Dealing with migraine headaches can be a debilitating experience for many people, causing them to reach for over-the-counter or prescription pain relievers. But what if there were alternative treatments that didn’t involve medication and potential side effects? Researchers at the University of Gothenburg in Sweden have discovered that non-pharmaceutical preventive strategies might just be the answer to managing migraines.
Exercise as Migraine Treatment
In a three-month study, scientists divided a group of more than 90 women who regularly experience migraines into three subsets: one who exercised for 40 minutes three times weekly, one who practiced relaxation techniques, and a third who took the drug topiramate. What they found was quite surprising: all three groups experienced significantly reduced migraines.
This suggests that exercise and relaxation can be as effective at alleviating headaches as pharmaceuticals, but without the potential side effects. “Our conclusion is that exercise can act as an alternative to relaxations and topiramate when it comes to preventing migraines and is particularly appropriate for patients who are unwilling or unable to take preventative medicines,” said lead author Emma Varkey.
The National Institutes of Health reports that side effects of topiramate include burning sensations in the extremities, delayed reaction time, difficulty concentrating, mood swings, muscle pain, nosebleeds, and hair loss, among many others. This makes the potential benefits of exercise and relaxation techniques even more appealing for migraine sufferers.
Types of Exercise that May Help
While the study focused primarily on aerobic exercise, there are several other types of exercise that may provide migraine relief. These can include yoga, tai chi, walking, and swimming. The key is to find an activity that you enjoy and can do consistently, as it’s the regularity of the exercise that helps provide the pain-relieving benefits.
When starting a new exercise routine, it’s essential to start gradually and ease your way into it to avoid exacerbating your migraines. You should consult with your health care provider before beginning any new exercise program, especially if you have chronic migraines.
Relaxation Techniques for Migraine Prevention
In addition to exercise, relaxation techniques were found to be effective in reducing migraine frequency and severity. Some commonly practiced relaxation methods include:
- Deep breathing exercises
- Progressive muscle relaxation
- Visualization or guided imagery
- Mindfulness meditation
- Biofeedback
Practicing these techniques on a regular basis can helptrain your body to relax and respond better to stress, which can be a significant migraine trigger.
Lifestyle Factors to Consider
While exercise and relaxation techniques can provide essential migraine relief, it’s also crucial to address other lifestyle factors that may contribute to migraine frequency and severity. These can include:
- Maintaining a consistent sleep schedule
- Drinking plenty of water
- Eating regular meals (avoiding skipped meals)
- Reducing caffeine intake
- Identifying and avoiding potential migraine triggers
- Implementing stress management techniques
Making small adjustments in your daily routine can have a significant impact on migraine frequency and symptoms, ultimately improving your overall quality of life.
Seeking Professional Help
If your migraines persist despite your best efforts, it may be time to consult with a healthcare professional who specializes in headache disorders. A neurologist or headache specialist can typically provide an in-depth evaluation and develop a tailored treatment plan to address your specific needs.
In some cases, prescription medications may be necessary to manage migraines effectively. However, with the proper guidance and support from a healthcare professional, it’s possible to incorporate both non-pharmacological and pharmacological strategies to manage migraine symptoms successfully.
Conclusion
The research conducted at the University of Gothenburg adds to the growing body of evidence supporting the use of non-pharmacological treatments for migraines such as exercise and relaxation techniques. With the potential side effects associated with many medications, it’s encouraging to know that there are alternative, scalable, and sustainable treatments available. By incorporating regular exercise, practicing relaxation techniques, and addressing other lifestyle factors, it’s possible to take control over your migraines and improve your overall quality of life.
