Overview
Stick To Exercise Programs For Migraine Relief
Studies have found overwhelming evidence to support the
idea that just moderate aerobic exercise helps to reduce not only the
intensity, but also the frequency and even the duration of migraine
headaches in those who experience migraines without aura.
Migraine headaches come in two varieties. Most sufferers
experience severe headaches along with nausea and a heightened
sensitivity to both light and sound. When the headache is accompanied by
bizarre visual disturbances or unusual head sensations this is known as
migraine headache with aura. Aura usually occurs before any actual head
pain in a migraine episode. Most migraine suffers, however, do not
experience these extreme sensations and instead experience what is known
as migraine without aura. Rapid changes in the flow of blood to the head
is believed to be the cause of the migraine. The aura is theorized to be
associated with constriction of blood vessels in the head, and when the
vessels then widen again the result is head pain, nausea, and
sensitivity to light and sound.
Studies have found that aerobic exercise can be helpful in migraine management,
although exercising during the migraine episode itself can actually worsen the
problem. One study involving patients with a history of migraines who participated
in an aerobic exercise program revealed that they had experienced fewer
migraines that were also of lessened intensity and shorter duration than
did those with a history of migraines who did not exercise. Increased
levels of endorphins and other chemicals in the body are thought to be
behind the reduction of the episodes and the mitigation of the symptoms.
Endorphins are chemicals released inside the body that are associated
with reducing pain.
Another study looked at people who had
experienced migraines with aura chronically and were enrolled in an exercise program.
These people were studied after they had ceased their intake of all anti-migraine
medications that they had been using previous to the study and began the exercise
program after six weeks.
The session involved a ten-minute warm-up followed by twenty minutes of
aerobic exercise performed at a moderate rate, followed by a ten minute
long cooling off session. Participants in this study exercised three
times a week for six weeks, however they did not exercise during
migraine headaches. Their levels of endorphin were measured both before
and after the first exercise session and then again at the end of the
study. In the last four weeks of the study, those who had participated
in this study reported significantly reduced frequency of their
migraines, along with reductions both intensity and duration.
Endorphin levels had increased after exercise in all of the participants, but
interestingly it was those participants who began with the lower
endorphin levels who experienced greater increases in endorphins after
exercise.
The results of these studies indicate what most people
probably already knew: that exercise is good for you even if you have
migraines. When it comes to aerobic exercises, especially when done
moderately, you have a tremendous number of choices. Simply going for a
walk can also help in relaxing you if you live in an area where going
for a walk takes you away from traffic and dogs and mean little kids. Or
you could try biking in order to better escape the dogs and kids, but
you still have to deal with the traffic.
On the other hand, you may wish to go the treadmill route. They aren’t
nearly as expensive as they used to be and the cost would be well worth it if
the result is avoiding headaches for the rest of your life.
Probably the best bet is to either shell out the dough for a health club
membership or, better yet, buy one of those recumbent bikes. These are great
because you can sit back and sort of relax, watch your favorite TV show or even
play a video while getting your exercise, knocking off some pounds and
may even beating your migraines.