This post may not interest most (or any) readers, but I’m putting it out here because I’ve developed a plan, and I want to document how well I stick to it and if it benefits me at all.
I want to start by sharing my amount of disability according to various well known and reputable tests, often used by doctors to determine disability levels in patients. I can’t rely on being able to say “But I feel better” because, honestly, my memory is not very good these days. I could fool myself.
- The first is the Headache Impact Test at www.amIhealthy.com. According to this test: Your score of 67 indicates that your headaches are having very severe impact on your life.
- Second is the MIDAS test (for Migraine Disability Assessment) at www.achenet.org. According to this test: Your MIDAS Score is 34: Your score indicates a Grade IV Severe disability (Score 21+)
Now that all of that is out of the way, here is my plan. I’ve done a lot of research, and I’m doing more, so this is bound to change.
- Exercise: at least 30 min a day, five days a week. More if I can stand it. Exercise is like the magic elixir for health problems, headaches and migraines included. It releases endorphins (natural painkillers!), helps with sleep, reduces stress, and increase blood flow. All things crucial and helpful to migraine relief. This will be tricky because sometimes exercising triggers a migraine, but I haven’t really tried since starting on the meds.
- Sleep: Just as important as exercise. Get plenty of restful sleep on a regular schedule, even on the weekends. Migraine brains are extremely sensitive to changes in sleep patterns, so under- or over-sleeping can cause major problems for migraineurs. Invest in a mattress pad or even a new mattress (going to have to save, or wait, for this one) to help with the sleep. Take mild sleep aids such as Tylenol PM if my sleep pattern gets thrown off and I just can’t sleep. As much as I hate the chemicals, my head will thank me for it in the morning.
- Hydration: Just as important as exercise and sleep! Drink 64oz of water throughout the day, or even more. Probably more since my meds dehydrate. This will be easy for me since I drink so much water anyway. Only drink liquids that are beneficial to the body and won’t dehydrate, and make sure to make up for those “bad” drinks (i.e. alchohol) with lots of water chasers. The brain needs lots and lots of water in order to remain happy.
- Nutrition: Protein or fiber with every meal or snack, small meals but more of them. The trick is to keep even blood sugar levels to keep the brain happy. This means no more skipped meals, very little sweets (they cause a major spike), and creative ways to get protein throughout the day as a vegetarian. I started taking magnesium supplements to regulate blood vessel function and studies show that migraineurs are more deficient than most.
- Happiness in all forms: This includes stress reduction through meditation, writing, or other creative means; cultivating healthy, positive relationships; spirituality (which can include all of the above!)
- Learn all (or most) of my triggers so I can avoid them if possible and figure out my symptoms of all phases of my migraines: Keep an extremely detailed daily diary of my sleep habits, food intake, and anything I feel that is out of the ordinary. Keep it in my purse and add to it as often as I can possibly think to. This is a little extreme, but considering my bizarre symptoms and the fact that I know so little about my own migraines, I feel this is necessary to rule things out or in. This will allow me to take perfectly accurate tests, figure out triggers, common symptoms, and just track my progress (or lack thereof) overall.
This is going to be a lifestyle overhaul. Not only do I need to take charge of my headaches, I need to make a preemptive strike against potential health issues in the future. Women who suffer from migraine with aura (aura is explained as any sensory changes, not just visual) supposedly have a greatly increased chance of heart disease and stroke.
I have suffered for too many years. I am more motivated than ever to take control of my brain, and my life, back.
forget these being great ideas for headaches, these are just great ideas!
exercise, adequate hydration and sleep – these three things alone can have a REALLY beneficial impact on your life – both mental and physical health.
good luck on your plan!
fyi, if you have a YMCA near you, they have amazingly cheap membership fees that are based on your income. i only paid a 20 dollar startup fee with 15 a month.
I’m so proud of your efforts to take control of what you can – instead of letting the things you have no control over define who you are.
Take this forced vacation time to concentrate on improving your life, only good will come of it. There is nothing like a crisis to require you to take a long hard look into yourself and make some changes. Everyone of us could stand some improvement – that is a constant fact. I like myself a little better each time I adjust.
I wish I could wave a magic wand and have all things good and wonderful happen for you. I am comforted that without this pain, you wouldn’t know the true pleasure of physical comfort. Without sorrow, you can’t know true joy and without tears you’ll never appreciate simple happiness.
Namaste’
I believe God uses all things for good.