What’s the Role of Stress in Migraine Attacks and How to Manage It?

Stress and migraines are tightly bound in a vicious cycle. In other words, stress triggers migraines, migraines generate more stress and so on. Multiple studies have proven this stress-migraine relationship.

A research involving military personnel reported that 70% of individuals who had had migraine episodes were triggered by stress. In another study, the level of perceived stress was significantly higher in people who have chronic migraines.

Migraine is a painful and paralyzing physical manifestation of stress. Stress can accumulate from many factors. Some of these are physical stressors like excessive heat or cold, lifestyle stressors like overworking and many other circumstances concerning your social and financial lives.

Stress holds a major role in stirring up chronic migraine attacks. Alleviating stress, then, is nipping the problem in the bud. Below are some basic ways to get migraine relief by keeping our daily stressors at bay.

Exercise

Constant movement of the body through healthy exercise pumps up endorphin production. Endorphin is dubbed the ‘feel-good’ neurotransmitter as it is responsible for making you feel happy and healthy. More endorphins give you a sense of well-being. It’s the neurotransmitter that helps block pain and minimize stress.

Running or walking outside to the park or some place with trees and plants can double the benefits of exercise for stress reduction. Going outside and acquiring a sense of movement in life is a well-needed break from the monotony of work, especially when it involves sitting in front of computers all day long.

Healthy diet

A healthy and balanced diet is beneficial to our entire body system and that includes our mental health. Consuming healthy food maintains a more balanced production of hormones that can keep your mind calm. It’s a simple yet efficient migraine relief method so keep fresh and nutritious foods like fruits within reach. Put them on the table so you can see them more often and be enticed to grab one every now and then. Reduce your consumption of processed foods like chips, ready-to-eat meals, frozen food, and also fried foods and sugary drinks, as they can escalate stress and anxiety, which can later translate to another migraine episode.

Breathing

When stress becomes too much, you just need to breathe. By breathe, it means two things. The first one, breathe as in pause. Take a break. Your mind and body need some regular rest. Fatigue provides the perfect condition for stress to thrive. So give yourself at least small breaks between each completed task, may it be for school or work.

The second one is breathing exercises that are easy to follow. There are many types of breathing exercises that can help you calm down. One of the easiest is deep breathing. Just relax your body, breathe through your nose and fill your belly with air. Put your hands on your belly and feel if it rises when you inhale and falls when you exhale. Do three or more full, deep breaths until you feel relaxed.

Listen to Music

Listening to music stimulates the pleasure centres of the brain and helps produce dopamine, a neurotransmitter that brings relaxation and happiness to the body. So go hit that play button on your go-to pop songs or soulful ballads for effective stress reduction and migraine relief.

Learn More about Migraine by consulting with Neuro Health

Migraine is paralyzing. It’s one thing to take pain-relieving meds to go on with life, but another to alleviate stress that keeps it from happening and getting worse. Put long-term relief on your migraine by living a life free of pent-up bad stress.

For questions and consultations about migraine episodes and treatment, contact us here at Neuro Health and we’re happy to provide for your specific needs.