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Migraine

STEP BY STEP

MIGRAINE

PREVENTION
DOS AND DON'TS

YES, YOUR GENES CAN MAKE YOU PRONE TO MIGRAINE – BUT YOU CAN PREVENT MIGRAINE ATTACKS A GOOD STARTING POINT: TARGETING THE ENERGY DEFICIT THAT DISRUPTS THE NERVOUS SYSTEM.

Eating right, regular sleep and finding the sweet spot between tension and relaxation are great ways to keep your energy supplies stable That doesn't mean living by a strict one-size-fits all plan. What works for someone else might not be best for you. First you need to understand your migraine triggers. Using the app will give you the most accurate picture, but feel free to just try things out and see what works for you. Changing lifestyle habits is hard. Go easy on yourself and don’t be discouraged by initial setbacks.

Especially when you need to be on top of your game (exam time...), you should pamper your brain. Make sure it gets enough nutrients and give it plenty of restful sleep. Remember to schedule regular breaks and take steps to work relaxation into your routine. Take regular exercise even if time is short.

 

  • 01
    Plan regular meals
    02
    Never skip breakfast
    03
    Eat something before going to bed
    04
    Take plenty of fluids
    01

    Stick to regular mealtimes to keep your energy supply stable. Three meals and two snacks a day are ideal. Complex carbs are the best energy source for the brain. Choose whole grains and potatoes to get your supply.

    › Never skip a meal. The sudden drop in blood sugar levels can trigger a migraine attack.

    › If you can't make it to the dining hall for a relaxed lunch, prepare a packed lunch with nutritious foods to keep your energy up.

    › Try to make time for a short break while you eat.

     

    › Have a look at the nutrition advice of the German Nutrition Association. The link is here hier.

    02

    Our nervous system energy stores are empty after fasting overnight. That’s why eating a proper breakfast every single morning is so important.

    › A hot breakfast (muesli with hot milk, for instance) and whole grain foods are great ways to fill up your energy stores.

    03

    Eat something before going to bed (a slice of wholegrain bread and honey would work) to maintain your energy levels throughout the night. Snacking before bedtime is really important if you are prone to morning migraine attacks.

    › A small bowl of muesli (no added sugar) is a good alternative.

    04

    Remember to drink enough. A daily fluid intake of 2–3 liters is recommended. Water and other unsweetened beverages are best.

    › Use caffeinated and alcoholic beverages in moderation.

    › Drinking something in the morning is especially important, so don’t forget.

    › If dining hall/kiosk prices are too high, bring your own drinks from home.

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  • 01
    SLEEP CYCLE
    01

    Regular sleep: try to wake up and go to bed at the same time each day. Get about 7 hours of sleep.

    › If you have trouble falling asleep, take 30 minutes or so to wind down before bed (without your phone).

    › If you’ve had a long night, at least have a light snack before going to bed and don’t get less sleep than usual. These habits help keep your energy levels reasonably stable.

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  • 01
    Find a quiet place to work
    02
    Make time in your schedule for longer breaks
    03
    Move about
    04
    Learn relaxation techniques
    01

    Work in a quiet place where you won't be disturbed or have to waste precious energy on environmental stimuli.

    › Daylight with its constant shifts in lighting uses up energy because your eyes keep having to readjust. Artificial light is better, but avoid flickering (fluorescent) lights.

    › Worth trying: move your desk away from the window

    02

    Never work non-stop. Schedule regular breaks of at least 30 minutes to recharge and res(e)t. It actually makes you more productive – and keeps you headache-free.

    › For a more effective break, step away from your laptop, phone and devices

    03

    Working out regularly and getting plenty of exercise helps to prevent headaches. The right mix of concentration and relaxation keeps your nervous system stable and reduces stress hormones.

    › Plan to get plenty of exercise during semester breaks.

    › Competitive sports are not advisable if you are prone to migraines.

    04

    Working out regularly and getting plenty of exercise helps to prevent headaches. The right mix of concentration and relaxation keeps your nervous system stable and reduces stress hormones.

    › Plan to get plenty of exercise during semester breaks.

    › Competitive sports are not advisable if you are prone to migraines.

    04 Special relaxation techniques prevent excessive nerve excitation and reduce the amount of energy used up by your neurons.

    Jacobson’s progressive muscle relaxation technique has had very good results.

    › Find your how-to guide hier.

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DIE BESTEN TOOLS

GEGEN DEINEN KOPFSCHMERZ

THE GUIDE BY YOUR SIDE:

So you want to stay ahead of the curve on headache prevention? Figure out what triggers your headaches? Or keep an eye on your triggers and remember the main dos and don'ts? This is the app you’ve

FOR A BETTER DIAGNOSIS:

Keep detailed records to better understand and manage your headache. Show your completed diary to your healthcare team. It will help them to diagnose your headache type and choose the right treatment.

THE ULTIMATE STRESS-BUSTING HACK:

Progressive muscle relaxation is an effective relaxation technique. Conscious awareness of the tension and relaxation of your muscles puts your body into a deeply relaxed state.

IN DETAIL:

THE THREE MOST COMMON
HEADACHE TYPES

THE FACTS ABOUT CAUSE
AND PREVENTION

MIGRAINE

infos

tipps

Tension-type
headache

infos

tipps

Medication
overuse
headache

infos

tipps

Die Energieversorgung des menschlichen Gehirns – Zucker bevorzugt!

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Obwohl unser Gehirn nur etwa 2% zu unserem Körpergewicht beisteuert, beansprucht es etwa 20% der gesamten Energie, die wir täglich benötigen und zählt damit zu den Spitzenverbrauchern. Den enormen Energiebedarf deckt das Organ hauptsächlich mit Glukose (Traubenzucker). Unser Stoffwechsel wandelt die komplexen Kohlehydrate, die wir in Form von Getreideprodukten, Kartoffeln oder Reis mit der Nahrung aufnehmen, in Glukose um und macht sie dem Gehirn als Energielieferant verfügbar.

Was passiert während des Schlafens?

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Im Schlaf erfolgt gewissermaßen eine Neukalibrierung des Nervensystems mit dem Zweck, „wertvolle“ Inhalte aus dem Zwischenspeicher in der Region des Hippocampus in das Langzeitgedächtnis im Neocortex (der Hirnrinde) zu übernehmen. Dies passiert vorwiegend in Phasen des Tiefschlafs. In dieser Zeit muss das Gehirn besonders gut mit Glukose versorgt werden, denn dieser Prozess verbraucht große Mengen an Energie. Fehlt es dagegen an Nachschub, gerät diese so genannte Gedächtniskonsolidierung ins Stocken. Ursprünglich für die Speicherung vorgesehene Inhalte gehen dann unter Umständen verloren.