Yoga for a Migraine
What Is A Migraine?
A migraine is a mental disorder that brings with it repeated pain ranging from a high to moderate intensity. The pain is usually either on one side or one-half of the head. A typical attack can last for either two hours, two days, or sometimes, even a week. Light and noise are huge aversions when one is suffering from a migraine. The other symptoms usually include nausea, vomiting, and aggravated pain during physical activity.
The NHS states that a migraine is one of the more common neurological conditions, ranking higher thank epilepsy, asthma, and diabetes put together. Of course, you can have the prescribed medication, but they have many side effects, one of them being drowsiness. As they say, it is always better to go natural, and that is where yoga comes to the rescue.
Fast facts on migraines:-
• Some people who experience migraines can identify triggers or factors that cause the headaches, such as allergies, light, and stress.
• Some people get a warning symptom before the start of a migraine headache.
• Many people with a migraine can prevent a full-blown attack by recognizing and acting upon the warning signs.
• Over-the-counter (OTC) medications can eliminate or reduce pain, and specific medications can help some people with a migraine.
• People who have severe attacks can take preventive medicines.
However, the following triggers are likely to increase migraines:-
• Hormonal changes: - Women usually experience migraine symptoms during menstruation or due to changing hormone levels in the body.
• Emotional triggers: Stress, depression, anxiety, excitement, and shock can be the main reason behind a migraine.
• Physical causes: Tiredness and insufficient sleep, shoulder or neck tension, poor posture, and physical overexertion have all connected to migraine pain. Low blood sugar and jet lag can also act as triggers.
• Triggers in the diet: Alcohol and caffeine can contribute to triggering migraines. Some specific foods can also have this effect, including chocolate, cheese, citrus fruits, and grains containing the additive tyramine. Irregular meal times and dehydration have also named as potential triggers.
• Medications: Some sleeping pills, hormone replacement therapy (HRT) drugs, and the combined contraceptive pill have all named as possible triggers.
• Triggers in the environment: Flickering screens, strong smells, second-hand smoke, and loud noises can set off a migraine. Stuffy rooms, temperature changes, and bright lights are also possible triggers.
Lifestyle might help reduce the frequency of migraines include:
• Getting enough sleep
• Reducing stress
• Drinking plenty of water
• Avoiding certain foods
• Regular physical exercise
The most common migraine symptoms reported by migraine sufferers are:
• Throbbing, pulsating pain — 85 percent
• Light sensitivity — 80 percent
• Sound sensitivity — 76 percent
• Nausea — 73 percent
• Pain on one side — 59 percent
• Vision changes, blurred vision — 44 percent
• Aura — 36 percent
• Vomiting — 29 percent
Current Scenario of a Migraine:-
• In India, 15 to 20 % of people suffer from a migraine.
• In the U.S., more than 37 million people suffer from migraines. Some migraine studies estimate that 13 percent of adults in the U.S. population have migraines, and 2-3 million a migraine suffers from a chronic migraine.
• Migraines occur most often in:
a) Women (18 percent of women compared to 6 percent of men)
b) People between the ages of 35 and 55
c) Lowest income groups
d) Caucasian people
• 91 percent miss work or can’t function during a migraine attack.
• More than 70 percent have a family history of migraine.
• 70 percent of those in a Canadian study said migraines caused problems in their relationships.
• 70 percent of all migraine sufferers are women.
• 69 percent have consulted a physician at some time seeking treatment for migraine pain.
• 63 percent have one or more migraine attacks monthly
• 59 percent missed family or social events
• 53 percent have a severe disability requiring reducing activities or bed rest
• 51 percent said migraines cut in half their work or school productivity
• Almost half of all migraine sufferers are have not diagnosed
• 49 percent said they had to restrict activities for at least one day during a migraine episode
• 49 percent limited their events at least one day during migraine attacks
• 47 percent of people who have symptoms that meet the guidelines to be diagnosed with migraines thought they had a tension headache, sinus headache or another type of problem
• 31 percent missed at least one day of work or school in the past three months
• 25 percent have one or more migraines a week
• 6 percent saw a doctor at a hospital for a headache in the past three months
Yoga for Migraine Relief:-
• The Padmasana also was known as the Lotus Pose is a meditative asana that relaxes the mind and clears out the head, thereby reducing the headaches.
• Don’t be deceived by how simple it looks, though.
2. Uttanasana :-
• The Uttanasana also was known as the Pada Hastasana, is a standing asana, with a forward bend side.
• It works on the core of the body as it stimulates the nervous system and enhances the blood circulation, thereby calming the mind.
• It helps to alleviate the migraine headaches too.
3. Adho Mukha Svanasana:-
• The Adho Mukha Svanasana is a pose that resembles a stretching dog. And boy.
• You will not believe how satisfying this stretch is until you try it.
• It increases the blood circulation in the brain, and this works towards healing the pain and reducing the frequency of migraine headaches.
• Regular practice can also entirely cure the disorder.
• The Cat Stretch or the Marjariasana is usually done in combination with the Cow Stretch or the Bitilasana.
• The combination of both these asanas is exceptionally beneficial to the system on the whole. This asana is a great mind and muscle relaxant.
• It also improves your breathing and allows you to release stress.
• All of these factors help in getting rid of the pain and symptoms of a migraine.
• The Shavasana also called Corpse Pose is the last yoga asanas for migraine pain.
• It brings about a profound rest in the body.
• The body almost drifts into a meditative state, and is, therefore, thoroughly rejuvenated.
• This rejuvenation also helps in banishing migraines.
What food to eat for migraine relief:-
• orange, yellow, and green vegetables, such as summer squash, sweet potatoes, carrots, and spinach
• carbonated, spring, or tap water
• rice, especially brown rice
• Dried or cooked fruits, particularly non-citrus kinds such as cherries and cranberries.
• Natural sweeteners or flavours, such as maple syrup and vanilla extract.
What food to avoid during a migraine:-
• dairy products
• wheat, including pasta and bread products
• citrus fruits
• nitrites found in foods
• alcohol, especially red wine
• food additives, such as MSG
• aged cheeses
So these yoga asanas to do and food to eat while suffering from migraine disorders.