If you’ve experienced migraine, the pain of it’ll be only too familiar. Migraines are a more severe sort of a headache, classified by throbbing pain on one side of the top as they will occur with an aura (temporary sensory and vision disturbances) or without an aura.
Around 70% of individuals who experience migraines will experience them without an aura, therefore they’re going to haven’t any warning signs when a migraine is close to occur.
Migraines significantly impact people’s daily lives, affecting their social interactions at work or with family and friends so understandably, people want to urge obviate them fast or maybe better, prevent them if possible.
The main explanation for migraines is unknown, however, it’s said to be caused by a change within the level of chemicals within the brain, causing the blood vessels to widen which then produces the severe throbbing pain on the one side of the top.
Whilst the most symptom is that the throbbing pain, however, other symptoms which are closely linked are nausea, vomiting and sensitivity to light and sound (usually related to migraines with an aura).
Exercising regularly can help reduce the frequency of migraines because once you exercise your body releases mood-elevating endorphins which act as your body’s natural painkiller. Exercise can lower stress levels, help to manage sleep and tackle obesity; all of which are common migraine triggers.
Is exercising a trigger for migraines?
Some people might find that exercise triggers their migraines, this is often formally referred to as exercise-induced migraine. It normally occurs once you usually do contact sports or high-intensity exercises like weight lifting, rowing, swimming or running as this sort of migraine is more likely to occur once you exercise in hot, humid conditions.
Migraines can occur during exercise when:
You haven’t had enough fluids before exercise which suggests you are feeling dehydrated. Your blood glucose levels drop if you haven’t eaten enough before exercising. You perform strenuous exercises. You exercise irregularly which causes your muscles to stridden and ache. If you’re susceptible to migraines, you’ll have found that strenuous exercise can actually provoke an attack. this might have made you avoid exercising as you’ve got identified this as a trigger. If this is often the case, then you’re missing out on the advantages that exercise can bring back your overall wellbeing and migraine management.
How to manage your migraines with exercise:
1. Choose the proper exercise
Mild aerobic exercises will help to scale back the frequency and intensity of migraine attacks. It’s important that you simply choose less strenuous exercises which you enjoy. you ought to aim to exercise for a minimum of half-hour, 3 times every week. Do this for around 6 weeks to permit give yourself time in your new routine before you are trying and assess the advantages of the exercises. Start at a coffee to moderate intensity, and gradually build up your routine as your stamina increases.
You should drink enough fluids before, during and after you exercise. once you exercise, you lose water through sweating, and if you’re not replacing it quick enough, you’ll become dehydrated, triggering a migraine.
3. Eat well
Aim is to erode least 90 minutes before you start exercising to permit your food to be digested properly. once you exercise, your blood glucose levels drop, so it’s important that you simply eat well beforehand to stop a migraine from occurring. Protein-rich foods with some complex carbs (for example, protein bars) before exercising will make sure you have the energy you would like for your workout regime.
4. Warm up and funky down
Do not jump straight into your workout routine without a warm-up, and likewise, don’t stop your workout suddenly without cooling down. Start your pace slowly and gradually build it up. For instance, stretch and walk for a couple of minutes before you start weight or resistance training. At the top of your workout, it’s important to chill down and stretch your muscles to stop build up tension and stiffness, both of which could trigger a migraine.
5. Plan and have a routine
Aim to embed a daily routine into your lifestyle which incorporates exercise, eating healthy and regular bedtime. you’ll be ready to observe what effect this may wear the frequency and intensity of your migraines.
Whilst some people may find that exercising triggers your migraines, it also can be seen as a form to manage them also as long as you eat well and drink adequate amounts of fluid beforehand and make sure that you are doing not push yourself too hard initially. Start the pace slow and lightweight before gradually increasing the intensity of your workout as you get easier.