The Relationship Between Exercise, Migraine, and Prevention: Insights and Strategies

Migraine is a neurological condition characterized by recurrent episodes of throbbing headaches, often accompanied by nausea, vomiting, and sensitivity to light and sound, affects millions worldwide. In recent years, the relationship between exercise and migraines has gained significant attention. Drawing upon scientific research, this article explores the intricate relationship between migraines and physical activity and prevention strategies that can minimize post-exercise migraines.

Does exercise help migraines or cause migraines?

For some migraine sufferers, exercise can lead to painful attacks. Often, the trigger for these exercise-induced migraines is dehydration. Sometimes, it’s the intensity or type of exercise — not physical activity itself — that is the culprit.

When hydration and intensity are managed, emerging evidence suggests that regular physical activity may actually reduce the frequency and severity of migraines in some individuals.

Several benefits of exercise may explain the migraine-preventive effects of exercise:

• Endorphins and migraines: Endorphins are natural painkillers produced by the body, and their levels can influence migraine frequency and severity. Regular exercise can help reduce the frequency and intensity of migraines by increasing endorphin levels.
• Better blood flow: Regular exercise promotes cardiovascular fitness and improves blood flow, which may have a positive impact on vascular function in the brain. In fact, its ability to support normal blood flow in the brain is one of the reasons the herbal butterbur extract, Petadolex®, is recommended by doctors as part of a migraine management plan. Enhanced vascular health may potentially reduce the risk of migraine attacks triggered by fluctuations in cerebral blood flow.
• Lower cortisol: Stress is a common trigger for migraines in many individuals. Exercise has been shown to reduce stress levels by lowering cortisol, the body’s primary stress hormone, and promoting relaxation through the release of tension in the muscles.
• Sleep Quality: Poor sleep quality and irregular sleep patterns are known triggers for migraines. Exercise can improve sleep duration and quality, which may contribute to a reduction in migraine frequency and severity.

Magnesium and exercise

People with migraines often also have a magnesium deficiency. This deficiency can disrupt normal brain and nerve functions. During exercise, magnesium is often depleted as we sweat. This is another factor that may trigger exercise-induced migraines.  It’s also the reason that it can be important to include Dolovent™ in your migraine-prevention strategy.

Dolovent is a doctor-recommended dietary supplement that provides high-potency magnesium along with more than 20 other nutrients that support brain health.

Scientific evidence supporting the role of exercise in headache treatment

Numerous studies have investigated the relationship between exercise and migraine, yielding promising findings for making exercise part of a migraine prevention strategy:

• A study published in the journal Cephalalgia found that regular aerobic exercise, such as brisk walking or cycling, was associated with a significant reduction in migraine frequency and intensity among participants.¹
• Another study published in Headache: The Journal of Head and Face Pain reported that a structured exercise program, consisting of aerobic and strength-training exercises, led to a decrease in the number of migraine days per month and improved overall quality of life in migraine sufferers.²
• A systematic review and meta-analysis published in the journal Neurology concluded that physical activity was associated with a modest but significant reduction in the odds of experiencing migraines.³

Planning a “headache-prevention” workout routine

While exercise holds promise as a migraine prevention strategy, it’s essential to approach physical activity with caution, especially for individuals prone to exercise-induced migraines. Remember that moderate-intensity exercise produces more favorable favorable results in migraine prevention that high-intensity exercise which can often trigger migraines. Here are factors to consider for staying active while avoiding exercise-induced migraine.

1. Choosing aerobic exercises like walking, jogging, swimming, or cycling are particularly effective.
2. Start slowly. If you’re new to exercise or have a history of migraines from physical activity, start with low-impact exercise such as yoga. Gradually increase the intensity and duration of your workouts as tolerated.
3. Migraine-hydration is crucial in avoiding post-exercise headaches. This means avoiding dehydration by drinking plenty of water throughout the day and especially before, during and after physical activity.
4. Warm-up and cool down. Start with a gentle warm-up and end with a cool-down to prevent sudden changes that could trigger a migraine.
5. Be consistent. Regular, moderate exercise is key. Establishing a routine can help stabilize endorphin levels and reduce migraine frequency over time. Aim for at least 30 minutes of moderate-intensity exercise on most days of the week. Consistency is key to reaping the long-term benefits of exercise for migraine prevention.
6. Listen to Your Body: Pay attention to how your body responds to different types and intensities of exercise. If you notice that certain activities trigger migraines, modify your routine accordingly.
7. Include Relaxation Techniques: Incorporate relaxation techniques such as deep breathing, meditation, or progressive muscle relaxation into your post-exercise routine to promote stress reduction and muscle relaxation.

Yoga: an excellent exercise for managing migraines

Yoga, an ancient practice originating in India, has gained popularity worldwide for its holistic approach to health and wellness. Beyond its physical benefits, such as improved flexibility and strength, the regular exercise of yoga can be particularly beneficial for migraine sufferers.

A key benefit is that yoga empowers individuals to take an active role in their migraine care. Whether practiced as a standalone therapy or as a complement to conventional treatments, yoga offers valuable tools for promoting overall well-being and minimizing the impact of migraines on daily life.

How The Regular Exercise of Yoga Benefits Migraine Sufferers

• Stress Reduction: Yoga practices, such as meditation, deep breathing (pranayama), and guided relaxation (yoga nidra), activate the parasympathetic nervous system, also known as the “rest and digest” response. By inducing a state of relaxation, yoga can help alleviate stress and tension, thereby reducing the likelihood of migraine episodes.
• Improved Circulation: Certain yoga postures (asanas) are designed to improve blood circulation and alleviate tension in the muscles and joints. Gentle stretches and twists can help release tightness in the neck, shoulders, and upper back—common areas where tension accumulates in migraine sufferers. Improved circulation may also contribute to better oxygenation of the brain, potentially reducing the frequency and severity of migraines.
• Enhanced Body Awareness: Migraine sufferers often experience heightened sensitivity to sensory stimuli, such as light, sound, and movement. Yoga encourages practitioners to cultivate greater body awareness and sensitivity, allowing them to recognize early warning signs of an impending migraine and take proactive measures to prevent or manage it.

Conclusion

While it may initially seem counterintuitive for migraine sufferers to exercise, evidence suggests that regular physical activity can be a valuable tool in migraine prevention. By following appropriate guidelines, individuals with migraines can incorporate exercise into their lifestyle with lower risk of exercise-induced migraine and—over time—experience reduced frequency and severity of attacks not associated with exercise.

As with any healthcare intervention, it’s essential to consult with a healthcare provider before initiating a new exercise regimen, especially if you have underlying health conditions or concerns.