the brain stem. Symptoms may include dizziness, ringing in the ears, double -gathering, impaired coordination and confusion.
- Abdominal migraine: It is more common in children. It is characterized by moderate or severe abdominal pain, accompanied by nausea, vomiting and pallor.
B. Phases of Migraines: Traveling on an attack
Migraine usually flows into several phases, although not all people experience all the phases:
- Vargeable phase (Prevostniki): It occurs in a few hours or days before a headache. Symptoms may include mood changes, fatigue, neck, constipation or diarrhea, craving for certain food.
- Aura phase: It occurs immediately before a headache or during it (only in people with migraine with an aura). Symptoms vary, but usually include visual disorders (shimmering lights, zigzag lines, blind spots), sensory changes (tingling, numbness), motor or speech disorders.
- Phase of the headache (attack): It is characterized by an intense, pulsating headache, usually on one side of the head. It is accompanied by nausea, vomiting, photophobia and phonophobia.
- The postrome phase (recovery): After the head of a headache, a person can feel tired, exhausted, irritable or depressed. This phase can last several hours or even days.
C. Neurobiology of migraines: What happens in the brain?
Migraine is a complex neurological disorder, the pathophysiology of which has not been fully studied. However, key mechanisms include:
- Trigeminal-vascular system: Activation of the trigeminal nerve, the main nerve responsible for the sensitivity of the face and head, leads to the release of neuropeptides, such as CGRP (calcitonin-Gen Contracted peptide), which causes inflammation and expansion of blood vessels of the brain.
- Corcial depression: A slow wave of neuronal and glial depolarization, spreading along the cerebral cortex, is associated with aura during migraine with aura.
- The role of serotonin: Changes in the level of serotonin, neurotransmitter participating in the regulation of mood, sleep and pain can play a role in the occurrence of migraine.
- Genetic predisposition: Migraine often has a hereditary character, which indicates a genetic component in its development.
II. Identification of triggers: the key to prevention
Migraine is often caused by specific factors called triggers. The identification and avoidance of these triggers is an important part of the migraine management strategy.
A. Food triggers: what we eat matters
- Sustained cheeses: They contain thyramin, an amino acid that can cause narrowing, and then the expansion of blood vessels, leading to migraine.
- Processed meat products: Sausages, bacon, hot dogs contain nitrates and nitrites, preservatives, which can also cause the expansion of blood vessels.
- Chocolate: Contains thyramine, caffeine and phenylethylamine, all of which can provoke migraines.
- Alcohol: Especially red wine that contains tramine and sulfites.
- Artificial sweeteners: Aspartems and other artificial sweeteners were associated with headaches and migraines in some people.
- Glutamate sodium (MSG): The taste amplifier, often used in processed foods and restaurants, can cause migraine in sensitive people.
- Caffeine: Although caffeine can facilitate migraine, excessive consumption or a sharp cessation of caffeine may provoke a headache.
- Fermented and pickled products: Contain tiramin.
B. Environmental factors: external stimuli
- Bright or flickering light: Fluorescent lamps, sunlight, shimmering screens.
- Loud sounds: Noisy parties, construction, transport.
- Strong smells: Spirits, chemicals, smoke, some food.
- Weather changes: Swear atmospheric pressure, temperature, humidity.
- Smoking and exposure to tobacco smoke: Nicotine and other chemicals in tobacco smoke can provoke migraines.
C. Life and stress: internal factors
- Stress: Both physical and emotional stress are a common migraine trigger.
- Lack of sleep or sprinkling: Disorders of sleep mode can provoke migraines.
- Passing meals: The low blood sugar can cause headache.
- Dehydration: Insufficient fluid consumption.
- Physical strain: Intensive exercises or physical activity.
- Changes in the hormonal background: In women, menstruation, pregnancy, menopause and hormonal contraceptives can affect the frequency and intensity of migraines.
D. Maintenance of a headache diary: a tool for identifying triggers
Making a headache diary is a powerful tool for identifying individual migraine triggers. In the diary you should record:
- The date and time of the beginning and end of the headache.
- The intensity of pain (on a scale from 1 to 10).
- Symptoms accompanying headache (nausea, vomiting, photophobia, phonophobia).
- Potential triggers (food, drinks, events, stress, weather changes).
- Accepted drugs and their effectiveness.
- Phases of the menstrual cycle (for women).
III. Life Change: the foundation of long -term prevention
Making changes to the lifestyle can significantly reduce the frequency and intensity of migraine attacks.
A. Stress management: voltage release
- Relaxation techniques: Meditation, deep breathing, yoga, tai-chi.
- Time management: Planning, prioritization, delegation of tasks.
- Hobbies and rest: Classes bringing pleasure and helping to relax.
- Cognitive-behavioral therapy (KPT): Helps change the negative thoughts and behavior associated with stress and pain.
B. Regular sleep: restoration and healing
- Set sleep mode: Go to bed and wake up at the same time every day, even on the weekend.
- Create a comfortable sleeping atmosphere: Dark, quiet and cool room.
- Avoid caffeine and alcohol before bedtime: These substances can disturb a dream.
- Limit the time spent in front of the screens before bedtime: Blue light emitted by the screens can suppress the production of melatonin, hormone that regulates sleep.
C. Healthy nutrition: support for the body from the inside
- Regular meals: Do not skip food meals and eat in small portions during the day.
- Balanced diet: Include fruits, vegetables, whole grain products and low -fat protein sources in your diet.
- Drink enough water: Dehydration can provoke migraines.
- Avoid food triggers: Limit or exclude products from your diet, which, as you suspect, cause you migraine.
D. Regular physical exercises: Movement – Life
- Aerobic exercises: Walking, running, swimming, cycling.
- Exercises for stretching and flexibility: Yoga, Pilates.
- Avoid intense training: Excessive physical activity can provoke migraines.
- Start slowly and gradually increase the intensity: Do not overdo it.
E. Ergonomics: Caring for the spine and neck
- Correct posture: Keep your back straight, your shoulders are relaxed and your head straight.
- Adjust the workplace: The computer monitor should be at the eye level, the keyboard and the mouse should be located so as not to strain the wrists and forearms.
- Take breaks: Get up and knead every 30 minutes, especially if you work at the computer.
IV. Medication: Two Fronts of Wrestling
Migrants of migraine include two main strategies: stopping acute attacks and preventive treatment.
A. Escaining sharp attacks: Fast help
- Painkillers: Paracetamol, Ibuprofen, Narksen. Effective for migrants of migraine.
- TRIPTA: Constantin, risatriptan, zolmitriptan. Specific preparations for the treatment of migraine, which narrow the blood vessels of the brain and block the release of neuropeptides that cause inflammation.
- Dihydroergotamin (DGE): Another vasoconstrictor that can be used to treat migraine. Available in the form of injections, nasal spray and tablets.
- Anti -rate drugs: Metoklopramide, Domperidon. They are used to facilitate nausea and vomiting, which often accompany migraine.
- Combined drugs: Combine painkillers and triptans or other drugs.
B. Preventive treatment: Prevention of attacks
Preventive treatment is recommended for people who have frequent (more than 4 per month) or severe migraine bouts, or if acute drugs are ineffective.
- Beta blockers: Propranolol, metoprolol. Used to reduce blood pressure and heart rate, which can help prevent migraine.
- Calcium channel blockers: Verapamil, Flunarizin. Prevent the narrowing of blood vessels.
- Antidepressants: Amitriptylin, Wenlafaxin. They affect the level of neurotransmitters in the brain, which can help prevent migraine.
- Anticonvulsants: Topiramate, valproic acid. Used to stabilize electrical activity in the brain.
- Monoclonal antibodies to CGRP: Erenumab, Freanzumab, Galkanzumab. Block CGRP, neuropeptide, which plays a key role in the occurrence of migraine.
- Botulininic toxin (Botox): Botox injections in the muscles of the head and neck can help prevent chronic migraine.
C. Important remarks about medicines:
- Always consult a doctor before taking any medicines for migraine.
- Tell your doctor about any other medicines that you take to avoid the interaction of drugs.
- Follow the instructions of the doctor for dosage and the use of drugs.
- Do not stop taking preventive drugs suddenly, as this can cause exacerbation of migraine.
- Pay attention to the possible side effects of drugs and inform your doctor about them.
- Excessive use of painkillers can lead to a headache from an excess of drugs (MOH), so it is important to use these drugs in moderate amounts.
V. Alternative treatment methods: integrated approach
In addition to lifestyle changes and medical treatment, there are alternative methods that can help alleviate migraines.
A. Bades and vitamins: Support from nature
- Magnesium: Participates in many body functions, including regulation of the nervous system. Magnesium deficiency is associated with migraine.
- Riboflavin (vitamin B2): Participates in the production of energy in cells. Studies have shown that riboflavin can reduce the frequency and duration of migraine attacks.
- Coenzim q10: An antioxidant who plays a role in the production of energy in cells. It can help reduce the frequency of migraine.
- Melatonin: A hormone that regulates a dream. It can improve sleep quality and reduce the migraine frequency.
- Beetroot (FEVERFEW): Grass that is traditionally used to treat headaches.
- Ginger: It has anti -inflammatory properties and can help reduce nausea associated with migraine.
B. Acupuncture and massage: ancient methods of relief
- Acupuncture: It includes the introduction of thin needles into certain points on the body. It can help reduce the frequency and intensity of migraine.
- Massage: It can help relax muscles, relieve tension and reduce stress, which can alleviate migraine.
C. Biological feedback: Physiological reactions management
- Biological feedback: A method that allows people to learn how to control their physiological functions, such as heart rate, blood pressure and muscle tension. It can help reduce the frequency and intensity of migraine.
D. Neurostimulation: Modern Technologies
- Transcranial magnetic stimulation (TMS): Uses magnetic impulses to stimulate nerve cells in the brain. It can help reduce the frequency and intensity of migraine.
- Penettlement stimulation (STO): The surgical procedure in which electrodes are implanted into the occipital region to stimulate the occipital nerves. It can help reduce the frequency and intensity of chronic migraine.
- Remote electrical neuromodulation (Remotms): A non -invasive device that stimulates the trigeminal nerve through the skin of the forehead.
VI. Migraine in special groups
A. Migraine in women:
- Hormonal changes: Migraine is often associated with the menstrual cycle, pregnancy and menopause.
- Menstrual migraine: Migraine that occurs during menstruation. It can be caused by the fall of estrogen levels.
- Hormonal contraception: Some women experience a deterioration in migraines when taking hormonal contraceptives.
- Pregnancy: In some women, migraine improves during pregnancy, while others worsen.
- Menopause: Migraine can worsen or improve during menopause.
B. Migraine in children and adolescents:
- Abdominal migraine: It is characterized by abdominal pain, not a headache.
- Cyclic vomiting: The condition characterized by repeating episodes of nausea and vomiting.
- Preventive treatment: Preventive treatment of migraines in children and adolescents should be carried out with caution and under the supervision of a doctor.
- Life: Changes in lifestyle, such as sufficient sleep, regular nutrition and stress management, play an important role in the treatment of migraine in children and adolescents.
C. Migraine in the elderly:
- Related diseases: Elderly people often suffer from concomitant diseases that can affect the treatment of migraines.
- Interaction of drugs: Older people often take several drugs at the same time, which increases the risk of drug interaction.
- Side effects: Older people are more susceptible to side effects of drugs.
VII. Life with migraine: support and self -help
A. Support groups:
- Joining the support group can provide you with the opportunity to communicate with other people who understand what you are experiencing.
- Support groups can provide information, tips and emotional support.
B. Communication with a doctor:
- It is important to regularly communicate with your doctor to discuss your treatment and progress.
- Tell your doctor about any changes in your migraine or any side effects of drugs.
C. Self -Aviation:
- Be an active participant in your treatment.
- Find out as much as possible about migraine and about its treatment.
- Do not be afraid to ask your doctor questions.
- Express your needs and preferences.
D. Resources and Information:
- American Headache Foundation
- National Institute of Neurological Disorders and Stroke)
- National Headache Foundation
VIII. Future of treatment with migraines: Hope for new horizons
Migraine studies continue, and new treatment methods are being developed.
A. New drugs:
- New drugs aimed at other targets in the brain that play a role in the occurrence of migraine are investigated.
- Medicines with fewer side effects are being developed.
B. New technologies:
- New technologies are being developed for the diagnosis and treatment of migraines.
- New methods of neurostimulations are studied.
C. Personalized medicine:
- Understanding genetics and other factors affecting migraine can lead to more personalized treatment.
IX. Practical advice and strategies
A. Create “refuge from migraine”: Determine the place in your house, which can be quickly turned into a quiet, dark and cool space. It can be a bedroom with dense curtains or a bathroom. Keep there everything you need: an ice compress, take, an eye mask and a favorite soothing product (book, music).
B. Use the “4-7-8” technique to relieve voltage: This simple breathing technique can quickly reduce stress levels and help alleviate the beginning headache. Perform it like this:
- Exhale completely through your mouth, making a whistling sound.
- Close your mouth and breathe silently through your nose, counting up to 4.
- Hold your breath, counting up to 7.
- Exhale completely through your mouth, making a whistling sound, counting up to 8.
- Repeat this cycle three more times.
C. Apply cold or heat: Cold compresses can help narrow blood vessels and reduce inflammation, while warm compresses can relax the tense muscles of the neck and shoulders. Experiment to find out what is best suited for you.
D. Use essential oils: Some essential oils, such as lavender, peppermint and chamomile, have soothing properties and can help relieve headache. Dilute the essential oil in basic oil (for example, coconut or almond) and apply it to whiskey, neck or shoulders.
E. Follow the daily routine: The stable daily routine helps to regulate the circus rhythms of the body, which can reduce the frequency of migraines. Strive for the regular time of eating, sleep and physical exercises.
F. Remember the hydration: Dehydration is a common migraine trigger. Drink enough water during the day, especially in hot weather or after physical exercises. Tort a bottle of water with you and make regular throats.
G. Learn to say no: Overload and overwork can provoke migraines. Learn to say no to the additional responsibilities and tasks that can lead to stress and overstrain.
H. Find support in the family and with friends: Migraine can be an isolation disease. Share your experiences with family and friends and ask them about support. Explain them how they can help you during migraine attacks.
I. Plan in advance: If you know that you will have an event or a situation that can provoke a migraine (for example, a noisy party or a long trip), plan in advance. Take preventive measures, such as taking medication, rest and avoiding triggers.
J. Move success, not just failures: When you keep a headache diary, it is easy to focus on those days when you had a migraine. However, it is also important to celebrate the days when you felt good. This will help you see progress and remain motivated.
X. Maintaining long -term control over migraine
Victory over migraine is not a sprint, but a marathon. This requires constant efforts, commitment and positive mood. Do not despair if you have relapses. Continue to work with your doctor to find the best treatment plan for you, and remember that you are not alone. Many people successfully manage their migraines and live a full life. Focus on what you can control, accept what you cannot, and remain persistent in your desire for freedom from migraine.