A migraine is defined as “a recurrent throbbing headache that typically affects one side of the head and is often accompanied by nausea and disturbed vision.”

Anyone who is a sufferer knows that the pain can make you feel miserable as even lifting your pounding head from the pillow causes discomfort.

Symptoms vary from person to person, but there are some steps you might be able to take to stop a migraine before it develops into a full-blown attack.

Eat well

Some foods, such as caffeine, chocolate, alcohol and cheese, are proven to trigger migraine attacks. If you don’t know what might be setting off your symptoms then keep a food diary to track your response and the severity of your reaction.  

Do not skip meals and try to eat at the same time every day. Make sure you have five servings of fruit and vegetables every day as recommended by nutritionists and drink plenty of water.

Avoid processed and packaged foods as much as possible, especially any items which contain chemical additives, such as MSG (monosodium glutamate).

Sleep well

Migraines can be triggered by a poor night’s sleep so try to make sure you get the recommended eight to 10 hours of rest a night. Maintain a regular sleeping pattern, even at the weekends, by aiming to get up and go to bed at the same time every day. 

If you nap during the day, don’t sleep for longer than 20 to 30 minutes, as it may interfere with nighttime sleep.

Unwind before you go to bed by listening to soothing music, soaking in a warm bath or reading a book, this’ll prepare your brain and body for sleep mode. 

Keep your bedroom electronic-free. Smartphones and laptops emit a blue light which is known to interfere with the body’s natural sleep hormone.

Reduce stress

Stress is considered to be one of the most common triggers which can lead to a migraine. 

Unfortunately, stress is a part of everyday life and so is difficult to avoid, but there are ways you can deal with stressful situations such as breathing, meditation and relaxation techniques. 

Try to make sure that you take time for yourself, even if it’s just 20 minutes at the start or the end of the day, when you thoroughly relax and switch off. Use this time to breathe slowly and deeply, write your feelings in a journal, or just go for a long walk.

Sources: The Mayo Clinic, NHS UK, and WebMD.