Two out of every hundred people Chronic migraine sufferers all over the world. It is logical that those affected try to find solutions to their suffering by changing certain daily habits. However, caution is needed, because there are many myths circulating around supposed remedies that are often not supported by science.
Symptoms that make life bitter
Chronic migraine is defined as a primary headache (a headache not caused by another underlying disease) with some peculiarities. It must last for more than three months with 15 or more days of headache each month. Of these episodes, at least 8 must present migraine characteristics and meet certain criteria:
- Throbbing pain (usually affects one side of the head).
- Nausea and vomiting accompany the pain.
- Sensitivity to light and sound.
- Fatigue and difficulty concentrating.
As you can imagine, these symptoms take a toll on personal life, work productivity, leisure time and psychological well-being. What can those affected do? Below we will see what is true in the most deeply-rooted popular beliefs.
Myth 1: When I have a migraine, I should rest
There is a belief that exercise can trigger a migraine attack or make it worse if you have one. However, several studies have shown that physical activity reduces the number, intensity and duration of attacks.
It is best to combine aerobic exercise (such as swimming, walking or running) with strength training and follow these precautions:
- Hydrate properly. Although further research is neededan association has been observed between insufficient hydration and the appearance of migraine attacks.
- Avoid exercising in extreme temperatures. This could increase dehydration and put the body into a state of alarm that could trigger a new outbreak.
- Don’t overdo it. Each person must identify the time and intensity limits at which their symptoms appear so as not to exceed them.
Myth 2: Certain “miracle” diets make migraines disappear
Some diets have been widely advertised as effective antidotes to migraines without scientific justification to support this. This is the case of the ketogenic (or keto) diet – high in fat and low in carbohydrates – and low-sodium menus.
What has been shown is that certain dietary habits can improve symptoms and even reduce the frequency of episodes. These include:
- Increase foods rich in acids omega 3 (blue fish, nuts, almonds, green leafy vegetables, etc.) and reduce omega 6 (which is overused in Western diets).
- Reduce consumption of sugar, saturated and trans fats, and ultra-processed foods in general.
- Restrict the intake of products rich in histamine such as alcoholic beverages, dairy products, preserves, fermented foods, beer, bread, wheat, eggs, processed meats such as sausages, spinach, eggplant, tomatoes and chocolate.
It is also advisable not to skip meals, stay hydrated and limit coffee consumption to one cup a day, as this dose can have an analgesic effect.
Myth 3: More sleep relieves pain
There is scientific evidence that sleep deprivation can increase the number and intensity of migraine attacks. This, in turn, worsens the quality of nighttime rest, which ends up creating a vicious circle.
Some recommendations for maintaining adequate sleep hygiene are:
- Create routines so that the body is much more prepared for rest.
- Eliminate screen and blue light use at least one hour before bedtime.
- Move dinner at least two hours away from the time of go to bed. This will prevent the body from digesting and will be fully prepared for sleep.
- The siesta should not exceed 30 minutes. Extending it can affect nighttime sleep.
- Although it is important to exercise during the day, it is best to do so at least four hours before bedtime.
Myth 4: There are alternative therapies to pills that can help me
Apart from pseudotherapies, some tools have scientific studies that support their usefulness. This is the case of therapeutic education and education on chronic pain, which help to understand what chronic pain means and offer different strategies to deal with it.
In addition, relaxation techniques such as mindfulnessyoga and deep breathing are able to reduce stress and, therefore, improve the quality of life of people with migraines.
In any case, consulting a specialist and relying on evidence-based information is always the best strategy.
Paula Cordova Alegre, Teaching and research staff in the physiotherapy and nursing degrees at the Universidad San Jorge, Saint George University; Beatriz Carpallo Porcar, Physiotherapist. Teaching and research staff in the Physiotherapy and Nursing degrees at the San Jorge University. Member of the iPhysio research group. Saint George University and Daniel Sanjuán Sánchez, Physiotherapist and research teaching staff at the Faculty of Health Sciences at the University of San Jorge, associate professor at the Faculty of Nursing and Physiotherapy at the University of Lleida. Member of the iPhysio research group, Saint George University
This article was originally published on The Conversation. Read the original.
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