Migraines are the most common form of headache that can cause severe throbbing pain – usually on one side of the head – and severely affect quality of life. A migraine attack can last hours or days and often comes with nausea, vomiting and extreme sensitivity to light and sound.
According to a 2018 Deloitte Access Economics Report, almost 5 million people in Australia live with migraine, with 7.6% of them – around 400,000 people – experiencing chronic migraine, which means more than 15 migraine days per month.
Migraines are much more common in women than men and more prevalent in working-age people.
“During a flare, all people want to do is lie in a cold dark room and not do anything,” says Adnan Asger Ali, a physiotherapist and the deputy national chair at Musculoskeletal Physiotherapy Australia. But research shows regular exercise may have a preventive effect in reducing the number and intensity of migraines. One of the main reasons physical activity may help relieve migraines, says Ali, is that the body releases endorphins (natural painkillers) during exercise.
“Physical therapy can complement the pharmacological management of migraines,” he says. “It might mean that they take two Panadol instead of two codeine, and that’s still going to be a win because they’re not taking the hard stuff.”
A proper physical assessment is necessary to tailor a treatment plan to the individual, and individuals should consult with a health professional before embarking on a new exercise regime, but here are some suggestions on physical exercise that might help manage migraine.
The class: yoga and tai chi
Ali says slow movements, meditation and relaxation have significant beneficial effects on people who suffer from migraines. That includes activities such as yoga and tai chi.
In a recent randomized clinical trial that involved 114 patients aged 18 to 50 years with a diagnosis of episodic migraine, researchers found that people who practised yoga as an add-on therapy had less frequent and less intense migraines than those who received medical treatment alone.
Tai chi can also serve as a preventive measure for migraines. In a 2018 randomised controlled trial of 82 Chinese women with episodic migraines, researchers found that after 12 weeks of tai chi training, the women experienced significantly fewer migraine attacks.
The move: chin tuck
Neck stiffness and postural issues can be a driver for migraines, says Ali. He suggests the chin tuck, or cervical retraction, exercise to strengthen neck muscles and improve mobility.
The chin tuck exercise can be performed standing or sitting. Begin by sitting upright and looking straight ahead, keeping your neck and shoulders relaxed. Place a finger on your chin and gently glide your chin down – tuck your chin to your neck. Don’t hold your breath, move your head up or down or bend your neck forward.
You might feel a gentle pull at the base of the head and top of the neck. Hold the position for about five seconds and repeat the exercise 10 times – as long as it doesn’t cause any pain.
The activity: walking, jogging, running and cycling
Aerobic exercises such as walking, jogging, running and cycling might help mitigate migraine.
A systematic review of studies on exercise and migraine published in The Journal of Headache and Pain in 2019 found that moderate-intensity exercise – physical activities that elevate your heart rate and cause you to breathe harder but still allow you to carry on a conversation – can decrease the number of migraine days.
“Any activity that people will do consistently and that they enjoy will be good for them,” says Ali.
The hard pass: high-intensity interval training
Ali warns against HIIT workouts, which alternate short bursts of intense cardio exercise with rest or lower-intensity exercise. “Very high-intensity exercise is discouraged if it triggers your migraine,” he says.
In some people, high-intensity exercise can trigger a migraine attack. But research has shown that regular HIIT workouts might be more beneficial than moderate exercise for others, highlighting the importance of a personalized exercise plan.
The main symptom of a migraine is usually an intense headache on 1 side of the head. The pain is usually a moderate or severe throbbing sensation that gets worse when you move and prevents you carrying out normal activities. In some cases, the pain can occur on both sides of your head and may affect your face or neck.
Additional symptoms
Other symptoms commonly associated with a migraine include:
feeling sick
being sick
increased sensitivity to light and sound, which is why many people with a migraine want to rest in a quiet, dark room
Some people also occasionally experience other symptoms, including:
Not everyone with a migraine experiences these additional symptoms and some people may experience them without having a headache. The symptoms of a migraine usually last between 4 hours and 3 days, although you may feel very tired for up to a week afterwards.
Symptoms of aura
About 1 in 3 people with migraines have temporary warning symptoms, known as aura, before a migraine.
These include:
visual problems – such as seeing flashing lights, zig-zag patterns or blind spots
numbness or a tingling sensation like pins and needles – which usually starts in 1 hand and moves up your arm before affecting your face, lips and tongue
feeling dizzy or off balance
difficulty speaking
loss of consciousness – although this is unusual
Aura symptoms typically develop over the course of about 5 minutes and last for up to an hour. Some people may experience aura followed by only a mild headache or no headache at all.
When to get medical advice
You should see a GP if you have frequent or severe migraine symptoms that cannot be managed with occasional use of over-the-counter painkillers, such as paracetamol. Try not to use the maximum dosage of painkillers on a regular or frequent basis as this could make it harder to treat headaches over time.
You should also make an appointment to see a GP if you have frequent migraines (on more than 5 days a month), even if they can be controlled with medicine, as you may benefit from preventative treatment. You should call 999 for an ambulance immediately if you or someone you’re with experiences:
References:
Paralysis or weakness in 1 or both arms or 1 side of the face
stroke or meningitis, and should be assessed by a doctor as soon as possible.
It’s hard to lose weight. A doctor shares 6 essential tips to make it easier. A Harvard doctor shares her best strategy for measuring progress — and it has nothing to do with the scale. Choosing unhealthy foods can also lead to weight gain. And it’s not as simple as just eating too many calories.
An unhealthy diet triggers changes in the way your brain, gut, and hormones work together. “An unhealthy diet will lead to more inflammation. That includes inflammation in the brain, and adverse effects on hormones that influence brain function,” Manson said.
Ever notice how you can burn right through an entire bag of potato chips or a sleeve of cookies? Highly processed foods, refined carbohydrates, and sugar don’t make you feel full. “In fact, they lead to a sort of rebound hunger where you’re eating many more calories than you would need if you had a high-quality diet,” Manson said.
Processed foodsoften have the nutrients and fiber stripped out of them. They are more likely to be absorbed into the bloodstream quickly, which leads to an insulin surge. That’s what makes you feel hungry and can lead to overeating and weight gain.
If your doctor recommends it, there are ways to lose weight safely. A steady weight loss of 1 to 2 pounds per week is recommended for the most effective long-term weight management. That said, many eating plans leave you feeling hungry or unsatisfied. These are major reasons why you might find it hard to stick to a healthier eating plan.
However, not all diets have this effect. Low carb diets and whole food, lower calorie diets are effective for weight loss and may be easier to stick to than other diets. Here are some ways to lose weight that employ healthy eating, potentially lower carbs, and that aim to:
When you do that, your hunger levels go down, and you generally end up eating fewer calories (1Trusted Source).
With a low carb eating plan, you’ll utilize burning stored fat for energy instead of carbs.
If you choose to eat more complex carbs like whole grains along with a calorie deficit, you’ll benefit from higher fiber and digest them more slowly. This makes them more filling to keep you satisfied.
A 2020 study confirmed that a very low carbohydrate diet was beneficial for losing weight in older populations (2).
Research also suggests that a low carb diet can reduce appetite, which may lead to eating fewer calories without thinking about it or feeling hungry (3Trusted Source).
Note that the long-term effects of a low carb diet are still being researched. It can also be difficult to adhere to a low carb diet, which may lead to yo-yo dieting and less success in maintaining a healthy weight.
There are potential downsides to a low carb diet that may lead you to a different method. Reduced calorie diets can also lead to weight loss and be easier to maintain for longer periods of time.
If you opt for a diet focusing instead on whole grains over refined carbs, a 2019 study correlated high whole grain with lower body mass index (BMI) (4Trusted Source).
To determine the best way for you to lose weight, consult your doctor for recommendations.
2. Eat protein, fat, and vegetables
Each one of your meals should include:
a protein source
fat source
vegetables
a small portion of complex carbohydrates, such as whole grains
To see how you can assemble your meals, check out:
Here’s how to determine how much you need to eat without eating too much. Many factors determine your specific needs, but generally, an average person needs (9Trusted Source):
56–91 grams per day for the average male
46–75 grams per day for the average female
Diets with adequate protein can also help:
reduce cravings and obsessive thoughts about food by 60%
plant-based proteins: beans, legumes, quinoa, tempeh, and tofu
Low carb and leafy green vegetables
Don’t be afraid to load your plate with leafy green vegetables. They’re packed with nutrients, and you can eat very large amounts without greatly increasing calories and carbs.
Vegetables to include for low carb or low calorie eating plans:
broccoli
cauliflower
spinach
tomatoes
kale
Brussels sprouts
cabbage
Swiss chard
lettuce
cucumber
Healthy fats
Don’t be afraid of eating fats.
Your body still requires healthy fats no matter what eating plan you choose. Olive oil and avocado oil are great choices for including in your eating plan.
Other fats such as butter and coconut oil should be used only in moderation due to their higher saturated fat content (12Trusted Source).
3. Move your body
Exercise, while not required to lose weight, can help you lose weight more quickly. Lifting weights has particularly good benefits.
By lifting weights, you’ll burn lots of calories and prevent your metabolism from slowing down, which is a common side effect of losing weight (13Trusted Source, 14Trusted Source, 15Trusted Source).
Try going to the gym three to four times a week to lift weights. If you’re new to the gym, ask a trainer for some advice. Make sure your doctor is also aware of any new exercise plans.
If lifting weights is not an option for you, doing some cardio workouts such as walking, jogging, running, cycling, or swimming is very beneficial for weight loss and general health.
If you opt for a low carb eating plan, it’s not necessary to count calories as long as you keep your carb intake very low and stick to protein, fat, and low carb vegetables.
If you find yourself not losing weight, you may want to keep track of your calories to see if that’s a contributing factor.
If you’re sticking to a calorie deficit to lose weight, you can use a free online calculator like this one.
Enter your sex, weight, height, and activity levels. The calculator will tell you how many calories to eat per day to maintain your weight, lose weight, or lose weight fast.
You can also download free, easy-to-use calorie counters from websites and app stores. Here’s a list of 5 calorie counters to try.
Note that eating too few calories can be dangerous and less effective for losing weight. Aim to reduce your calories by a sustainable and healthy amount based on your doctor’s recommendation.
Breakfast ideas
poached egg with sliced avocado and a side of berries
Institute for Quality and Efficiency in Health Care. “Health benefits of losing weight”. Fact sheet, Informed Health Online. Institute for Quality and Efficiency in Health Care. Retrieved 27 June 2013.
Pathak, K.; Soares, M. J.; Calton, E. K.; Zhao, Y.; Hallett, J. (1 June 2014). “Vitamin D supplementation and body weight status: a systematic review and meta-analysis of randomized controlled trials”. Obesity Reviews. 15 (6): 528–37. doi:10.1111/obr.12162. ISSN1467-789X. PMID24528624.
Sumithran, Priya; Proietto, Joseph (2013). “The defence of body weight: A physiological basis for weight regain after weight loss”. Clinical Science. 124 (4): 231–41. doi:10.1042/CS20120223. PMID23126426.
Hart, Katherine (2018). “4.6 Fad diets and fasting for weight loss in obesity.”. In Hankey, Catherine (ed.). Advanced nutrition and dietetics in obesity. Wiley. pp. 177–182. ISBN9780470670767.
“Fact Sheet—Fad diets”(PDF). British Dietetic Association. 2014. Retrieved 12 December 2015. Fad-diets can be tempting as they offer a quick-fix to a long-term problem.
Neumark-Sztainer, Dianne; Sherwood, Nancy E.; French, Simone A.; Jeffery, Robert W. (March 1999). “Weight control behaviors among adult men and women: Cause for concern?”. Obesity Research. 7 (2): 179–88. doi:10.1002/j.1550-8528.1999.tb00700.x. PMID10102255.
Kirsch, I. (June 1996). “Hypnotic enhancement of cognitive-behavioral weight loss treatments–another meta-reanalysis”. Journal of Consulting and Clinical Psychology. 64 (3): 517–19. doi:10.1037/0022-006X.64.3.517. PMID8698945. INIST:3143031.
Andersen, M. S. (1985). “Hypnotizability as a factor in the hypnotic treatment of obesity”. International Journal of Clinical and Experimental Hypnosis. 33 (2): 150–59. doi:10.1080/00207148508406645. PMID4018924.
Allison, David B.; Faith, Myles S. (June 1996). “Hypnosis as an adjunct to cognitive-behavioral psychotherapy for obesity: A meta-analytic reappraisal”. Journal of Consulting and Clinical Psychology. 64 (3): 513–16. doi:10.1037/0022-006X.64.3.513. PMID8698944.
Migraines are the most common form of headache that can cause severe throbbing pain – usually on one side of the head – and severely affect quality of life. A migraine attack can last hours or days and often comes with nausea, vomiting and extreme sensitivity to light and sound.
Tai chi can also serve as a preventive measure for migraines. In a 2018 randomised controlled trial of 82 Chinese women with episodic migraines, researchers found that after 12 weeks of tai chi training, the women experienced significantly fewer migraine attacks.
The activity: walking, jogging, running and cycling
In some people, high-intensity exercise can trigger a migraine attack. But research has shown that regular HIIT workouts might be more beneficial than moderate exercise for others, highlighting the importance of a personalized exercise plan.
Definition:
Symptoms of aura
You should also make an appointment to see a GP if you have frequent migraines (on more than 5 days a month), even if they can be controlled with medicine, as you may benefit from preventative treatment. You should call 999 for an ambulance immediately if you or someone you’re with experiences:
