This is a sponsored post. See full disclaimer at the bottom of the post.
When I first started my blog, one of my main objectives was to educate others. I wanted to talk about a variety of topics I was passionate about including parenting, education, therapy, and health. Sometimes I get lucky and these topics overlap organically each other, which makes it all the more impactful. I am acutely aware of how vital it is to be informed and how taking care of your mind and body is the biggest favor you can ever give yourself and your children.
Overcoming Migraine Stigmas
Today I want to talk about headaches, and specifically migraines. I can’t tell you how many friends and students of mine get migraines and how much it influences their everyday lives. Some suffer in silence and some are actively seeking medical intervention and treatment. But for those who are suffering in silence, let me ask you, have you ever had a proper diagnosis? Have you been able to differentiate from a bad headache and a full blown migraine? What are your symptoms and what triggers do you have? And how do you prevent them?
Migraines are not just a headache and often there is an internal stigma, when people tell themselves that it is normal and minimize the pain and disability that comes with migraine. There are also external stigmas associated with migraine. It is a disease that disproportionately affects women, and it is often ignored or minimized without addressing the fact that migraine is a neurologic disease, meaning that people often need prescriptions to achieve pain relief.
So in this blog, I am partnering with Med-IQ* to educate you on the symptoms and difference between a headache and a migraine, inform you on what can trigger headaches and migraines, and give you some stress reduction techniques and lifestyle tips on how you might be able to possibly prevent, reduce the severity, and or the longevity of your headache and or migraine. My goal is to educate you and hopefully help you achieve optimal wellness from migraines and stress.
Med-IQ* is an accredited medical education company that provides an exceptional educational experience for physicians, nurses, pharmacists, and other healthcare professionals.
What is the difference between a headache and a migraine?
There have been times where my head has hurt so significantly I wondered if I was having a migraine. I never grew up with headaches and it wasn’t until I was well into adulthood when my headaches started occurring. There was even a significant period in my life when I would take ibuprofen on a daily basis to curtail my headache symptoms. But then I ended up going to see a doctor and found out I was gluten intolerant and as soon as I was gluten free, my headaches disappeared. But then I noticed that a day or two before my menstrual cycle I would get a vicious hormone headache that would put me out for a better part of the day or night. And then other times when I have been stressed, sick from a sinus cold or infection, dehydrated, lack of sleep, skipping meals, too much screen time, or having a caffeine withdrawal we’re also culprits.
So what symptoms can help you identify if you have a migraine?
According to the National Institutes of Health (NIH), migraine affects 1 out of 7 Americans annually and is a leading cause of outpatient and emergency department visits, particularly among women during their reproductive years. The prevalence of migraine is highest among women aged 18 to 44 years.
It’s also important to understand and distinguish that a migraine is a genetic neurologic disease caused by a genetic mutation inherited from a family member who also experienced migraines that often requires a prescription. Many individuals will start showing symptoms as early as young childhood and it’s something that lives with you into adulthood whether it’s a few times a year or a few times a month.
When I have a headache, despite the throbbing in my head where nothing feels good except to lay down and fall asleep, I’ve never had other symptoms that are more exclusive to migraines. These more severe symptoms can include sensitivity to light, nausea, vomiting, distorted vision, lightheadedness, dizziness, sensitivity to sound, and pain more focused on one side. Sometimes these symptoms are so severe they put your body completely out of commission for days. But with a headache, typically you can still function to some degree and it fades after a few hours and or lessens after taking over the counter medication.
When you have a headache, if you have two of the three symptoms listed below, you more than likely have a migraine:
▪ Light sensitivity
▪ Inability to function–you want to lie down
▪ Nausea–not wanting to eat
Managing Migraines
Experts like Jessica Ailani, MD, Director, MedStar Georgetown Headache Center and Professor of Clinical Neurology at Georgetown University Hospital as well as Amaal J. Starling, MD, Associate Professor of Neurology and Consultant, Department of Neurology at the Mayo Clinic College of Medicine and Science, suggest starting a symptom/headache diary; this will also help you begin to identify migraine triggers and possible lifestyle modifications. And this will also help you discuss your symptoms and treatment options with your healthcare provider. A good treatment path to follow is this:
S = Sleep hygiene–are you getting enough sleep?
E = Eat regular meals–don’t allow your blood sugar to drop too low
E = Exercise regularly
D = Keep a headache diary
S = Prioritize stress management–consider massage, acupuncture, and/or mindfulness/meditation
Migraines and Minimizing Stress
As a mental health professional, I know how much stress can physiologically trigger a headache and or a migraine. Our bodies produce a stress hormone called cortisol that causes all sorts of physical problems in response to anxiety and trauma. And it’s no wonder that during this current global crisis we have been in for most of the year that stress is a precursor to headaches and migraines.
Therefore, stress management is imperative to help prevent migraines, however not as easy as it sounds for moms and or during a global pandemic. With disrupted schedules, fear of the unknown, and trying to balance working, parenting, and home life, taking care of ourselves have taken a back seat for many moms. But there are things you can do to minimize stress symptoms like:
-Waking up before your family and starting your day in peace and quiet doing some mediation, gratitude, or relaxation exercises (bonus if you grab some green tea and do these practices outside in the fresh morning air and sunlight to get some extra Vitamin D!)
-Exercising on a regular basis (It’s recommended to get at least 30 minutes, 5 days a week of yoga, walking, running, cycling, etc.)
-Eating small meals throughout the day (never skip breakfast and vitamins and eat small, healthy snacks like nuts, cheese, yogurt, raw vegetables, and fruit throughout the day instead of waiting hours in between meals)
-Drinking 8-eight ounce glasses of water each day
-Grounding exercises like visual imagery, deep breathing, mindfulness, and or stimulating the sensory system and receptors in your body (try to take a break from the hustle in your day and slowly think of two things that you can see, smell, taste, hear, and touch)
-Keeping a worry journal (each time you have a worry or concern that is disrupting your day and making you feel stressed, write it down and externalize it on paper rather than internalizing it and keeping it inside)
-Get a minimum of 7-9 hours of sleep each night (create a healing ritual before bed to calm your mind and body like read a book, practice stretching, take a bath, or spend some time in the fresh air outside)
-Practice daily affirmations (accept that you can only control your own thoughts and actions and you cannot control anything or anyone else)
Med-IQ Survey
Med-IQ is conducting an anonymous survey and would appreciate your input. The survey will take less than 15 minutes to complete. Survey responses are shared only in aggregate. Your responses to these survey questions will provide Med-IQ with important information about your experiences with migraines and related care, which will help them develop future educational initiatives in this area. Once you’ve completed the survey, you will have the option of providing your email address to be entered into a drawing administered by SOMA Strategies to win 1 of 10 $100 VISA gift cards. If you choose to enter, your email address will be used only to randomly draw the winners and notify them of their prize.
I was compensated by Med-IQ through an educational grant from Allergan to write about the realities of migraine as a neurologic disease. All opinions are my own.
*Links to external sites are provided as a convenience and for informational purposes only. They are not intended and should not be construed as legal or medical advice, nor are they endorsements of any organization. Med-IQ bears no responsibility for the accuracy, legality, or content of any external site. Contact the external site for answers to questions regarding its content.
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