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Struggling With Migraines In Winter? Follow These Hacks For Relief

Here we share a list of hacks you can try to relieve migraines in winter.

Struggling With Migraines In Winter? Follow These Hacks For Relief

By addressing common triggers and adopting these preventive measures, migraines in winter can be managed

Migraines during winter are often triggered by several factors, including changes in barometric pressure, cold temperatures, and reduced exposure to sunlight, which can impact serotonin levels. The dry air and indoor heating can lead to dehydration, another common trigger. Additionally, increased stress during the colder months and altered sleep patterns can exacerbate migraines. These triggers create a cascade of neurovascular changes in the brain, leading to the pain and other symptoms characteristic of migraines. In this article, we share a list of hacks you can try to relieve migraines in winter.

10 Hacks to reduce migraines in winter



1. Stay hydrated



Cold weather often reduces our sense of thirst, but dehydration is a significant migraine trigger. Ensure you drink at least 2-3 litres of water daily. Herbal teas or warm lemon water can also help maintain hydration while providing soothing warmth during winter.

2. Use a humidifier

Dry indoor air caused by heaters can worsen migraines. A humidifier adds moisture to the air, preventing dryness that can irritate nasal passages and exacerbate headaches. Place it in your bedroom or workspace for maximum benefit.

3. Maintain a regular sleep schedule

Winter often disrupts sleep patterns due to longer nights. Poor sleep can trigger migraines, so aim for 7-9 hours of consistent sleep. Create a bedtime routine, avoid screens before sleep, and ensure your room is dark and comfortable.

4. Layer up to stay warm

Exposure to cold temperatures can cause blood vessels to constrict, triggering migraines. Dress in layers, wear a scarf or hat to protect your head and neck, and avoid sudden temperature changes when stepping outdoors.

5. Manage stress levels

Winter holidays and reduced daylight can increase stress, a common migraine trigger. Practice stress-relief techniques such as meditation, yoga, or deep-breathing exercises. Taking short breaks during your day can also help.

6. Follow a migraine-friendly diet

Certain foods, like processed meats, aged cheese, or caffeine, can trigger migraines. Focus on eating a balanced diet rich in whole foods like fruits, vegetables, nuts, and seeds. Avoid skipping meals, as low blood sugar can exacerbate headaches.

7. Limit exposure to bright or flickering lights

Winter often involves spending more time indoors under artificial lights, which can trigger migraines. Use natural lighting whenever possible, wear blue-light-blocking glasses, and dim bright screens or lights.

8. Keep your sinuses clear

Sinus congestion is more common in winter and can worsen migraines. Use saline sprays or steam inhalation to keep nasal passages clear. A few drops of eucalyptus or peppermint oil in hot water for steam inhalation can provide additional relief.

9. Exercise indoors

Regular exercise helps release endorphins, which can reduce migraine frequency and intensity. During winter, opt for indoor activities like yoga, pilates, or even a brisk walk on a treadmill to stay active without exposing yourself to cold air.

10. Take vitamin D supplements

Reduced sunlight in winter can lead to Vitamin D deficiency, potentially triggering migraines. A daily Vitamin D supplement can help maintain optimal levels. Speak to a doctor to determine the right dosage for you.

By addressing common triggers and adopting these preventive measures, migraines in winter can be managed effectively, reducing their frequency and intensity.

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.


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