Lifestyle Changes for Better Migraine Management

Have you ever felt so pumped to face a day that you are overflowing with optimism and confidence to face whatever challenge gets thrown at you? But then, moments later, your migraine decides to show up unannounced, and there you are, suddenly holed in a dark corner of your room, hoping the pain will magically go away. Yes, migraine is an instant day-ruiner, but you can eventually experience migraine relief in Farmington MI, with proper care and some lifestyle changes.

Unfortunately for some people, migraine can worsen over time, but the symptoms can gradually improve after many years for others. But do we want to wait for years to be able to manage our symptoms? 

Migraine can result from different conditions and events such as sensory overload, changes in hormone levels, stress, and weather or temperature fluctuations. In addition, hunger, poor sleeping habits, drug abuse/misuse, and drinking excessive caffeine can increase the risks for migraine episodes. 

Notably, some triggers are not that easy to avoid or remove from your routine, but there are significant impact lifestyle changes that you can do to manage them.


Improve your sleeping habits

Good sleep is vital for your body and can bring many benefits. So, if you are used to sleeping whenever you feel like it, it’s time to make a few changes. Start by finding the most optimal sleeping hours that you can sustain and stick with that schedule. Then, make sure you follow a consistent sleeping schedule every day and get at least seven hours of rest. 

If this proves to be difficult, find possible distractions in your bedroom and eliminate them. For example, replace the lighting fixtures if it’s too bright or distracting or keep your mobile devices far from you before going to bed.

Work on your stress management

Stress is a part of life, yet it can also trigger several health concerns. Therefore, learning stress management techniques can be very helpful. Identifying your primary stressor can help you plan the next logical steps. If a particular situation proves to be very stressful for you, gather your thoughts and identify how you can avoid, workaround, or deal with this situation to be more manageable in the future. Practicing how to prevent or alter your stress triggers until you adapt and accept the problem may also be necessary. Familiarizing yourself with some breathwork exercises may help you calm down and think clearly when facing an unprecedented stressful situation.

Keep a healthy diet

A healthy diet brings many benefits for you physically and mentally. Additionally, it can keep your migraine symptoms manageable. Simple changes to your usual diet can bring surprising benefits to your overall health. Choose to eat more food items rich in vitamins and minerals in your daily meals. Reduce your caffeine intake, keep yourself hydrated, and the most important is never to skip a meal. 

Of course, these diet changes are easier said than done, so you will need a lot of willpower to stick with the new routine. If you succeed in keeping that momentum and healthy framework of thinking, we guarantee that the whole experience will be more rewarding than you think.

To learn more about the connection between head and neck injuries and migraines, download our complimentary e-book by clicking the image below.

Limit drug intake

Being dependent on pain medication is not the healthiest and most sustainable option in the long run. Your body can eventually learn to tolerate it, and it may not be able to manage pain as well as it used to do. In addition, there are many pain relief medications with ingredients that can make headaches worse. So, we suggest reading the label of your medicine, knowing its side effects, and sticking with the prescribed dose only. 

Suppose you notice that your migraine attacks worsen or even increase in frequency after taking medication. In that case, it means the drug is not working, and you should skip it altogether. If you experience specific reactions to medications, inform your doctor right away. It may not be the most practical option for your migraine relief in Farmington MI.


Some people make their migraine episodes worse when they exercise, while others prompt an attack. But research shows that exercise can effectively reduce the frequency, severity, and duration of migraine attacks. So it sounds like a good option for migraine relief in Farmington MI, don’t you think?

Exercise releases happy hormones and elevates the levels of your beta-endorphins. These chemicals help manage your stress and pain and reduce migraine attacks. We encourage you to engage in moderate-intensity physical activity at least three times a week for 30 to 50 minutes. You don’t have to go for the extreme exercises right away; you can start with low-impact activities like gentle stretching, walking, gardening, cycling, or using an elliptical machine.

Keep a Migraine Diary

Keeping track of your migraine attacks, their symptoms, and possible triggers can help you find the best approach to guide you as you navigate the migraine world. This diary will also allow you to identify specific changes you need to focus on to prevent future episodes. So what should you put in your migraine diary? Here are some ideas:

  • Frequency and duration of your migraine episodes
  • Specific pain points
  • Types of sensations that you feel
  • Triggers of your migraine attacks (food, mood, most recent activities, etc.)
  • Other accompanying symptoms
  • Medicines you take to help with the pain
  • Effectiveness of the medicine, how long before the effect took place, and how long it lasted

The more information you know about your migraine episodes, the better information you can give to your doctor when consulting for migraine relief in Farmington MI.


Upper Cervical Care for Migraine relief in Farmington MI

Premier Family Wellness and Spinal Care is an upper cervical chiropractic practice that aims to provide natural, safe, and gentle techniques to help manage your migraine and eliminate its symptoms. 

Our upper cervical chiropractic adjustments can help eliminate signal interferences that may be contributing to the abnormal activity inside the brain. The spinal corrections can also help reduce risks for migraines due to excessive pressure buildup in the skull, brainstem and trigeminal nerve irritation, and poor blood circulation.

Do you want to understand upper cervical chiropractic adjustments better? Learn how these can provide migraine relief in Farmington MI, by booking a consultation with us at 248-478-6203 or sending a message online.


To schedule a consultation with Dr. Perkins, call 248-780-8864 or just click the button below area.

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If you are outside of the local area you can find an Upper Cervical Doctor near you at

Dr. Chris Perkins Chiropractor Farmington Hills Mi.

Meet Dr. Christopher Perkins

Dr. Perkins grew up in Novi, Michigan and attended Palmer College of Chiropractic in Davenport, Iowa. He received his Doctorate Magna Cum Laude with a focus on Upper Cervical Chiropractic care. Chris is well known in the community for his public speaking and holds a number of professional certifications. We are proud to say that Dr. Perkins and Perkins Family Wellness has been recognized by Hour Magazine as one of the Top Chiropractors in Metro Detroit  for 3 years in row.

Learn more about the doc.


"After 30 plus years of almost daily headaches and increasing severe debilitating migraines, I am pain free. I had tried everything, including 3 different chiropractors, medical tests, food allergy tests, special prism glasses, massage, etc. Dr. Perkins was a life changer for sure. Thanks to Dr. Perkins, I now know what it is like to live without pain. For someone with my headache history, this is a miracle"... Kathy Hiatt
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At Premier Family Wellness & Spinal Care in Farmington, MI will not only help you get well, but also stay well.


33966 West 8 Mile Rd. Suite 103
Farmington, MI 48335

Office Hours

Mon: 9am - 6pm
Tues: 8am - 12:30pm
Wed: 9am - 6pm
Thurs: 9am - 5pm
Fri: Closed
Sat/Sun: Closed
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