Risk Factors Can Influence The Risk of Developing Migraine

Genetics are NOT the only risk factor for Migraine.
Migraine is believed to be caused by a combination of environmental, genetic and lifestyle factors. Now that you have learnt about your genetic risk, you can determine how aggressively you need to make lifestyle changes to reduce your risk.
The earlier in your life that you commit to living a healthy lifestyle, the more you can reduce your risk for or delay the development of Migraine.

Suggested Lifestyle Changes

Dietary Recommendations:

1. Avoid consumption of the following food and beverages as they may trigger migraine: processed cheese, chocolate, processed meats, food preservatives, smoke fish, yeast extract, tomato, beer, red wine, coffee.
2. Increase consumption of the following food and beverages: melons, grapes, peaches, pears, cereal, and other foods that are rich in fibre.
3. Coenzyme Q10 may help to reduce frequency of migraine attacks. It can be found in broccoli, orange, boiled egg, mackerel, and chicken. If you intend to take supplements, kindly consult with a doctor or pharmacist prior to consumption as it may have drug interactions with certain medications.

Lifestyle Recommendations:

1. Get sufficient quality sleep, as poor sleep quality and a higher prevalence of poor sleepers are associated with greater migraine frequency.
2. Maintain good sleep hygiene by getting sufficient sleep, sleeping and waking up at the same time everyday, and avoiding distractions (e.g. phones and laptops) to minimise interrupted sleep.
3. Smokers are encouraged to quit smoking as tobacco can lead to migraine.
4. Maintain weight at a healthy level as the risk of migraine increases with increasing obesity status.

Exercise Recommendations:

1. Having 3 sessions of 40-minute workouts in a week may effectively reduce migraine attacks.
2. Aerobic exercises can reduce the possibility of getting migraines. For example: cycling, swimming, brisk walking, etc.
3. Attempt relaxing exercises (e.g. deep breathing methods and meditation) can help reduce stress, which can also help to cope with stress-related migraine.
4. Stretching exercises on the shoulder and neck can relieve tension and muscle tightness.

Result Explanation Recommendations:

1. Ongoing exercise, or in combination with education, help in reducing the risk of low back pain, at least in the short term.
2. Physical activities that increase back muscle strength and flexibility can reduce the risk of developing and help relieving lower back pain. For example, knee to chest stretch, piriformis stretch, seated spinal twist, etc.
3. Core stability exercises can also help to improve symptoms of lumbar disc disease. For example, plank, side plank, bridge, and modified push-up.