09/26/2025
Preventing migraines usually means a mix of lifestyle adjustments, trigger management, and sometimes preventive treatment. Here are some strategies that can help reduce their frequency and severity:
1. Identify and avoid triggers
Common triggers: stress, irregular sleep, dehydration, caffeine overuse or withdrawal, skipped meals, alcohol (especially red wine), strong smells, and certain foods (aged cheese, processed meats, artificial sweeteners, MSG).
Tip: Keep a migraine diary to track what might set them off.
2. Maintain healthy daily habits
Sleep: Go to bed and wake up at consistent times.
Hydration: Drink enough water throughout the day.
Diet: Eat balanced meals on a regular schedule, avoid long fasting.
Exercise: Moderate aerobic exercise (like walking, cycling, swimming) can lower frequency.
3. Manage stress
Relaxation techniques like deep breathing, yoga, meditation, or progressive muscle relaxation can reduce attacks.
Consistent routines and planning ahead to avoid overwhelm can help.
4. Limit screen time & posture strain
Reduce eye strain with regular breaks.
Maintain good posture, especially if sitting long hours at a desk.
5. Medical options - For frequent or severe migraines, doctors may prescribe preventive medications
6. Other therapies - Acupuncture, biofeedback, and cognitive behavioral therapy (CBT) have shown benefits for some people.
👉 If your migraines are happening more than 4 days a month, come on suddenly with severe intensity, or change in pattern, it’s best to consult a doctor to rule out other causes and discuss preventive treatment.
