Soumya Prakash Pradhan

India is home to millions of people who are affected by migraines, a neurological disorder.

If you are one of them, you must know that migraines can be debilitating and significantly impact your daily life.

They are characterised by throbbing, pulsating pain on one or both sides of the head, often accompanied by nausea, vomiting, and sensitivity to light and sound.

While the exact cause of migraines is unknown, they can be triggered by various factors, including stress, hormonal changes, certain foods, and even technology.

Adjust your screen settings:

To prevent migraines caused by technology, there are several things you can do.

First, adjust your screen settings to reduce the blue light emission that can cause eye strain and headaches.

This is one of the most common triggers for migraines, especially when screen time is prolonged. You can also use a blue light filter app or glasses to reduce the impact of blue light on your eyes.

Also, make sure that your screen is positioned at the correct height to avoid neck and shoulder strain.

Take regular breaks:

Taking regular breaks from screen time is essential in preventing migraines. Experts recommend taking a break every 20 minutes to rest your eyes and reduce eye strain.

During your break, try doing some gentle neck and shoulder stretches to relieve tension and improve blood flow.

Use ergonomic accessories:

Using ergonomic accessories such as an adjustable chair and a comfortable keyboard and mouse can help reduce strain on your neck, shoulders, and wrists.

This can prevent tension headaches and migraines caused by poor posture or prolonged sitting.

Limit your exposure to sound:

Sensitivity to sound is a common symptom of migraines. To prevent this, consider using noise-cancelling headphones or earplugs to reduce your exposure to loud or disruptive sounds.

You can also listen to calming music or white noise to help you relax and reduce stress.

Stay hydrated:

Dehydration is a common trigger for migraines. Make sure to drink plenty of water throughout the day to keep your body hydrated and prevent headaches.

You can also try drinking herbal tea or adding electrolyte powder to your water to improve hydration and prevent migraines.

Practice good sleep hygiene:

Poor sleep hygiene can contribute to migraines. Make sure to establish a regular sleep schedule and create a sleep-conducive environment by keeping your bedroom dark, quiet, and cool.

You can also try using a sleep tracking app or device to monitor your sleep patterns and identify areas for improvement.

Manage stress:

Stress is a significant trigger for migraines. To prevent this, try practicing stress-management techniques such as meditation, deep breathing, or yoga.

You can also use stress-reducing apps or devices to help you relax and reduce tension.

Maintain a healthy diet:

Certain foods and drinks can trigger migraines, including caffeine, alcohol, and processed foods.

To prevent migraines, maintain a healthy diet that includes plenty of fruits, vegetables, lean protein, and whole grains.

You can also consult with a registered dietitian to identify any specific dietary triggers and develop a customised meal plan.

Consider using wearable technology:

Wearable technology such as smartwatches and fitness trackers can help you monitor and manage your health.

Some devices can even detect changes in your heart rate or stress levels and provide recommendations to prevent migraines.

Consult with a healthcare professional:

If you are experiencing frequent migraines, it is essential to consult with a healthcare professional.

They can help identify any underlying medical conditions and develop a personalised treatment plan to manage your symptoms.

They can also recommend specific tech tools or devices that can help prevent migraines.