A migraine presents as a moderate-severe throbbing ache on one facet of the pinnacle, with or with out aura. Aura happens earlier than the headache, generally presenting as visible loss/disturbances.
Visible disturbances are described as a small spot blocking the imaginative and prescient, progressively rising and getting flashier/zig-zaggy, or ‘kaleidoscope imaginative and prescient’, damaged up, vibrant photos within the imaginative and prescient like wanting via a kaleidoscope.
Nausea, Vomiting and Dizziness
Afterwards, the headache begins, accompanied by nausea and/or vomiting , tiredness, dizziness and sensitivity to mild and/or sounds, lasting as much as three days. Warning indicators can happen earlier than the aura and linger on after the migraine has gone. Tiredness, confusion, nervousness, irritability, extreme yawning can happen.
Prevention and Self Assist
Prevention of assaults entails recognising and excluding triggers. Hold a diary and be aware: cups of water drunk, meals and/or drinks, actions, hours slept when you have got an assault to see should you can discover a sample. Triggers can overlap and construct up; due to this fact, chances are you’ll discover a couple of or two. ‘Migraine buddy’ (an app) could possibly assist with this.
Attempt to eat and drink often and never skip meals. Keep away from caffeine, alcohol and meals wealthy in tyramine resembling bananas, cheeses, smoked fish, pickled meals, overripe fruits, soybeans, chickpeas and cured meats.
Attempt to drink a minimal of two litres of water a day, preserve some water close by and purchase a motivational water bottle to maintain monitor.
Lack of sleep may be one set off; monitor your sleep high quality/amount with apps or smartwatches, meditate earlier than mattress to loosen up and keep away from screens at the least a few hours earlier than mattress. Failing that, a crimson mild filter app or decrease the brightness. The blue mild from the screens simulates the daylight, due to this fact your mind thinks it’s nonetheless daytime and doesn’t put together for sleep.
One other set off is rigidity within the muscle tissues of the neck, shoulders and jaw.
Ten minutes of meditation a day with binaural beats/enjoyable music may also help. Sit up and ensure your complete backbone from the again of your head to your backside is in opposition to the seat and tuck your chin in. Hold your posture assorted and transfer round for two minutes per hour.
These are the widespread muscle tissues imbalanced in migraine victims:
- The “SCM” (Sternocleidomastoid) Muscle – It is a large chunky muscle tissues on either side of your neck. To stretch these, rotate your head to at least one facet and search for. It is best to really feel a stretch along side your neck. Maintain for 30 seconds and do these 3 times either side.
- Higher Trapezius – The large muscle tissues on high of your shoulders and again of the neck. Flex your head to the facet and pop your hand over your head and pull, rising the stretch. It is best to really feel the stretch in your shoulder and or decrease neck.
- Suboccipitals – The tiny, deep muscle tissues behind your head, which may be shortened and weak. Prop your head up in opposition to a wall, then slide your head to search for, like you’re about to nod then right down to tuck your chin in. It is best to really feel a stretch on the base of your cranium. Do that ten instances.
- Masseter
- Temporalis
- Pterygoids
Masseter, Temporalis and Pterygoids are muscle tissues that shut the jaw.
Jaw clenching makes these muscle tissues tight, inflicting clicking and ache within the jaw joint. Push up arduous on the roof of your mouth along with your tongue simply behind the entrance enamel and barely open your jaw for 5 seconds, then loosen up for five seconds. Repeat for five minutes.
If any of the above workouts are painful or uncomfortable, we might advocate not continuing with them and speak to your chiropractor or different backbone care specialist.
