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Mindfulness, Balance and Self-Care

Holistic approaches to migraine relief

80% of migraine sufferers have tried alternative treatments

Migraine is a debilitating condition, and it’s important to take all the time you need to deal with it and recover. Don’t feel guilty about cancelling plans or ashamed for staying in bed in all day. The pain and haze won’t last forever. When the pain subsides, you’ll be happy you took time out for yourself.

Sometimes, making simple lifestyle adjustments can make big improvements for your health.

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Be kind to yourself

Practicing self-care is more than putting on a face mask or reading your favourite guilty pleasure magazines. It’s about putting your needs first, being loving to yourself, and forgiving.

Light switch

Close the blinds and dim the lights

Swirl of musical notes

Put on soothing music

Bath tub

Enjoy a hot shower or bath

Couple of pillows

Rest, rest, rest

Practice good eating habits

It’s not just what you eat, but how you eat that could trigger a migraine. Here are some tips to avoid feeding migraines.

  • Don’t skip meals
    Low blood sugar from not eating enough can trigger migraines.
  • Limit your sugar intake
    Spikes and crashes from eating too much sugar can bring on an attack.
  • Stay hydrated
    Dehydration is a big migraine trigger. Aim for 8 glasses of water a day to help the pain stay away.
  • Eat real food
    Processed and packaged foods may contain headache-inducing triggers.
  • Enjoy bread and grains
    Yes, you read that correctly. High doses of Vitamin B-2 (riboflavin) may help prevent migraine headaches. You can find riboflavin in enriched breads, cereals, lean meat, milk and broccoli.
  • Eat when you’re hungry
    Consider 5-6 mini meals instead of 3 large meals a day
  • Keep a food diary
    Tracking your food can help you identify any food triggers

Ease your stress, and your migraine

In a perfect world, we would completely avoid stress. However, that world doesn’t exist. There are ways you can reduce stress and cope. Meditation, regular exercise, thinking of a peaceful scene or listening to calming music can help.

Catch more zzzs

Creating a bedtime routine can greatly improve your overall health. There are a few ways to ensure you get the right amount of sleep, and the right amount of migraine relief.

  • Draw a warm bath and play soft music
  • Go to bed around the same time each night, and wake up the same time each morning
  • Avoid food and caffeine within 4 hours of bedtime
  • Avoid caffeine
  • Butt out – nicotine in cigarettes can mess with your sleep

Check up on your mental health

Between 30-50% of people with chronic migraines also suffer from anxiety

Living with a chronic disease like Migraine can make you feel sad, anxious and depressed. If you are feeling that way, talk to a professional. The sooner you get help, the sooner you will begin to feel like yourself again.