Migraine & Tension Headache Management | Chronically Ill Studyblr
@lupinstvdies asked me for tips about how I manage migraines. It’s extensive. Migraine management is a lot of work but it’s so routine now that I don’t even notice it. By doing all of this things (almost) daily, I’m able to transition to a med free life (though I’ll still take migraine abortives if necessary), and focus on my health.
My knowledge for managing migraines is a result of extensive research, talking to people, reading forums, and personal experience. Some things might work for you, some not.
Start small - with one or two habits - and see what works for you. Then build over time. Health isn’t built in a day. A lot of things take time and consistency - perfection does not happen right away.
ALL of these things will be useful for studyblrs / desk workers as well, because these are self care tips that aren’t exclusive to people with migraines.
Finally, if you have any questions (Is this type of electrolyte supplement okay? Do these glasses work with my face? How do I meditate?) - PLEASE ask me. Knowledge is so important, but even more important when shared! Most of this information will not be summarized for you by a doctor.
In this post you’ll find information on:
My history with migraines
Theraspecs & blue light glasses
Moisturizing eye drops
WeatherX pressure-adapting ear plugs
Electrolytes & Magnesium
Water & Sleep
Essential Oils
Physical Therapy, Treating Trigger Points at Home, and Yoga
My History with Migraines
I’ve had mild headaches all my life, but didn’t start having migraines until a few years ago, and then I only had them once or twice a year. Then in April 2019, I started developing severe, frequent migraines. For the past year and a half I’ve had chronic migraines and tension headaches. Mine were weird because they came out of nowhere and hit powerfully and hard. Within months I had to stop working. In February 2020 I could hardly get out of bed because I just had pain all the time. I tried different types of drugs (Topamax/Topirimate, beta blockers) and they didn’t work. Finally in March of this year I got on Amitriptyline, which calmed my migraines down. Now I’m weaning off it because I have a lot of tools that can help me. I’m sick of medicine side effects. This isn’t for everyone, but I do believe that the tools below can help many people.
Theraspecs
⎔ My #1 tool is Theraspecs. These are heavily tinted glasses that block different types of light to help with migraines. I went from being able to look at a screen 30 min a DAY to HOURS. It helps with TV, flourescent lighting, everything. You can get them prescription, send in your own frames, get night driving ones, and even sunglasses. These CHANGED MY LIFE.
Theraspecs and Axonoptics are made especially for people with light sensitivity. These are stronger than normal blue light glasses, which you can get on Amazon, though some people say they work as well.
They are very red but after 5 minutes wearing them, you don’t notice it. People around you get used to it very quickly so it doesn’t look “dorky” (something I was personally very worried of).
Some insurances cover these.
These are especially important when looking at screens.
Moisturizing Eye Drops
⎔ I’ve found my eyes get so dry looking at screens / being inside with AC/Fans/Heating / and also from migraines. I found some moisturizing eye drops on amazon and use them daily. They help a lot so my eyes are less strained.
WeatherX
⎔ WeatherX offers earplugs that help you adjust to different pressure changes which can cause migraines. This is especially useful if you have problems with storms or sudden hot and cold weather. I don’t use mine too often but when I do, it is a life saver.
Electrolytes (especially Magnesium Citrate).
⎔ Electrolytes are three essential nutrients your body needs - sodium, potassium, and magnesium. You can get these in commercial sports drinks (like Powerade and Gatorade, which I don’t recommend because of sugar and additives), different foods, or as supplements.
I started taking some electrolyte tablets in my water every day and noticed a huge difference in my migraines. You can also get a potassium / sodium blend, known as Lo Salt or Lite Salt.
⎔ Magnesium Citrate. After taking the tablets and also reading up about another health issue I had, I learned about the importance of Magnesium Citrate. Magnesium used to be brought to food from soil, but because of modern farming practices, there’s a deficiency in our soil of up to 80-90%. A lack of magnesium in our body causes us to be stressed more easily, and react more strongly (e.g., through anxiety, irritation) to little life things, such as loud noises. Then stress causes us to lose magnesium through urine - creating a viscous cycle.
A lack of magnesium can CAUSE or CONTRIBUTE to a lot of issues: sleepiness, anxiety, migraines, headaches, feeling weak, feeling distracted.
Hormonal Birth Control VERY FREQUENTLY depletes the body of magnesium. You can fix this easily by taking a minimum of 500mg of magnesium a day.
Make sure to take Magnesium Citrate - other types aren’t absorbed as well by the body.
Magnesium Citrate can cause diarrhea. Try to avoid taking with other diuretics (coffee, milk) or try an hour or two before/after eating.
This may seem hard but it’ll prompt you to drink more water, which is really good for you too.
Be patient. It may take a week or so to start seeing real differences.
Water. Drink it. It’s good for you.
⎔ I find under 3L a day and I feel really off - but I had to work up to that amount.
⎔ Drink it first thing in the morning and sip throughout the day. Also if you’re managing your electrolytes you’ll have to go to the bathroom less.
Sleep. You need it.
⎔ Whether your condition is caused by tension in the body or a neurological condition, your body needs sleep. Meditating can help you get to sleep. Try to keep a regular sleep schedule every night. It makes a big difference.
Essential Oils
⎔ Peppermint and Lavender can help calm you down. I dab peppermint directly on my temples (some people say don’t do this though, but it works wonders to help relax me). It instantly relaxes me and gets rid of a lot of the tension in my temples/forehead/jaw/neck/shoulders.
⎔ Yesterday I made a lavender lotion by putting some essential oil directly in the lotion in a small bottle and mixing it.
⎔ I also have a lavender spray (spray bottle + water + lavender) that I use on my face throughout the day. Cheap and effective.
⎔ Essential oils can be pricey but a little goes SUCH a long way that it’s so worth it for me. You can often get them on Amazon or in a pharmacy.
Physical Therapy / Trigger Points / Yoga
** All of this is also super important for if you’re sitting at a desk every day.
⎔ This made a HUGE difference in my ability to handle migraines. I didn’t really believe it - I was like, “I’m having auras, I’m having issues seeing, there’s pain in my brain and pressure behind my right eye, this is NEUROLOGICAL. NO WAY is it muscular!”
⎔ Boy was I wrong. Physical therapy helped me a bunch - but if you don’t have the ability to do physical therapy, here are some things you can do at home and cheaply.
⎔ This fantastic (and dorky) video explains what trigger points are and how to help them. I suggest doing this every day. I use a very simple fascia massage ball similar to this. A tennis ball also works. Also look at this video for exercises for the upper shoulder / front of the shoulder.
Tips for this: When you’re working with the ball with your back to the wall, you can hold the ball with the opposite hand. This means, if you’re working on the right side of your neck but the ball keeps slipping, hold it with your left hand. Keep the side that you’re working on relaxed! Same for the ball on the door frame - keep your arm limp and relaxed.
⎔ Yoga really helps. I do this quick 10 minute video by Yoga with Adriene almost every day and it makes a colossal difference.
⎔ Strengthening your core and focusing on proper sitting posture helps a lot. A good / easy core strengthener can be found in the Plank Workout at Home App by Leap Fitness Group. Android and iPhone.
I really like that it works ALL ab muscles, not just some of them. found that at day 9 of the beginner it became too hard for me, so I am doing day 1 today, day 10 tomorrow, day 2, then day 11. Hopefully that will work. Feel free to modify the program to make it work for you!
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