I created this eBook to help other people that suffer from Migraine Headaches, Inspired by my own experience. If you are struggling with this painful headaches, you are not alone. I invite you to read it and I hope that it can enlight the path in order to make some little changes in your life that will help you decrease the amount of headache attacks, at the point to feel cured forever.
2. Table of Contents
Introduction..……………………………………………………………………. 3
What Are Migraines? .................................................................. 4
Tip 1 - Keep a headache diary.…………….…………………………….... 5
Tip 2 - Be aware if you're "at risk" for getting migraines………… 7
Tip 3 - Recognize the early warning signs of a migraine………… 8
Tip 4 - Create a plan of management for migraines………………. 9
Tip 5 - Avoid problem foods and eat protective foods……………. 10
Tip 6 - Avoid caffeine…………………………………………………………. 12
Tip 7 - Get into a regular sleep schedule………………………………. 13
Tip 8 - Limit your alcohol intake…………………………………………. 14
Tip 9 - Manage or avoid stress……………………………………………. 15
Tip 10 - Control your exposure to intense stimuli…………………. 16
Tip 11 - Exercise yourself!........................................................... 17
Tip 12 - Change the air……………………………………………………….. 18
Tip 13 - Think again before taking hormonal medications……… 19
Tip 14 - Take prophylactic medications………………………………… 20
Tip 15 - Take non-prescription supplements…………………………. 22
Some Things to Have In Mind……………………………………………… 24
Bonus!.......................................................................................... 25
Final Notes………………………………………………………………………… 31
Marcelo Muszalski
Page 2
3. Introduction
First of all let me say Thank You for getting a copy of my eBook.
If you are reading these lines it is because you are actually suffering
some kind of headaches, and I know exactly how you feel. I suffered
Migraine Headaches for more than 10 years, until I decided to make
a change in my life, and that was the reason for me to create this
eBook. My wish is to help others to find the way, the correct way, to
succeed in this battle.
The best thing you must know is that you are NOT alone. Millions of
people around the globe suffer this decease the same as you do, you
only need to understand that this can be treated, and be cured
successfully.
But…
Let me say you straight away that there is no magical cure for this,
the most powerful tool you will have in your hands, in order to
combat your Migraines, will be your PATIENCE.
So, if you think you are ready, and you are willing to take time to
change certain habits in your life, I am sure that this eBook will be
very helpful for you.
Marcelo Muszalski
Page 3
4. What Are Migraines?
A migraine is a potentially debilitating condition most notably
recognized by moderate to severe headaches. Migraines typically
affect 1 side of the head with pulsating pain that generally lasts from
4 to 72 hours.
Accompanying symptoms include nausea and vomiting and
increased sensitivity to light and/or sound. Some migraine sufferers
also experience unusual sights, smells, or other sensory experiences
that signal an oncoming migraine.
While migraines are often treated with one or more medications to
address the specific symptoms, alternative or "natural" treatments
have been used to treat migraines for thousands of years.
More than 45 million Americans get severe or chronic headaches,
but the subgroup that specifically suffers from migraines is thought
to be around 18 million. If you don't personally have migraines, odds
are that you know someone who does.
Marcelo Muszalski
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5. TIP 1
Keep a headache diary.
The exact causes of migraines aren't clear, and migraines seem to be
triggered by a wide variety of different things.
A headache diary can help you determine this, and it can also help
you and your doctor monitor the effectiveness of treatments.
Being able to review a record of things done, eaten, experienced, and
felt during the 24 hours prior to the onset of a migraine can teach
you a great deal about your personal triggers.
Some of the possible triggers for migraines include:
Low blood sugar – brought on by hunger or too many refined
carbohydrates.
Dehydration – inadequate intake of fluids through the day.
Shock, stress, or worry.
Loud noise, especially continuous.
Hormonal changes.
Close proximity to compact fluorescent lights (curly bulbs).
Marcelo Muszalski
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6. Foods containing tyramine and/or nitrites – eggplant,
potatoes, sausage, smoked meat (bacon, ham), spinach, sugar,
aged cheese, beer, and red wine. Other tyramine containing
foods include cheese (in general), 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. Tofu, soy sauce, and teriyaki
sauce, and miso are examples of such soy products.
Food allergies. An allergy to a certain type of food can trigger a
migraine in susceptible people.
Lack of sleep – a disturbed sleep routine reduces your energy
and tolerance. Insomnia increases the chances of a migraine.
Bright light or certain colors of light.
Changes in the weather or climate (barometric pressure). A dry
atmosphere or a warm, dry wind can trigger migraines.
Marcelo Muszalski
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7. TIP 2
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
(with the thought that estrogen may trigger migraines), and
migraines seem to run in families, with over half those suffering
from migraines also having close relatives with migraines.
Note that oral contraceptives appear to worsen migraines for some
women.
Marcelo Muszalski
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8. TIP 3
Recognize the early warning signs of a migraine.
Many migraines are preceded by
certain symptoms, called prodrome
symptoms (early symptoms, such as
the renowned "migraine aura", and
changes in mood or behavior).
Taking special care to relax and to avoid potential triggers when you
notice these signs may prevent an impending migraine or lessen its
severity.
It's also very important to try to keep a positive attitude if you notice
these symptoms, as the additional stress and anxiety can self-fulfill
or worsen the migraine. Symptoms include:
Visual disturbances: About a third of migraine sufferers experience
migraine with aura, a condition in which the migraine headache is
preceded by visual disturbances, including the appearance of
flashing lights, blind spots, or "snowy" vision. The aura may also
manifest itself as tingling or numbing sensations in the skin or in the
form of auditory disturbances.
Difficulty communicating or understanding people. There may
be a difficulty in talking (less common).
Stiffness in the neck.
Mood changes, including depression, euphoria, and irritability.
Increased thirst and/or fluid retention.
Diarrhea or nausea: these symptoms often accompany a
migraine in addition to, or instead of, preceding it.
A marked increase or decrease in appetite.
Sensitivity to light and sound. There may be jagged,
shimmering, or flashing lights, or a blind spot that has
flickering edges.
Fatigue or restlessness.
Marcelo Muszalski
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9. TIP 4
Create a plan of management for migraines.
While it will probably not be
possible to avoid all migraines,
it should be possible to learn
your triggers and to react
quickly to try and head them
off.
It is definitely possible also to do a number of things that
reduce the chances of the pre-migraine symptoms from
even appearing, by making changes to your lifestyle.
The following steps are suggestions that will lead to lifestyle
changes to improve your chances of avoiding migraines.
Many of these changes will also result in other benefits to
your health in general, so try to see this as a holistic exercise
in ensuring your good health.
Go through your migraine diary and try to see what patterns
have developed. Which of the suggested triggers appear to
match your experience of getting a migraine?
Are there any particular times of day or the week, or even
the season that appear to create more problems for you than
others?
Map out an approach to managing the prevention of your
migraines once you have ascertained the pattern. Put the
plan into action, following the next suggestions. Record the
outcomes and stick with anything that works for you to
head off migraines.
Marcelo Muszalski
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10. TIP 5
Avoid problem foods and eat protective foods.
If you have established which foods
seem to trigger your migraines,
eliminate them from your diet, or at
least minimize them, for a period of
time to see how you feel and respond.
Be aware that not everyone will have
the same food triggers or responses, so this is something
you need to work through yourself.
Check out the list of foods above and make sure that they
are not problematic for you. Remove those that are by
trialing them on an elimination diet. Keep in mind that one
challenge is the "craving" when a migraine is already
triggered before the symptoms appear; this can be a difficult
task to work out whether or not the food in question was a
cause or a result of the onset of a migraine – it's best to
speak to your doctor about the possibilities where you have
concerns.
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. These contain vitamin B which helps
prevent migraines.
Eat foods rich in magnesium, which relaxes blood vessels
and ensures proper cell function. Magnesium rich foods
include nuts (almonds are especially good), cashews, whole
grains, wheat germ, soybeans, and various vegetables.
Marcelo Muszalski
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11. Oily fish can prevent migraines. Consume oily fish three
times a week to increase your omega-3 and fatty acids
intake.
Don't skip meals, especially breakfast. Being hungry can
bring about migraines. Eat smaller, more frequent meals to
avoid blood sugar swings.
Stay well hydrated. Drink lots of water.
Marcelo Muszalski
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12. TIP 6
Avoid caffeine.
This is a tough one. Caffeine is one of the most commonly-
suspected migraine culprits. Like all the other possible
triggers, however, it affects some people significantly and
others not at all. If you regularly use caffeine and suspect it
may be causing migraines, you may want to wean yourself
off it gradually, as caffeine withdrawal also seems to
precipitate migraines.
To further complicate the matter, some people find that if
they drink a cup of coffee at the first sign of an impending
migraine they can reduce the severity of the symptoms or
stop the migraine altogether, and the same beneficial effect
can be found for some migraine sufferers taking analgesics
with caffeine content.
Include caffeine containing food and beverage in your
migraine diary and elimination trials to see the effects in
your own case.
Marcelo Muszalski
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13. TIP 7
Get into a regular sleep schedule.
Too little sleep and too much sleep have both been
implicated as migraine triggers.
Beyond making sure you get adequate sleep, it's also helpful
to stick to a regular schedule of when you go to sleep and
when you wake up. Disturbances to a routine sleep schedule
seem to trigger headaches in many migraine sufferers.
These days are not easy to accomplish this task, due to the
stressful life that we all have, everything going so fast, and
without any rest. This is maybe the hardest habit to work,
but with some effort it is possible.
Marcelo Muszalski
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14. TIP 8
Limit your alcohol intake.
Alcohol can cause hangovers even for people who don't
suffer from migraines. For many migraine sufferers,
however, alcohol in general, and beer and red wine in
particular, can trigger headaches, nausea, and other
migraine symptoms that last for days, due in part to the
tyramine content.
Some migraine sufferers find that alcohol doesn't affect
them at all, while others can't tolerate even a little bit. Make
use of your headache diary to determine your threshold,
and be wary of crossing it; avoid alcohol completely if need
be.
Marcelo Muszalski
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15. TIP 9
Manage or avoid stress.
Stress has long been known to trigger both tension
headaches and migraines. Managing stress through the use
of relaxation techniques, positive thinking, and time
management can help ward off migraines.
Relaxation and the use of biofeedback have also been shown
to help many migraine sufferers treat a migraine that has
already begun.
Use relaxation exercises, such as meditation,
breathing, yoga, and prayer.
It is a good habit to add a discipline in your life, not only for
Headache and Migraine treatment, but also to improve your
quality of life.
Marcelo Muszalski
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16. TIP 10
Control your exposure to intense stimuli.
Bright or flashing lights can sometimes precipitate
migraines. Wear sunglasses on sunny days or even bright
winter days, as the glare from snow, water, and buildings
can trigger a migraine response.
Sunglasses should contain good quality lenses, with side
panels where possible, and some migraine sufferers find
that blue or green-tinted lenses are helpful.
Rest your eyes periodically when watching TV or using your
computer. Adjust the brightness and contrast levels on
computer screens and TV screens. If you're using a screen
that reflects, decrease the reflection with filters, or by
drawing blinds and curtains when the sun is impacting.
Non-visual stimuli, such as strong scents, can also
precipitate migraines in some people. Once you've been
exposed to a certain scent (whether it be paint fumes or a
certain cologne) that seems to trigger a migraine, try to
avoid that scent.
Marcelo Muszalski
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17. TIP 11
Exercise yourself!
Regular exercise seems to reduce the frequency of migraines
for many people, possibly because it helps reduce stress and
boosts your mood.
Sudden or strenuous exercise, however, has also been
implicated as a migraine trigger, so don't overdo it.
In addition, warm up slowly, and make sure you're well
hydrated before and after exercise. Avoiding exercise in
particularly hot or cold conditions may also help.
Aim to keep your posture in good shape. Poor posture can
trigger headaches of all kinds, including migraines.
Marcelo Muszalski
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18. TIP 12
Change the air.
Dry air can increase chances of a migraine due to the
number of positively charged ions in the atmosphere,
raising your serotonin levels, a neurotransmitter that
increases during a migraine.
Open windows and doors, and use a humidifier or ionizer to
decrease air dryness.
Marcelo Muszalski
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19. TIP 13
Think again before taking hormonal medications.
Many women who suffer from
migraines find that they are more
likely to develop migraine
headaches and nausea before or
during menstruation or during
pregnancy or menopause, and
scientists posit that this may have
something to do with fluctuations
in the body's estrogen levels.
High-estrogen birth control products and hormone
replacement therapy may exacerbate the problem for many
women, so it may be best to avoid these medications or, if
you're already taking them and notice an increase in the
severity or frequency of migraines, to stop using them.
Be aware though, that it's not as simple as removing these
from your lifestyle. Some women find that these
medications actually reduce the occurrences of migraines.
Others find that migraines are triggered only when skipping
a week of the pills, as is common practice with many
contraceptives. Talk to your doctor about possible solutions
to these problems.
Women whose migraines tend to correspond with
menstruation may find that certain over-the-counter
medications prevent or reduce the severity of migraines.
Ask your doctor or pharmacist for recommendations for
type and dosages, such as using naproxen (Aleve),
ibuprofen, etc.
Marcelo Muszalski
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20. TIP 14
Take prophylactic medications.
If you suffer from frequent or severe migraines (more than
one migraine weekly), ask your doctor whether prophylactic
(preventative) medications might help.
These medications are available only by prescription, and
many of them have possible serious side effects, so they
should only be used under a doctor's supervision and only
after discussing all the other preventive possibilities.
The sheer number of different medications, combined with
the fact that every migraine case in is many ways unique,
means that finding the right combination of medicines for
migraine prevention can take a while, especially since it can
take several weeks to evaluate a particular drug's
effectiveness.
Marcelo Muszalski
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21. Several drug classes have been found to be effective for
many migraine sufferers:
Cardiovascular medications, including beta
blockers (for example, propranolol, and atenolol),
calcium channel blockers (for example, verapamil),
and anti-hypertension medications (for example,
lisinopril and candesartan).
Triptans, (5-hydroxytryptophan [5-ht] agonists) are
another possibility, as these drugs target the receptors
that stimulate the nerves supplying the cerebral blood
vessels. These are not suitable for anyone suffering
from heart disease or angina, as they constrict the
blood vessels.
Anti-seizure medications such as valproic acid and
topiramate. Be fully aware that valproic acid can cause
brain damage if the migraines are due to a urea cycle
disorder. If you have any reaction to taking valproic
acid or depakote stop the medication, immediately and
seek out a metabolic specialist that treats urea cycle
disorders for further tests before the disorder advances
to a more serious stage.
Antidepressants including tricyclic antidepressants
(TCAs) such as amitriptyline and the newer selective
serotonin reuptake inhibitors (SSRIs) such as
fluoxetine (Prozac) have proven effective in many
cases.
Cannabis is a traditional migraine remedy that has
sparked renewed scientific interest. It's illegal in many
jurisdictions, but is available by prescription in others
and is legal and uncontrolled in a few places; find out
the applicable laws and speak to your doctor.
Marcelo Muszalski
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22. TIP 15
Take non-prescription supplements.
Prescription drugs aren't the only prophylactic remedies
that have been shown to reduce the severity and frequency
of migraines in some people.
Certain herbs and minerals have also shown promise in
warding off migraines. Keep in mind that you should always
consult with your physician before taking any herbal or
nutritional supplements, especially if taken in conjunction
with prescription medications, and also to be assured of the
absolute safety of this course of action.
Magnesium: Researchers have found fairly strong
correlations between magnesium deficiency and the
onset of migraines, and some studies have found
suggest that regularly taking magnesium supplements
may be beneficial for migraine sufferers. Ask your
doctor before taking any oral magnesium supplements,
but as magnesium is cheap and relatively safe, it's
often recommended.
Marcelo Muszalski
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23. Several herbal supplements have been purported to
reduce migraine frequency, but extracts of the feverfew
and butterbur plants, as well as kudzu root seem
particularly promising based on clinical studies. These
supplements should not be taken by women who are
pregnant.
At least one clinical study strongly suggests that daily
100 mg supplements of coenzyme Q10 may be as
effective as prescription medications in reducing
migraine frequency. However, note that trials of its
effectiveness in relation to headaches are still
underway.
Fairly high doses of riboflavin (vitamin B2) also seem
to be effective for some patients.
Metabolic and hepatology studies also indicate that
coenzyme or active B-6 (may be known as P5P/PAK as
pyridoxal 5' phosphate,pyridoxal alpha-ketoglutarate)
assists with amino acid metabolism (liver)and glucose
metabolism as well as neurological transmissions. All
three areas may be related to migraine sources.
Marcelo Muszalski
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24. Some Things to Have In Mind
Marcelo Muszalski
Page 24
Some migraine triggers, such as weather changes and menstruation
can't be avoided. If you're affected by things beyond your control,
you may find that being especially diligent in relaxation and the
avoidance of other triggers will help.
Unfortunately, there is no known "cure" for migraines. Even with the
use of trigger avoidance and prophylactic medication, migraine
sufferers will likely still experience some migraines.
Migraine triggers are not well understood. While there are many
recommendations for foods and activities that you should avoid, the
only triggers you need to avoid are the ones that cause your
migraines.
Some headache specialists have reported success in preventing
migraines using Botox injections.
Some people report that acupressure, acupuncture, massage, and
chiropractic treatments seem to help control migraines, but there is
currently no scientific evidence that suggests these methods are
beneficial. Still, they are generally harmless when practiced by a
trained professional, so if nothing else seems to work, they might be
worth a try, especially if they help you to relax.
You could also try different herbal remedies until you fall upon the
one that works best for you. Discuss herbal migraine treatments with
your doctor, especially the more troublesome migraines.
If you are taking over-the-counter painkillers more than half the
days of the month, you are at risk for "rebound" headaches if you
quit taking these painkillers. Therefore, use aspirin, ibuprofen, etc.,
only when needed. If you take a daily aspirin to reduce the risk of
heart attacks, make sure it is a low-dose (81-mg.) adult aspirin and
not a full-strength aspirin, or you put yourself at risk of rebound
headaches.
Always consult your doctor before taking any medications
or before making any drastic lifestyle changes. This is very
important to have in mind, most certainly is that you will
suffer Migraines and will get information about how to treat
yourself, but that won’t make you a SPECIALIST. You must
consult your doctor.
25. BONUS!
Now that you informed yourself with all these Tips, the very
next Step is start working on it.
So I would like to help you out and present you with:
How To Create And Use Your Own Headache Diary
In the following lines I will give you a step-by-step guide
that will allow you to create your own Headache Diary.
Make or get a diary.
Unlike other diaries, there are very specific things you need
to include in your headache diary. In order to make sure
you remember to include these items (and also to make
your headache diary more easily readable) it's best to
structure each diary entry as a form with pre-written fields.
You can write or type these out on a sheet of paper, or you
can search for "headache diary" online and print out a diary
form from one of a number of sites. Your doctor may also
provide you with a diary template. Make copies of your
template and put them in a three-ring binder to keep them
together.
Marcelo Muszalski
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26. Include fields for information about your headache.
This can help you identify patterns in the frequency and
severity of headaches. It can also help your doctor make an
accurate diagnosis.
Date/time the headache started and date/time it ended:
Some migraines can last a few days.
Any warning signs: Migraine headaches in particular are
frequently preceded by so-called prodrome symptoms
which may include visual disturbances (migraine with
aura), neck stiffness, and irritability. For a more complete
list of these symptoms, see the article on preventing
migraines. Keep in mind, though, that you may experience
none of these symptoms, or you may notice other warning
signs.
Location, type, and severity of pain: Describe the location of
the pain as specifically as possible. Use adjectives such as
throbbing, pounding, splitting, blinding, killing or any other
word that accurately describes the type of pain. Rate
severity on a scale of 1-10.
Accompanying symptoms: Did you feel nauseated or vomit?
Did you also have a fever or diarrhea? List any symptoms
that occurred in conjunction with, or right after, the
headache.
How the headache impacted you: Were you able to function
normally, or was the headache completely debilitating?
Marcelo Muszalski
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27. Include information about potential triggers.
Migraines and other headaches seem to be linked to, or
triggered by, certain factors, including sleep, diet, and
certain activities. These triggers vary widely from person to
person, so it's important to identify the specific things that
may trigger your headaches.
What you ate and drank: Record everything you ate and
drank on the day of the headache and, if possible, the day
before.
What you did on the day of the headache: Record your
activities on the day of the headache and/or on the night
before. Be sure, of course, to include any unusual activities,
but don't leave out the more mundane ones, either.
How much sleep you got: Record what time you went to bed
on the night before your headache, and what time you got
up. Think also about the quality of the sleep (e.g., whether
you woke up several times during the night).
Any medications you took before the headache: Record
prescription and non-prescription drugs as well as herbal or
nutritional supplements. While you especially want to focus
on any unusual intakes, it's also a good idea to write down
drugs that you take regularly.
Any stressful or unusual events that occurred in the day or
two before the headache: Was there anything causing you
excitement, anxiety, or other types of stress? Record these
events, and also record how you were feeling, (happy,
depressed, angry, etc.), before the headache occurred.
Marcelo Muszalski
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28. Document your headache treatments.
While your headache diary will hopefully help you to reduce
the number of headaches you experience, you may never be
able to eliminate headaches altogether. As a result, it's
important to assess the effectiveness of any treatments you
use.
List any preventative medications you're taking: If you
suffer frequent or severe migraine headaches, your doctor
may prescribe preventative (also called prophylactic)
medications. It can take a lot of trial and error to determine
which medicine will work for you, so it's important to keep
track of what you're taking, and when.
List any painkillers or abortive medications you took: When
you get a headache, you might take either abortive
medications (medications that stop the migraine
mechanism), painkillers, or both. As with preventative
drugs, you need to find out which medications work best for
you, so document what you took, when you took it, and how
well it seemed to work.
Document any other steps you took to alleviate the pain:
There are many steps people can use to try to get rid of
headache pain, from lying down in a dark room to drinking
a cup of coffee. Record what you did, when you did it, and
how well it worked.
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29. Fill out a diary entry each time you get a headache.
Even if the headache isn't severe, it deserves an entry.
Record all the information as faithfully and thoroughly as
possible.
Look for patterns.
The more diary entries you have, the more likely you'll be
able to find patterns either in the triggers or in the
effectiveness of your treatments. That said, you can often
accurately identify potential triggers after just two or three
headaches.
Avoid likely triggers.
If you identify a possible cause of your headache, try to
avoid that food, activity, or situation. You'll be able to
reference your diary to determine how long you go without
a headache and how severe your headaches are, and this
information can help you figure out if the trigger you
suspect is indeed a culprit.
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30. Consult with your doctor.
Bring the diary to your doctor. Inform the doctor of any
patterns you noticed, and then let him or her take a look at
the diary, as your doctor may notice things you didn't.
Based on your history, including your diary, your doctor
may also make changes to your medications or other
treatments as needed.
Marcelo Muszalski
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31. Final Notes
You have now all the tools needed to start working on your
Migraine Headaches treatment.
As a personal note, I would like to say that I invested lots of
time researching about information related to this decease,
but I always, ALWAYS visited my Doctor for advice before
taking actions that could harm my health. It is very
important that you have this in mind, because every person
in the world has different symptoms and it’s very difficult to
make a “unique” treatment that work for everyone.
That simply won’t happen, so I encourage the usage of the
Headache Diary, it will be the best tool to understand
your personal Headaches, and will provide you with useful
information that you can share with your doctor, if the
problem is getting out of your hands.
Speaking of myself, as said before, I used to have three to
four migraines a week, for more than 10 years.
The best strategies that worked for me were the sleeping
habits, relaxation techniques and a better
alimentation. Once I understood what to do, I started
changing my habits, and it really worked, Migraines started
to decrease during the passing weeks.
I think the key element was just changing my habits for a
better and healthier life. So if you are still reading to this
point, is because you are ready to make this change in your
life, and I assure you, you won’t regret it.
My best wishes to you.
Marcelo Muszalski
info@byemigraines.com
Marcelo Muszalski
http://www.byemigraines.com Page 3
