Health
'I feel a migraine coming on, what can I do right away?': Ask a doctor
People who suffer from migraines — one out of every seven people globally, statistics show — know that time is of the essence.
When the first signs and symptoms appear, taking quick action can help stop the headache in its tracks — while failing to take those steps can result in a potentially debilitating episode.
People who live with migraines often suffer from daily anxiety about when the next migraine will hit, or whether it will interrupt work or other plans, noted Dr. Robert Cuyler, a psychologist in Houston, Texas, who specializes in chronic headaches.
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“That anxiety can actually lead to worsened symptoms for people whose migraines are accelerated by heightened stress levels,” he said.
Experts agree that finding a calm, quiet and dark environment can be helpful.
One out of every seven people around the world suffers from migraines, statistics show. (iStock)
“This can help reduce the sensory overload, especially visual, that is often associated with migraine onset,” said Dr. Robert Cuyler, a psychologist in Houston, Texas, who specializes in chronic headache.
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Breathwork can also be helpful, he advised.
“Calming breathing exercises can be particularly beneficial in quieting the anxiety that frequently accompanies migraine pain,” said Cuyler, who is also chief clinical officer of Freespira, a Washington company that makes an FDA-cleared treatment for panic attacks and PTSD symptoms.
“This not only helps in immediate symptom management, but it can also have a direct impact on future situations.”
“Calming breathing exercises can be particularly beneficial in quieting the anxiety that frequently accompanies migraine pain,” an expert said. (iStock)
Other potentially helpful actions include applying temperature therapy with hot or cold compresses or sipping a caffeinated drink, according to Mayo Clinic.
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While some people find relief in medications — including over-the-counter pain relievers and prescription drugs — Cuyler emphasized the power of the mind-body connection in controlling migraines.
“When a migraine strikes, people understandably run to the medicine cabinet — but it’s also essential to consider the emotional load of chronic headaches,” he said.
Finding a calm, quiet and dark environment can help alleviate migraine pain, experts said. (iStock)
“Addressing the psychological aspects of migraines is an often overlooked tool that can greatly help a person’s ability to cope with and potentially reduce the toll of these debilitating headaches.”
It can also be helpful to remind yourself that it’s just a temporary condition, according to Cuyler.
“The pain will eventually pass, and ordinary life will be possible again,” he said.
“This approach can help reduce that anxiety and promote a sense of control, which is vital when dealing with the often unpredictable nature of migraines.”
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Cuyler also recommended reflecting on the positive events or situations you’ve avoided out of fear of a migraine.
Anyone who suffers from severe or frequent migraines should contact a health care professional for diagnosis and treatment recommendations. (iStock)
“We know that avoidance can ‘shrink’ your life and increase isolation, loneliness and eventually even depression.”
It can also be helpful to keep a migraine diary, recording any potential triggers when headaches occur.
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Anyone who suffers from severe or frequent migraines should contact a health care professional for diagnosis and treatment recommendations, experts noted.
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Scientists have linked eating leafy green vegetables such as spinach, kale and broccoli to better lung health.
There are two primary forms of vitamin K found in foods. The primary kind is vitamin K1, found mainly in vegetables, which plays a major role in the body’s blood-clotting process.
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Vitamin K2 is found in fermented foods, certain dairy products, eggs and meats and helps regulate calcium in the body and supports bone health.
Researchers at Australia’s Edith Cowan University examined whether dietary intake of vitamins K1 and K2 was associated with chronic obstructive pulmonary disease (COPD), asthma and lung function.
Leafy green vegetables are high in vitamin K1, a nutrient that researchers have observed conributes to improved lung health. (iStock)
“Chronic respiratory diseases, including chronic obstructive pulmonary disease (COPD) and asthma, are among the most prevalent noncommunicable diseases worldwide and were the third leading cause of death in 2019, accounting for 4 million deaths and affecting 454.6 million individuals globally,” the scientists reported in the introduction to their study, published in The American Journal of Clinical Nutrition.
“Although asthma and COPD can be managed with available treatments, neither condition is curable, underscoring the need for effective prevention strategies,” they added.
The leading cause of COPD is smoking, the Mayo Clinic reported. Exposure to other irritants, such as dust, chemicals and pollution, can also cause it.
The researchers analyzed data from 179,062 participants over a 10-and-a-half-year period and concluded that, “Higher dietary vitamin K1 intake was associated with better lung function and a lower rate of COPD.”
Researchers found that people who increased their vitamin K1 intake were less likely to develop COPD. (iStock)
Participants who consumed the most vitamin K1 had a 16% lower likelihood of COPD, the researchers observed. The effects were more pronounced in smokers and participants with high-risk occupations.
Consumption of vitamin K2 did not result in lower COPD rates.
“No association was observed for vitamin K1 or vitamin K2 intakes and asthma,” the researchers also wrote.
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Associate Professor Marc Sim, who was involved in the study, said that it’s likely Vitamin K activates a protein that may help keep lung tissue flexible and prevent damage.
Because the study was observational, it cannot prove that vitamin K1 directly reduces COPD risk, only that higher intake was associated with better lung health.
Researchers have associated higher consumption of leafy green vegetables with better lung function. (iStock)
Just one extra serving of leafy greens “is an achievable way to boost your vitamin K1 intake,” said Chengfeng Li, one of the study’s researchers.
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Other foods rich in vitamin K1 include collard greens, Swiss chard, Brussels sprouts and turnip greens.
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