According to the WHO, 1 in 6 adults experiences migraines yearly, and Mayo Clinic reports that 15% suffer from chronic migraines. As an individual, you don't have to live at the mercy of these exhausting headaches.

This guide shares 8 migraine management tips that can help you recognize, take control, and significantly reduce both the frequency and intensity of migraines and some common headaches.

Recognizing Migraines

Migraines may be preceded by an aura, which may manifest as tingling, numbness, weakness, or seeing flashes or zig zags. 

Migraines without aura do not have these preceding symptoms. Migraine headaches are usually one-sided and throbbing in nature. It is usually worse with activities, noise, and light, but relieved by rest.

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Other Common Headaches

1. Tension Headaches: Usually stress-induced and feel like a tight band around the head.
2. Cluster Headaches: One-sided headache with teary eyes and a runny nose
3. Drug Overuse Headaches: Occur due to prolonged use of pain relief like paracetamol, ibuprofen, etc

8 Tips for Managing Common Migraines and Headaches

1. Track Your Migraine Triggers

The first step is understanding what sets off your migraines. This is your first line of defense. Every person's migraine triggers differ, which is why knowing what triggers yours is important for effective migraine relief.

Some common migraine triggers to monitor include:

• Foods (aged cheese, chocolate, alcohol, caffeine, spicy meals)
• Weather changes and Nigerian heat or humidity
• Sleep disruptions
• Traffic stress and work pressure
• Hormonal fluctuations
• Generator fumes or strong smells

2. Prioritize Your Sleep Hygiene 

Poor sleep is one of the most common triggers for tension headaches and chronic migraines because your brain needs consistent, quality rest to regulate pain pathways effectively.

This can be challenging in Nigeria with irregular power supply, especially during the hot seasons, but it's important.

Here are better sleep hygiene tips you can adopt:

• You should aim for 6-8 hours of sleep at night
• Go to bed early
• Keep your bedroom as cool as possible (use a fan or AC when available)
• Use blackout curtains to block early morning light
• Avoid caffeine when it's almost bedtime
• Create a relaxing bedtime routine
• Reduce screen time, especially at night

Research shows that maintaining consistent sleep patterns can reduce migraine frequency by up to 29%. Your body thrives on routine, and your head will thank you for it. If power cuts disrupt your sleep, consider investing in a backup power solution or sleeping in the coolest room in your home.

3. Stay Hydrated to Prevent Migraine Symptoms

Dehydration is a sneaky migraine trigger that many people overlook, especially in Nigeria's hot climate. Even mild dehydration can constrict blood vessels in your brain, triggering headache pain within hours.

How much water do you need?

• Most adults need about 2.5-3 liters of water daily, but this increases in hot weather or if you're physically active. 
• Start your day with a glass of water before your morning tea or Lipton. 
• Keep a reusable water bottle with you at work and set hourly reminders to drink. 
• Add fresh lemon or cucumber for flavor if plain water feels boring. 
• Remember, if you're feeling thirsty, you're already dehydrated; prevention is key for migraine management.

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4. Exercise Regularly for Migraine Relief

This might surprise you: regular exercise can cut migraine frequency by 30-50%, according to multiple studies. Aerobic exercise releases endorphins, which are your brain's natural painkillers, while also reducing stress and improving sleep quality.

Here are migraine-preventive exercises you can engage in:

• Morning or evening walks (30 minutes daily)
• Swimming
• Gentle yoga or stretching
• Cycling or using exercise bikes
• Dancing (it can be to your favorite Afrobeats)

Start slowly if you're new to exercise. Begin with 10-15 minutes three times weekly, then gradually increase. Try exercising during cooler hours (early morning or evening) to avoid heat-triggered headaches.

Also, avoid intense workouts during migraine attacks, but don't let fear of triggering a headache keep you sedentary; consistency is what reduces frequency over time

5. Manage Stress with Relaxation Techniques

Stress is the most frequently reported migraine trigger, affecting up to 80% of migraine sufferers. 

Between traffic, work demands, and daily hustle, stress management is essential for long-term headache prevention.

Here are some effective stress management tips for migraines:

• Deep breathing exercises: Practice 4-7-8 breathing (inhale 4 counts, hold 7, exhale 8)
• Progressive muscle relaxation: Tense and release muscle groups systematically
• Meditation: Just 10 minutes daily shows measurable benefits
• Regular breaks: Step away from screens every 45-60 minutes

These practices can make it easier to build consistent relaxation habits that protect against migraine attacks. Even taking five deep breaths while stuck in traffic can help.

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6. Apply Temperature Therapy for Quick Relief

Temperature therapy is a simple yet effective migraine relief strategy you can use anywhere, anytime. Studies show cold compresses can reduce pain intensity by up to 40% within 20 minutes.

• Cold Therapy (Best for Migraines): Apply a cold, wet towel or ice wrapped in a cloth to your forehead or the back of your neck for 15-20 minutes. This works by constricting blood vessels and reducing inflammation. Keep a bucket of cold water nearby if you don't have ice.
• Heat Therapy (Best for Tension Headaches): Use a warm compress on your neck and shoulders to relax tense muscles and improve blood flow. A warm towel works perfectly if you don't have a heating pad.

Some people find alternating between hot and cold particularly helpful. It’s best to experiment to discover what works best for your specific headache type. This natural approach is safe and can be used alongside any medical treatment your doctor recommends.

Also read: How to Start Your Healthcare Journey with NEM Health

7. Consult Healthcare Professionals for Appropriate Treatment

When a migraine strikes despite your best prevention efforts, it's important to have an effective treatment plan in place. The key is addressing symptoms early within the first hour when possible.

A medical consultation can help you with:

• Proper diagnosis to confirm if it's migraine
• Personalized treatment plans based on your migraine type and severity
• Safe medication recommendations suited to your health profile
• Guidance on when to use acute treatments versus preventive approaches
• Monitoring for medication overuse, which can cause rebound headaches

Don't self-medicate or rely on what worked for your friend or family member. Visit a qualified doctor or speak with a licensed pharmacist who can recommend appropriate options for your specific situation. You can do that through Nem Health’s telemedicine service on the mobile app.

You should understand that what works for one person may not work for another, and some medications can have side effects or interact with other health conditions.

8. Consider Professional Medical Evaluation for Frequent Migraines

If you experience frequent migraines (4 or more monthly), it's time to see a healthcare specialist. Preventive approaches can be life-changing, and a neurologist or headache specialist can help you explore options beyond lifestyle changes.

What a specialist consultation can offer includes:

• Comprehensive evaluation of your migraine patterns and triggers
• Advanced diagnostic tests, if needed, to rule out underlying conditions
• Discussion of preventive treatment options suited to you
• Referrals to specialist centers
• Long-term management plans combining lifestyle modifications with medical interventions
• Regular monitoring to adjust treatments as needed

Don't suffer in silence or assume you just have to live with chronic migraines. Modern medicine offers many solutions, but they require professional guidance tailored to your unique health situation.

Control Your Migraines

Managing common migraines and headaches isn't about finding one magic solution; it's about building a comprehensive strategy that addresses your unique triggers and needs.

Don't let migraines control your life any longer. If lifestyle changes alone aren't enough, consult with a healthcare provider who can help you explore treatment options and develop a personalized migraine relief plan because your health journey deserves professional support, proper diagnosis, and evidence-based solutions.

NEM Health offers comprehensive health insurance plans with access to over 2,000 hospitals across Nigeria, including specialists.

From telemedicine consultations when you can't make it to the hospital, to cashless pharmacy access for any medications prescribed by your doctor, NEM Health ensures you get the consistent care you need to manage migraines and headaches effectively.