How I Cope with Migraines
Today I’m sharing all of my tips, tricks, and the products that help me cope with chronic migraines. I’ve gotten migraines since I was little (before I even knew that they were called migraines), and my mom gets them, too. I haven’t eliminated my migraines completely (and don’t think I ever will), but I have decreased my “bad” days from 6-10 per month to around 2-3, sometimes 4. This may still be considered a lot to some, but every extra “good” day is something I’m truly grateful for. Below I’m sharing everything I’ve learned, and what has worked for me.
Just a note, you will see me use migraine and headache interchangeably throughout the post. There’s no particular (or medical) reason for this; sometimes I just call them headaches instead of migraines, or sometimes they start as headaches and then gradually turn into full-blown migraines.
Another note - I’m not a doctor or medical professional, just sharing what has personally worked for me. Please consult your doctor for personalized care before implementing any of my advice.
tips for coping with chronic migraines
track your migraines
I’ll admit that doctors have told me this in the past, but it wasn’t until I had a particularly bad stretch of migraines where I couldn’t remember the last day I was headache-free that I decided to start tracking. I do this in my phone’s calendar, and just assign a color to the date based on my headache/ migraine level - yellow for mild, red for bad.
This helped me recognize some of the patterns that either led to a migraine or pushed me from headache to full-blown migraine, and I could then put some systems and habits in place to prevent headaches. I realized some of my migraines were hormone-related, others went from mild to worse if I had external factors causing extra stress. I also noticed if I went too many days in a row without prioritizing a block of time outside (30 minutes at least), I’d have at least a mild migraine come about.
drink water before consuming caffeine
I’ve mentioned this in a previous post, but one habit I’ve implemented that has helped me feel better overall is drinking a full glass of water in the morning before consuming anything with caffeine (or sugar). This is non-negotiable, even if I don’t feel thirsty. I know over-hydration is extremely dangerous, but your body loses a decent amount of water throughout the night, so I’m okay with starting the day with a full glass.
Dehydration is a major trigger for migraines, and the more I’ve prioritized consistent, steady water drinking (as well as rehydrating my body after a night of sleep), the more likely I am to prevent a migraine from coming on later in the day.
be mindful of caffeine and sugar
Following the previous tip, I’ve also become very mindful of my caffeine and sugary drink consumption. I never really “feel” caffeine (energy boost, jitters, etc.) but I do like to drink chai tea lattes and add a little splash of Vitamin Water to my iced water for flavor. Overall hydration is a more sensitive trigger for my migraines than caffeine consumption, but I make a point to gradually lower my caffeine intake before any travel plans, just because I don’t want to worry about going without (and ending up with a migraine) while on a trip.
eat consistently and regularly
This was one of the biggest changes I made. I have a pretty regular schedule during the week, and then try to be more carefree during the weekends, but I noticed that the change in my eating schedule was causing massive migraines that lasted for days.
Now, even if I sleep in later, I try to stick to a similar routine that my body anticipates and craves:
Wake up.
Glass of water.
Light breakfast - typically an English muffin and two hard-boiled egg whites. I grew up eating French toast at brunch on the weekends and as much as I love it, I try to avoid sugary breakfasts, or eat something protein-based prior to be more gentle to my blood sugar levels, which also influence migraines. If I’m on the go or away from the house, I’ll have a Chomps stick instead.
I also stay hydrated throughout the day, and bring a water bottle with me everywhere.
switch to fragrance-free products
Fragrance is a big migraine trigger for me; I have a strong sense of smell and that typically bothers me more than light/ brightness. I have switched to fragrance-free laundry detergent and home cleaning products. I also use a very lightly-scented shampoo and conditioner, aim for fragrance-free skincare products, and avoid all perfumes during migraine days.
I still like to light candles, and aim for high-quality, non-toxic blends. Using a candle warmer (as opposed to open flame) has been a game-changer as well; you can adjust the intensity of the fragrance by dimming the warmer to the lightest setting, which I usually do.
products that help with migraines
Freedom Formulations “Rowdy” pre-workout - Most likely not something a doctor would suggest, but this has surprisingly been the biggest game-changer for me. My boyfriend is all about working out and goes to the gym daily; I had never even heard of pre-workout until he told me about it. This is the one he uses, and it is definitely one of the more “intense” pre-workout powders available on the market. I am hesitant to talk about it here because it is so intense, but it really is the one thing that has helped me the most. I only use about 1/3 of a scoop - NEVER more than 1/2 a scoop and mix it with water, then drink it right when I feel a bad migraine coming on. This is meant to be taken before a workout, but I never feel like working out when I feel a migraine on, so if anything, I’ll go for a short walk and that works for me. I do not feel the tingles or a racing heart that you sometimes get with pre-workout, but I suggest starting very, very small and slowly working up to the 1/3 scoop. And please consult your doctor first!
Pinch of salt - Another little trick I use. Sometimes my electrolyte balance gets thrown off, and a pinch of salt (I don’t mix with water but you can) helps regulate me and prevents a headache from turning into a migraine.
Silk hair scrunchies - Tension headaches from tight ponytails are very real, but when I don’t feel good, the last thing I want is hair in my face. These little silk scrunchies are not only great for your hair, but they keep all of your hair out of your face without any added pressure to your head. A little pricey, but absolutely worth it.
Lightweight, dark sunglasses - Seems trivial, but this helps me a lot whenever I feel a migraine coming on and I’m out of the house. I keep a pair everywhere - the car, purse, gym bag, work bag, etc. I don’t deal too much with light sensitivity, but there are times when I am driving that the light hits right at my eyes and that can cause a migraine, so I like to always have some on hand, just in case.
Junel Fe 1/20 birth control - Probably controversial to add, but my pharmacist really helped me out with this so I wanted to add my experience in case it helps anyone else. Some of my worst migraines are hormonal migraines, and I definitely suffer from the “withdrawal” headaches during the placebo-pill week. My doctor had suggested skipping the placebo will and taking pill packs back-to-back, but that left me with daily, bad headaches - not fun. I also take this birth control ONLY - no generic, no substitutions. Talk to your pharmacist about this if you have trouble; some will say that the differences are minor, but my pharmacist said that getting different packs every month/ quarter can absolutely trigger migraines, so now I stick to the same one and that has helped a TON. I also take the pill at the exact same time every day, and that regulation has helped me avoid migraines and lessen the withdrawl period, too.
Essential oil diffuser - I know essential oils can be controversial, and I’m sensitive to scents, so I don’t want anything strong when I have a migraine, but adding 1-2 drops (not 8-10, super mild) of peppermint does help soothe the brain-pounding feeling that can make me feel nauseous.
how to deal with a migraine
I used to get anxious when I felt a migraine coming on, because I didn’t know if it would last a week and throw everything off. I now have a little plan in place that I go to anytime I feel a migraine coming on. While some days I just feel too bad and need to lie low, this has helped lessen the severity of most of my migraines, and also shortened their duration.
Drink a glass of water with 1/3 scoop of the pre-workout mixed in.
Dim down anything I can that affects my senses - no more candles, change my shirt if I have perfume on, music/ tv off.
Take 2 ibuprofen. The combo of this with the pre-workout prevents me from having to take prescription medication (thankfully), but everyone is different.
Ponytail out, or switch to a silk scrunchie. Eliminate any tension near my head. If I’m home and think it’ll be a bad headache, I’ll also take any eye makeup off as a preventative measure.
Eat something. Even if I am not hungry, having a small snack prevents nausea and can sometimes decrease the severity of the migraine overall. While I avoid anything that will spike my blood sugar (like ice cream), this really isn’t the time I try to be the picture of health so I let myself have whatever. French fries always seem to help, or a piece of bread. Or grilled cheese. Just something mild, satiating, and easy to digest. I never really gravitate towards protein or fruit, but listen to your body and what it wants.
Quiet time. I don’t always lay down (sometimes I can’t even if I wanted to), but just a few minutes of calm really help. If it’s a hot day, I try to get to a cooler place because the heat is more triggering for me than cold AC.
No matter what, sometimes headaches turn into migraines, or the migraine is so bad that I have to cancel the rest of my day, and that’s okay. I’m still learning, and stay open to trying new products or techniques to limit my migraines or decrease their severity. I hope that some of what I have shared helps you, and if you have any tips or tricks, let me know as I’d love to try them out!
