Migrain...

sawaddikah...

kali nieh ng nk kngsi sal migrain kah...

steps...utk elakkn or kurngkn migrain kah...

Keep a headache diary.

  Some of the possible triggers for migraines include:

• Low blood sugar.
• Foods containing tyramine and /or nitrites – eggplant, potatoes, sausage, , spinach, sugar, aged cheese, and red wine. Other tyramine containing foods include cheese , chocolate, fried food, bananas, plums, broad beans, spinach, tomatoes, and citrus fruit. Foods with high levels of seasoning such as MSG or artificial additives might also contribute to triggering a migraine. Soy products, particularly fermented ones, can contain high tyramine levels. 
• Food allergies. 
• Dehydration.
• Lack of sleep.
• Bright light, or certain colors of light.
• Shock, stress, or worry.
• Loud noise, especially continuous.
• Changes in the weather or climate.
• Close proximity to compact fluorescent lights.
• Hormonal changes.

Be aware if you're "at risk" for getting migraines. 

Some people appear to be more susceptible to having migraines than others. The age range for migraines is around 10 to 40, with those aged 50 and over tending to suffer much less from migraines. Women are three times more likely to have a migraine than men.

Recognize the early warning signs of a migraine. 

 Symptoms include:

• Visual disturbances.
• Mood changes, including depression, euphoria, and irritability.
• Increased thirst and/or fluid retention.
• A marked increase or decrease in appetite.
• Sensitivity to light and sound. 
• Fatigue or restlessness.
• Difficulty communicating or understanding people. 
• Stiffness in the neck.
• Feeling dizzy, weak in an arm or leg, or lightheaded. 
• Diarrhea or nausea.

Create a plan of management for migraines. 

Avoid problem foods and eat protective foods.

• Check out the list of foods above and be sure that they are not problematic for you. 
• Eat a healthy, well-balanced diet of fruit, vegetables, whole grains, and quality protein. Eat lots of dark green vegetables such as broccoli, spinach, and kale, as well as eggs, yogurt, and low-fat milk. 
• Eat foods rich in magnesium, which relaxes blood vessels and ensures proper cell function. 
• Oily fish can prevent migraines.
• Don't skip meals, especially breakfast. 
• Stay well hydrated. Drink lots of water.

Avoid caffeine. 

Get into a regular sleep schedule.

Manage or avoid stress.

Control your exposure to intense stimuli.

Exercise.

Change the air. 

Open windows and doors, and use a humidifier or ionizer to decrease air dryness.