Here are 10 things you should do if you think you might have migraines:
1. Get Evaluated by a Neurologist
A doctor can diagnose and prescribe many of the most effective medications. First, find a neurologist who specializes in migraines.
The unpredictability of migraines means it takes years to discover which treatments work for you. If migraines impact your ability to do schoolwork, you'll need a diagnosis to seek accommodations and communicate why you may be absent from class or extended deadlines.
2. Keep Track of Your Headaches
Use a diary or app to note your headaches. Tracking can help you determine patterns and triggers. Some people may have a migraine on a particular day — usually because of the onset or release of work stress. If a pattern emerges, your doctor can discuss managing the symptoms.
When tracking headaches, note the day, time, duration, weather, or season (barometric pressure changes and allergies can trigger headaches). Also, note any deviation from your routine (new foods, interrupted sleep, good or bad stress) or exposure to pollutants or harsh smells (for example, smoke or perfume). Note any medication you take.
3. Keep a Consistent Schedule
Try to wake up, go to bed, and eat around the same time daily. College makes this difficult. There may be peer pressure to stay up late or catch up on sleep on the weekends. I completely get it. However, migraines get triggered by changes in your environment and behavior. Try to moderate those late nights and indulgences and watch what you eat.
4. Avoid Trigger Foods
Studies on migraine reveal connections between the gut biome and the brain. Fostering healthy gut bacteria may help you reduce the frequency and severity of migraine. Eating various fruits and vegetables with lots of prebiotic fiber can help mitigate symptoms. You can also take prebiotic or probiotic supplements to increase the number and variety of good gut bacteria. Avoid processed or "junk" foods, as these feed bad bacteria.
Not everyone has the same triggers, so this is why a headache diary is helpful. Some of the most common food triggers are alcohol, chocolate, coffee or caffeine, smoked or cured meats, aged cheeses, yeast, pickled foods, artificial sweeteners (like Aspartame), large amounts of sugar, or salty foods. You can reduce migraines by eating regularly and not letting yourself get too hungry before eating. Skipping meals is a common trigger.
This goes beyond "eating clean." Do not insinuate that having migraines means you eat and drink lots of junk. That is not true. If you are diagnosed with migraine, and someone tries to tell you that you "just have a hangover," speak to your advisor or health advocate. As a migraineur, you deserve help, not judgment.
5. Stay Hydrated
In addition to not skipping meals, don't let yourself get too thirsty. Always have water with you, especially if you are in the sun, sweating, or eating salty foods.
6. Try these OTC remedies
Consult your doctor before using any treatment. Supplements with the most promise are 400 mg. vitamin B2 (Riboflavin), 400 mg. magnesium, 150 mg. co-enzyme Q10, and feverfew, an herb. Others that may help but still need more data are vitamins B6, B9, B12, E, and C. If you want to try any of these, look for a product that combines them, as most evidence indicates success in combining these ingredients. Remember, a standard multivitamin may not have enough of the elements you need for treating migraine, so pay attention to the strength and look for a product designed for migraine.
7. Try Peppermint Essential Oil, Topically
Peppermint is the only scent that doesn't trigger or nauseate me during a migraine. Peppermint has many therapeutic properties as an analgesic (pain reliever), anti-inflammatory, circulatory, decongestant, digestive, and many more. Listen to your doctor and be very careful when using essential oils — there are a lot of crazy claims out there. I apply a drop of peppermint oil (it MUST be 100% natural essential oil, not perfume and not mixed with other stuff) to the location of the headache, avoiding the eye and nose areas. Do not ingest, and do not use more than a drop or two at a time, two or three times a day.
8. Rest
You must rest to recover fully from a migraine. Some folks report feelings of lethargy or brain fog for up to a day after the headache pain has receded. This fog is called the postdrome phase. If you don't take it easy, you will likely have a headache "rebound." Give yourself the time you need.
9. Talk to Your Roommate
Make sure your roommate understands your needs regarding sleep times, noise, and odors. Have this conversation as early as possible. If your schedules and habits do not work together, don't let it become a crisis. Talk with your RA or Director of Residential Life to request accommodations. They might give you a single room or pair you with someone with more tolerable habits and schedule. Don't guilt trip your roommate for having different needs, however. If you approach the subject rationally, you can avoid drama.
10. Try These Resources to Learn More:
- "Migraine" National Institute of Neurological Disorders and Stroke
- The American Headache Society
- American Migraine Foundation
- The Migraine Trust
- "Food Triggers for Migraines" WebMD
