Singapore Headache & Migraine Clinic

The Role of Hydration in Migraine Prevention
Migraine is a prevalent and debilitating condition that affects many individuals in Singapore. With the country's tropical climate, maintaining adequate hydration is crucial, not only for overall health but also as a preventive measure against migraines. Dehydration can trigger migraines or exacerbate their symptoms, making it essential for sufferers to understand the importance of staying hydrated.

The Importance of Adequate Hydration in Preventing Migraines

Water plays a vital role in various physiological functions, including maintaining blood volume, regulating body temperature, and ensuring proper cellular function. When the body is dehydrated, it can lead to a reduction in blood volume, causing a decrease in the oxygen supply to the brain. This can trigger headaches and migraines, as the brain is highly sensitive to changes in oxygen levels and blood flow.

Dehydration can also cause an imbalance in electrolytes, leading to increased nerve excitability and, consequently, migraine symptoms. Given Singapore’s hot and humid weather, the risk of dehydration is higher, making it imperative to focus on adequate fluid intake.

Tips on Maintaining Proper Hydration Throughout the Day

Start Your Day with Water:
Begin your day by drinking a glass of water. This helps rehydrate your body after several hours of sleep and sets a positive tone for maintaining hydration throughout the day.

Carry a Water Bottle:
Keep a reusable water bottle with you at all times. This serves as a visual reminder to drink water regularly and makes it convenient to stay hydrated whether you're at work, school, or on the go.
Set Hydration Goals:

Aim to drink at least eight 8-glasses of water a day,.
Adjust your intake based on your activity level, climate, and individual needs.
Monitor Your Urine Colour:
A simple way to gauge hydration is by observing the colour of your urine. Light yellow or straw-coloured urine typically indicates adequate hydration, while darker urine suggests the need for more fluids.

Incorporate Hydrating Foods:
Include water-rich foods in your diet, such as fruits and vegetables. Cucumbers, oranges, watermelons, and strawberries are excellent choices that contribute to your daily fluid intake.
Limit Dehydrating Beverages:
Reduce consumption of caffeinated and alcoholic beverages, as they can lead to increased urine production and dehydration. If you do consume these drinks, balance them with additional water intake.

Create a Hydration Schedule:
Set specific times throughout the day to drink water, such as before each meal and snack, during breaks, and before and after physical activity. Establishing a routine helps make hydration a consistent habit.

Use Technology:
Leverage smartphone apps that remind you to drink water. These apps can track your daily intake and send notifications, ensuring you stay on track with your hydration goals.

Stay Hydrated During Exercise:
Drink water before, during, and after exercise to compensate for fluid loss through sweat. For extended physical activity, consider electrolyte-enhanced beverages to maintain a balance.

In Singapore's tropical climate, maintaining adequate hydration is essential, especially for individuals prone to migraines. By understanding the critical role hydration plays in preventing migraines and adopting practical strategies to stay hydrated, migraine sufferers can significantly reduce the frequency and severity of their episodes. Prioritising hydration is a simple yet effective measure that contributes to overall health and well-being.

This comes as no real surprise for those that utilise needling but great validation nonetheless!
Acupuncture is safer and more effective than topiramate in treating chronic migraine. Acupuncture exhibited robust efficacy in reducing monthly migraine days, improving disability, and enhancing quality of life.
https://sagepub.pulse.ly/1lnlprxngy

Migraine is more common than asthma, diabetes and epilepsy combined, yet sufferers often struggle and suffer with migraines and their treatment.

Call us today to start your journey to effective headache and migraine management and prevent the onset of future migraines. And all without long-term use of pharmaceuticals and/or surgery. All you have to lose are your headaches and migraines.

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A systematic review and network meta-analysis determined the efficacy of exercise interventions in reducing the frequency of monthly migraine: strength training exercise demonstrated the highest efficacy followed by high-intensity aerobic exercise

What is the efficacy of aerobic exercise versus strength training in the treatment of migraine? A systematic review and network meta-analysis of clinical trials - The Journal of Headache and Pain Background Multiple clinical trials with different exercise protocols have demonstrated efficacy in the management of migraine. However, there is no head-to-head comparison of efficacy between the different exercise interventions. Methods A systematic review and network meta-analysis was performed i...

Still some finishing touches to go, but commissioned artwork by is up and we are busily seeing patients from the new home of .com.sg, , and !

Located conveniently at SBF Medical Suites, 160 Robinson Road, Unit 03-07, S068914, book appointments quickly and easily online at backinhealth.com.sg

Singapore Headache & Migraine Clinic updated their address.

A simple but often overlooked remedy for the treatment of migraines and headaches is water intake. A study conducted on 102 men showed that consuming an extra 1.5 liters of water daily resulted in an improvement on the MSQOL (Migraine-Specific Quality of Life scale), a scoring system of migraine symptoms. 47% of the respondents who drank more water reported significant headache improvement, while only 25% of the respondents in the control group experienced improvement.

Menstrual Migraine Prevention Tips
A few other things you can try at home to prevent menstrual migraines:
-Exercise every day. Moderate exercise, like a walk, bike ride, or swim, could help you have fewer migraine headaches and make them less intense. Be careful not to work out too hard, though. Sometimes strenuous exercise can trigger migraines.
-Get 7 to 8 hours of sleep each night. A lack of rest can set off migraine attacks.
-Relax. Stress leads to migraine for many people. Try techniques like deep breathing, yoga, and meditation to take the pressure off.
-Watch what you eat. Avoid foods that trigger your headaches. Some foods that are common migraine triggers include: chocolate, caffeine, alcohol, aspartame and other artificial sweeteners, processed meat, and cheeses.
-Graze throughout the day. Hunger can give you headaches. Eat several small meals and snacks instead of three big ones.

If you would like some further info about how we can help, we offer a free non-obligation 15 minute phone call to discuss your problem and see whether we can offer a solution without the medication!

https://sgheadachemigraine.com/book-an-appointment/

Lifestyle Changes
Your everyday habits can go a long way to help you have fewer, less-severe migraines. Some things that may help include:
Sleep . Go to bed and get up about the same time every day, including on weekends and holidays. When you hit the sack at random times or you get too much or too little shut-eye, that can trigger a headache.

Exercise regularly. You may be tempted to avoid being active, afraid it might trigger a migraine. Overdoing a workout may trigger a headache for some people, but research suggests regular, moderate aerobic exercise may make migraines shorter, less severe, and happen less often for many people. It also helps control stress, another trigger.

Eat regular meals. A drop in blood sugar can set off a migraine, so keep it steady by not skipping meals. Also, drink plenty of water to avoid dehydration, which can trigger the headaches.

Limit stress. Tension's a common trigger. So, take time each day to relax. You could:
• Listen to calming music.
• Take a short walk.
• Meditate.
• Do yoga.
Try complementary techniques. Along with your prescribed treatment, you might want to try one of these to help prevent migraines, such as:
• Acupuncture
• Osteopathy

How can I improve my sleep to avoid headaches?
Try to get 7 to 8 hours of uninterrupted sleep every night at a consistent time. It's a key to preventing migraine headaches. To help improve your sleep, try these tips:

Go to bed and wake up at the same time every day.
Get 7 to 8 hours of sleep.
Make the room you sleep in dark and quiet.
Avoid caffeine, ni****ne, and alcohol.
Try not to watch TV, use the computer, or text on your phone in bed just before you go to sleep.
Do relaxing activities at bedtime.
Exercise regularly, but not right before bed.
Spend some time outside in natural light during the day.

Peter Goadsby at his best explaining migraine in an easy to understand way. https://www.bbc.co.uk/sounds/play/m000vp2z

The Life Scientific - Peter Goadsby on migraine - BBC Sounds Peter Goadsby on migraine attacks and the new treatments his research has inspired.

Sage Sayings: “Osteopathic manipulative therapy is a system which purports not to make the patient well, but to help the patient get well.” Irvin M. Korr, Journal A.O.A., March 1962.
Image: Museum of Osteopathic Medicine [2004.244.635]

How to spot and avoid migraine triggers!

https://www.webmd.com/migraines-headaches/manage-migraine-20/avoid-migraine-triggers?ecd=wnl_mig_210210&ctr=wnl-mig-210210&mb=RLSYN5e94Z3II6pCE93TnxJZpsk9%40mj59siL7eMc78Y%3d_CTA_3_Support

Tips for Avoiding Migraine Triggers How to spot and avoid migraine triggers, such as certain foods, caffeine withdrawal, stress, and more.

What are the best vitamins and supplements you should be taking for Headaches and Migraine?
https://www.brainandlife.org/the-magazine/online-exclusives/the-neurologist-is-in-vitamins-and-supplements-for-migraine/

The Neurologist Is In: Vitamins and Supplements for Migraine Many patients want a natural approach to treating migraine. Here are some treatment options to discuss with your neurologist at your next visit.

Exercise substantially reduces the Negative effects of stress which can lead to multiple problems throughout the body and often manifests itself as neck pain and headache/migraine. This was a great certification and I am looking forward to implementing it into my clinical practice and helping as many people to feel and move better!

Well worth a read!

Understanding Nausea and Vomiting Doctor Q&A - Migraine Again An expert answers common questions about migraine nausea and vomiting including over-the-counter, natural, and Rx options for relief.

Some practical tips to help with Migraines.

https://www.webmd.com/migraines-headaches/migraine-tips-tricks?ecd=wnl_mig_120220&ctr=wnl-mig-120220_nsl-Bodymodule_Position4&mb=RLSYN5e94Z3II6pCE93TnxJZpsk9%40mj59siL7eMc78Y%3d

Tips and Tricks to Solve Migraine Problems Get practical ideas to help you deal with common problems from migraines.

's comprehensive annual City Guide (which could easily be called "Survival Guide" or "Go-to Reference Guide" too 😄) about all things Singapore is out now. Get a free copy at expatliving.sg/city/2020, and if you ever need us, you'll be able to find us!

We are on the homepage of Expat Living magazine's website! If you haven't already, read Dr Jon Marshall's tips on preventing headaches and migraines naturally, and how we may be able to help in their treatment.

https://expatliving.sg/headaches-migraines-treatment-natural-relief-and-prevention/

A write up in Singapore's Expat Living magazine featuring some words of wisdom about headaches and migraines and self-care from the man himself, Dr Jon Marshall. Take a read:

https://expatliving.sg/headaches-migraines-treatment-natural-relief-and-prevention/

How to prevent headaches and migraines – Natural long-term solutions Here's a look at the difference between headaches and migraines, what might be causing them and how to prevent them naturally – and for the long term.

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Easier said than done we realise, but make time to relax, and have strategies in place to manage stress levels. Migraines can be triggered by stressful events.

Although we can’t always control stressful situations, we can control how we react to them. Introducing humour, having calming breathing techniques on hand, or removing yourself from stressful situation even temporarily are all useful strategies in dealing with stress.

If you are prone to headache and migraine, you should consider incorporating relaxation time into your regular routine - an hour a day, week, something is better than nothing. Meditation, yoga, listening to music, getting some fresh air, fun social activities or putting your feet up in a quiet space can all help reduce levels of stress.

Too many migraine sufferers depend on pain killers to manage migraine pain. Unfortunately, medication overuse actually increases the risk of migraine progression into a chronic condition (source: https://migraineagain.com/are-you-at-risk-for-chronic-migraine). Additionally, medication often masks the pain instead of treating the source. If you are looking for a more natural alternative to treating your headache or migraine pain, contact us today.