For many women, migraine is more than just one bad headache day a month; it’s a daily part of life that requires intention and daily management. In many cases, the throbbing pain, sensitivity to light, and nausea can all make daily tasks feel insurmountable. While medications play an essential role in managing migraine, self-care practices and lifestyle adjustments can be just as helpful in reducing migraine frequency and severity.

You can create a migraine care routine that incorporates different habits and techniques that all help you reach the same goal of feeling a sense of peace and control over unexpected migraine attacks. 

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How self-care can help during a migraine attack 

When it comes to migraine care, self-care isn’t just a buzzword—it’s a crucial part of managing the condition. According to Mount Sinai, changes to your routine, mindset, and environment can have a big impact on reducing the frequency and intensity of migraine.

For example, sleep hygiene plays a key role in managing migraine since poor sleep or irregular sleep patterns can trigger migraine attacks. Keeping a consistent sleep routine — with 7-9 hours of sleep per night, trying to go to bed, and waking up at the same time every day— may help. Tied to sleep hygiene is stress management. According to the American Migraine Foundation, stress is one of the most common migraine triggers. Incorporating relaxation techniques such as deep breathing, yoga, or meditation into your daily routine can help reduce stress and may help in managing migraine attacks.

In addition to keeping your sleep and stress in check, your migraine management may also benefit from staying properly hydrated, focusing on your nutrition, and keeping up with a regular exercise routine. 

How to identify your migraine triggers

One of the most important steps in migraine management is learning more about your triggers. Triggers vary from person to person, and what works for one person in managing them may not work for another. However, being mindful of your daily habits and environment can help you pinpoint the factors that might be setting off your migraine. 

For many women, hormonal changes, including during ovulation and their period, may lead to a migraine attack. Many women also experience changes to their migraine frequency during peak hormonal life stages, like pregnancy or menopause. It may be helpful to work with both a headache specialist and an OB/GYN in tandem to help find the best treatment plan for your migraine.

Bright lights, loud noises, strong smells, and even changes in weather can also contribute to a migraine. Lifestyle changes like wearing sunglasses, using noise-canceling headphones, or avoiding certain fragrances can be helpful strategies.

While caffeine may help alleviate a migraine in some people, it can also be a trigger for others. Similarly, alcohol—particularly red wine—has been linked to migraine onset. If you suspect these substances are contributing to your migraine attacks, it may be helpful to notice how you feel when you’ve cut back or eliminated them and how you feel when you’re introducing them into your regular routine. 

By tracking your symptoms and triggers, you can work with your healthcare provider to create a plan that minimizes these factors and helps you manage your migraine more effectively.

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Finding what self-care works for your migraine condition 

While medication remains a cornerstone of migraine treatment, the future of your migraine care can be customized to your needs and include medicine and lifestyle changes. 

There are no rules that say that you can’t turn to neuromodulation devices and acupuncture or therapy and triptans. Don’t be afraid to test out different forms of migraine self-care until you find the ones that work best for you. 

By incorporating self-care practices, identifying triggers, and staying informed about new treatment options, you can take control of your migraine journey.