Say Goodbye to Migraines: 5 Daily Habits That Work

Battling Migraines: Expert Tips on Understanding and Preventing Headaches

We all want to stay healthy, but in today’s fast-paced, competitive world, one common ailment affects countless people daily: headaches. For some, these headaches escalate into migraines—also known as “iruwārada”—bringing intense pain and discomfort.

Neurologist Dr. Padma S. Gunaratne told BBC Sinhala that migraines affect over a billion people worldwide, making it one of the most widespread neurological disorders.

What is a Migraine? Migraines are more than just ordinary headaches. They often come with nausea, vomiting, and sensitivity to light or sound. While some headaches are simple and short-lived, migraines can be prolonged and debilitating. Doctors classify migraines as neurological disorders and carefully examine patients to rule out other underlying conditions.

Many migraine sufferers experience tension headaches triggered by stress, with women being disproportionately affected. Migraines can last anywhere from 4 to 72 hours, and in some cases, even longer. While anyone can develop migraines, they are most common among middle-aged women.

What Causes Migraines? According to Dr. Gunaratne, migraines often result from everyday habits and lifestyle factors:

• Stress: High-stress levels make migraines more likely to occur.
• Poor Sleep: Inconsistent or insufficient sleep increases migraine risk.
• Diet: Certain foods like coffee, chocolate, cheese, and highly processed foods can trigger migraines.
• Dehydration: Not drinking enough water may provoke attacks.
• Hormonal Changes & Weather: Women may experience migraines linked to their menstrual cycle or shifts in climate.

Some patients even experience warning signs before a migraine—known as “migraine with aura.” Symptoms may include temporary visual disturbances, flashing lights, or blurred vision, typically lasting 15 minutes to an hour.

5 Daily Habits to Prevent Migraines Dr. Gunaratne emphasizes that alongside medical treatment, simple daily habits can significantly reduce migraine frequency and severity. Here are five expert-recommended routines:

• Prioritize Good Sleep: Ensure at least 8 hours of uninterrupted sleep each night. Irregular sleep patterns can trigger migraines, especially in those already prone to them.

• Stay Hydrated: Dehydration can be a major trigger. Drink sufficient water throughout the day to maintain optimal hydration.

• Eat Balanced Meals: Never skip breakfast. Consuming healthy, regular meals helps prevent drops in blood sugar that may trigger migraine attacks.

• Manage Stress: Plan your day in advance and focus on tasks you can realistically accomplish. Incorporate stress-relieving activities like exercise or mindfulness to keep tension levels in check.

• Avoid Trigger Foods: Limit or eliminate caffeine, chocolate, cheese, and foods high in sugar or fat.

A Word of Caution: Dr. Gunaratne also warns against overusing painkillers. Relying too heavily on medication can reduce its effectiveness over time. Instead, preventive lifestyle changes combined with proper medical guidance are the key to long-term relief.

By adopting these habits, migraine sufferers can take meaningful steps toward controlling their condition, improving daily life, and reducing the intensity of future attacks.