If you suffer from migraine headaches, try yoga. New research shows that adding yoga in addition to medication can reduce the frequency and severity of migraine attacks.
Migraine is one of the most common headache symptoms, affecting more than 10% of the world’s population. Although it is common, many people suffer from migraine attacks without active treatment. They just endure it hard or simply ask for leave without going to work, which greatly affects their life and work performance.
According to a study published in the journal Neurology, only about half of migraine sufferers take medication, and many experience side effects or no significant effect at all.
Fortunately, there may be other solutions besides taking medicine. Indian scholars participating in this study found 114 subjects with episodic migraine and randomly divided them into two groups. One group received traditional physician-prescribed medication, while the other received breathing, relaxation, and yoga exercises in addition to medication.
This whole set of exercises is guided by professional yoga teachers, and the subjects study for 1 hour each time, 3 times a week, for 1 month. Then they went home and practiced on their own, 5 days a week for 2 months.
The results showed that the headache degree and attack frequency of the two groups were reduced, but the frequency and pain degree of the group that practiced yoga were more significantly reduced in the later period, and 12% of the people said that the migraine had disappeared after the end of the experiment. No one in the medication-only group reported getting rid of their headaches. The mean dose of medication was also reduced by 47% in the additional yoga group.
“If you have migraines, you should tell your doctor to add yoga to your regimen,” said study co-author Gautam Sharma, a professor of cardiology at the All India Institute of Medical Sciences.
Why does yoga work?
In this study, subjects performed yoga exercises that began with prayer, breathing, and meditation, followed by relaxation exercises and warm-up movements, followed by a series of yoga movements, followed by great rest (Shavasana), breathing (Pranayama) )ending.
According to the National Institute of Neurological Disorders and Stroke, migraine headaches can last up to three days and may be accompanied by nausea, vomiting, and sensitivity to light and sound.
The causes of migraine include anxiety, depression, fatigue, muscle tension, etc., but the most common trigger is stress, and yoga is a gentle exercise that can effectively relieve stress. “Yoga can improve mood and reduce anxiety, just like it can Anti-anxiety medicine,” Sharma said.
In addition, a 2015 study showed that yoga can increase nitric oxide levels in the body, help blood vessels relax, smooth blood flow, and lower blood pressure. Yoga can also relieve muscle soreness in the shoulders and neck, all of which can help improve migraine headaches.
What other ways can help improve migraine?
In addition to yoga, you can also try these methods:
- Drink more water: One of the reasons for headaches is the lack of water in the body. It is best to drink 8 glasses of water a day and eat more fruits and vegetables rich in water.
- Increase the intake of magnesium: Studies have shown that the cause of migraine in some patients is magnesium deficiency. You can eat more magnesium-rich foods such as spinach, pumpkin seeds, almonds, tuna, beans, and whole grains.
- Vitamin B2 supplementation: Some studies suggest that vitamin B2 can help relieve migraine headaches. You can eat more yogurt, milk, lean meat, eggs, or take nutritional supplements, but it is best to discuss with your doctor before taking it.
- Sleep timing: Maintain a regular sleep schedule. For people with migraines, in addition to lack of sleep can cause symptoms, too much sleep may also give you migraines.
- Regular exercise: In addition to yoga, which can relieve stress, other exercises can also effectively reduce stress. It is best to combine breathing and pranayama exercises to help stabilize the autonomic nervous system, reduce anxiety and muscle tension.
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