Migraines are one of the most debilitating types of headaches, causing intense throbbing pain usually on one side of the head. They are often accompanied by nausea, vomiting, and extreme sensitivity to light and sound. In severe cases, migraines can last for hours or even days, completely disrupting daily life.
Understanding what triggers a migraine is the first step toward prevention. Common triggers include skipping meals, poor sleep, high stress levels, excessive screen use especially at night, menstrual cycle changes, sun exposure, travel, processed and junk food, a sedentary lifestyle, and consumption of chocolate or cheese.
Diet plays a major role in managing migraines. Eating meals at fixed times every day helps regulate the body. A breakfast around 9 am, lunch around 2 pm, and dinner around 8 pm is considered a healthy routine. Drinking 2 to 3 litres of water daily also helps prevent headache episodes, unless there are existing heart or kidney conditions.
A high-protein diet that includes foods like tofu, lentils, eggs, quinoa, chickpeas, almonds, and Greek yoghurt can significantly reduce migraine frequency. Avoiding saturated fats, trans fats, processed foods, and deep-fried items is equally important. Sweetened drinks, energy drinks, and alcohol should also be avoided.
Regular physical activity is another powerful tool against migraines. Walking, jogging, swimming, dancing, or any form of regular exercise helps keep the body and nervous system healthy. Certain warning signs like vision issues, fever with headache, neck stiffness, or more than two headache episodes per week should prompt an immediate visit to a doctor.