Page 19 - Florida Sentinel 12-31-21

Health
Even if you avoid triggers and practice healthy habits, you may still experience mi- graine attacks. Here are some home remedies that might bring relief.
A cold compress on the neck can help to ease mi- graine pain.Adobe Stock
When a migraine attack sets in, all you want is relief. For some people, taking mi- graine medication can help ease the pain, says Janine Good, MD, an associate pro- fessor of neurology at the University of Maryland Med- ical Center in Baltimore.
But is there anything else you can do to help shorten the attack or make the symp- toms more bearable until the medication starts to work?
If you’re in need of mi- graine first aid, try the fol- lowing suggestions. Most of these interventions are free and come with no side ef- fects.
1. Rest in a Quiet, Dark Room
Many people with mi- graine report sensitivity to light and sound, which can make headaches worse. Ac- cording to a study published in Nature Neuroscience, the pain caused by light can be traced to a group of light- sensing cells in the eye, which help maintain sleep- wake cycles and pupil re- sponse to light.
Exposure to light acti- vates the ipRGC cells and the pain-transmitting cells, and the cells remain activated for several minutes. The re- searchers theorize that that mechanism could be the rea- son headache pain gets
worse in the light and im- proves 20 to 30 minutes after being in the dark.
Go to a room that’s dark and quiet, and you may be able to sleep. “Not all headaches respond to sleep, but the chemicals released in your brain during sleep may help ease your pain. Also, if you’re sensitive to sounds, blocking them out could help
2. Apply a Warm or Cold Compress to Your Head or Neck
Place a warm or cold compress across your fore- head or the back of your neck.
Cold can have a numbing effect. “It distracts the brain from the migraine. To pro- tect your skin, keep a cloth between your skin and an ice
pack, and if you use a com- mercial cold pack, make sure there are no leaks where chemicals could escape and potentially harm your eyes.
Some people may prefer a warm compress. Heat can help relax tense muscles. You may also try taking a warm bath or shower.
3. Hydrate Aggres- sively
About one in three people with migraine says dehydra- tion is a trigger for their headaches, according to the American Migraine
Once you feel a migraine coming on, aggressively hy- drating may help shorten the length of your attack. Have trouble drinking enough water? Try flavoring plain water with a slice of lemon or lime or adding a small amount of fruit juice. When your water tastes better, you may drink more.
4. Massage Your Tem- ples
Massage can help your muscles relax, and it’s been studied for pain manage- ment for several conditions, including headache, accord- ing to the National Center For Complementary and In-
tegrative Health.
Whether this helps you
depends on the person, Some people experiencing a migraine may be extremely sensitive to touch, and a massage can make them feel worse. This is especially true for people with allodynia, a fairly common symptom of
5. Try Meditating
Mindfulness meditation can help people manage stress differently by focusing on what is happening in the present moment, she says.
“One example that is available to everyone is fo- cusing on a sensation such as the breath. It’s natural to still have thoughts and feelings while you are practicing mindfulness meditation; no- tice those and then turn your
attention back to your breath.
A 2020 study published in JAMA Internal Medicine found that mindfulness med- itation may help treat the overall burden of migraine in some individuals by improv- ing disability, quality of life, and depression.
6. Smell the Lavender
The scent of lavender may have a calming effect, which can also help relieve stress.
7. Prevent Attacks With Exercise
Exercising during a mi- graine attack can make the pain worse, but exercising between attacks may help to reduce the number of attacks you have.
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