How to recover after a migraine is about managing the achy foggy and tired feeling you get after your headache eases, often referred to as the “hangover” or postdrome phase.
What is a migraine? A migraine tends to be a very bad headache with a throbbing pain on one side of the head. For many, this bad headache can last about 6 hours. But it can go 24 hours or more. Read below how to recover after a migraine and how to prevent future episodes.
Loving and care
Don’t rush back to your usual activities while you’re in the migraine postdrome phase. When you try to power through, your body doesn’t get the dose of post-migraine care it craves. It could even set you up for another migraine. While you’re in recovery mode, avoid stressful activities and strenuous exercise. And show yourself some loving kindness.
Manage stress
When you’re on the mend from a migraine, make time for calming activities that relieve stress. They’ll help you feel better now and may even prevent another headache. What to try:
- Relaxation techniques like meditation or breathing exercises
- Gentle movements like yoga or stretching
- Bodywork like massage therapy or self-massage
Take some rest
Fatigue is often a symptom of migraine postdrome. Not only is your body recovering, but it may have been hard to sleep when your head was pounding. There’s no need to snooze the day away when you’re on the mend from a migraine. But take a nap if possible. Then get back to a healthy sleep schedule as soon as you can, especially if sleep loss is a migraine trigger for you.
Stay hydrated
Research has shown that people with migraine who regularly drink water tend to have less painful, less frequent, and shorter headaches. It’s just as important to hydrate after a migraine as it is before and during. In fact, increased thirst is often a symptom of migraine postdrome. So go refill that water bottle.
Relieve your aches
Another common postdrome symptom is a stiff, painful neck. If you’re feeling the ache, experiment with an ice pack and a heating pad to see which brings more relief. It’s a good idea to avoid screen time during migraine recovery. But if you must, avoid straining your neck further by leaning over your laptop or looking down at your phone for long periods.
Dim your lights
Here’s yet another reason to keep your devices in sleep mode: You may still be extra-sensitive to light (and possibly sound) during the postdrome phase of a migraine. Close the curtains and dim the lights for as long as you need to, especially if bright lights are one of your migraine triggers.
Go slow on caffeine
Caffeine is a double-edged sword when it comes to migraines. Sometimes it can help ease migraine pain. But caffeine can also be a migraine trigger. The same is true during the postdrome phase. So sip coffee, tea, or caffeinated sodas with caution. And note how you react in the future.
Eat small healthy meals
If you lost your appetite during your migraine headache, it might come roaring back in the postdrome phase. Try to eat frequent, small, and nutritious meals. But as long as they aren’t migraine triggers for you, it’s OK to indulge in some soothing comfort foods. And as much as possible, stick to regular mealtimes to help prevent future headaches.
Treating migraines with no medication
For many people, the body’s reaction to everyday stresses triggers or contributes to migraine headaches. So how to recover after a migraine may be the non-medication way. For instance, relaxation techniques such as muscle relaxation, deep breathing, yoga, and meditation can help you relax physically and mentally. Thereby lowering your body’s response to stress. A therapist, such as a psychologist, usually leads the training. You might need several sessions to get the hang of it.
In fact, you should talk to your doctor if you’re interested in trying any new therapy. They understand your condition, symptoms, and medical history, so can tell you about the possible benefits and drawbacks of a particular treatment.
Preventing migraines
How to recover after a migraine entails an effort to prevent migraines themselves. Such as sticking to healthy habits like regular sleep and meal schedules. And talk to your doctor about whether preventive migraine medications might be right for you. Likewise, pain relievers like ibuprofen or naproxen might help with postdrome head or neck pain, but ask your doctor first. Overdoing painkillers could lead to rebound headaches.
Regular exercise has been shown to reduce both the frequency and intensity of migraines. When you exercise, your body releases endorphins, chemicals that act like natural painkillers. Physical activity also lessens stress, a known migraine trigger.
A well-rounded exercise program includes three elements:
- Cardiovascular activities, such as jogging, walking, running, swimming, or cycling
- Strength training, such as weightlifting or bodyweight exercises
- Flexibility exercises, such as yoga or Pilates
It’s not common, but exercise actually triggers headaches for some people. A thorough warmup before workouts can help. And see your doctor so they can make sure you don’t have another health problem.
https://www.webmd.com/migraines-headaches/warning-signs-migraine
Abiola is the founder of Indulge™ group of companies, a healthy-living focused group. A passionate believer in a healthy lifestyle, living in the United Kingdom made it easy for her to pursue a health and fitness regime. She is the Managing Director/CEO of Indulge Nigeria Limited and Indulge Cares Nigeria Limited, both companies promoting the benefits of a healthy lifestyle for the prevention of illnesses and diseases. Abiola is available on https://www.indulgeinhealthyliving.com/
