One in seven of us suffers from migraines, and they affect twice as many women as men. Here’s how to tackle the pain without popping pills
Take a magnesium supplement
Research shows that those with lower levels of magnesium can experience more frequent migraines. Magnesium-rich foods include dark green leafy vegetables, nuts, seeds, fish, beans, wholegrains, avocado and yogurt.
Water transports nutrients to where they are needed in the body and removes toxins, waste products and dead cells, which are produced in higher quantities when there is inflammation. Stay hydrated with herbal teas, water and coconut water.
Get more sleep
Migraines may stop you falling asleep or wake you at night. Also, they can be caused by a poor night’s sleep. Aim for seven to eight hours’ sleep, keep your bedroom environment calm, and unwind in the evening by having a warm bath.
Increase your omega 3 intake
An omega 3 supplement can help reduce inflammation within the brain. Omega 3 is found in oily fish such as salmon and mackerel, as well as nuts and flaxseeds.
Lower your stress levels
Stress causes acidity and increases free radicals — contributing to pain and inflammation. Keeping a blood sugar balance is essential in lowering stress, because crashes in sugar levels stimulate stress hormones. Ensure you have a small meal that contains protein every two to three hours.
Get hot and cold
Putting an ice pack on the pain can reduce blood flow, which allows the muscles to relax. Alternatively some migraine sufferers feel better after having a warm bath, or find putting their feet in warm water is effective.