Tips to avoid exercise induced migraines!
1️⃣ Stay hydrated
Dehydration is one of the most common triggers for headaches and migraines. To avoid dehydration triggering an attack during or after make sure you stay hydrated.
Drink water before, during, and after your physical activity to decrease your risk of a migraine!
2️⃣ Avoid low blood sugar
Episodes of low blood sugar are associated with headache triggers. This trigger can occur with exercise due to our body using more energy to keep up with the demand of activity.
To prevent low blood sugar from triggering a migraine make sure you eat at 60-90 minutes before exercise. Also, keep a small snack with you to have during or after the workout if you are experiencing symptoms related to low blood sugar.
3️⃣ Get in a solid warm-up & cool down
For those who have migraines, sudden changes in their body’s heart rate and blood pressure can be potential trigger attacks. Most people only need a short warm up, about 5 minutes
Give yourself 5-10 min. to warm up, increasing the intensity over time. This gives your body time to prepare for moderate or vigorous levels of physical activity.
Do the same when you’re done. Just as sudden increases can cause a migraine, so can sudden drops. Take 10-15 min. to slowly let your HR and BP to lower back to your normal levels after your workout.
4️⃣ Choose the right intensity
Be mindful of the intensity of physical activity your body is able to handle.
If you are new to exercise, don’t start off with running. Start walking. Lifting weights for the first time? Go lighter than you think.
Ensure your body has time to become more accustomed to new routines and activities.
It’s okay to push yourself with new challenges, but too much, too soon, too often can trigger attacks.
5️⃣ Be mindful of your environmental triggers
Just as you would with normal daily activities, be mindful of the triggers you have normally while exercising. High temperature, bright lights, allergies, loud noises, etc. Take these possible triggers into account so that your body doesn’t become overwhelmed.