The biggest side effect of migraine is intensive fatigue that may last from few hours to even few days. This can disrupt your day-to-day life and effect productivity. Many studies reveal that more than 87 percent of people with migraine are battling this issue as well. In fact, in some people this fatigue can even trigger migraines, or it can be a sort of warning of an imminent attack. The fatigue may not surface until the pain is there, or it may be there throughout the episode.
Sometimes this fatigue can even make some migraine symptoms worse, such as heightening many effect of vertigo. Experiencing vertigo when you’re down with a migraine attack can also trigger feelings of extreme fatigue. It’s not that easy to separate the feelings because they’re interlinked in some migraine sufferers. Sometimes fatigue can also cause depression, which is directly linked to migraine.
What is Chronic Fatigue?
Chronic fatigue is accompanied with intense feelings of tiredness, which may have no apparent cause and remains at the same intensity level even after long periods of rest.
All those who suffer from fatigue may experience a general sluggishness, a feeling of extreme tiredness or weakness. Both mental and physical activity will lead to extreme periods of exhaustion. You may experience long periods of exhaustion, and would want to sleep or may have difficult in performing simple, daily tasks.
Chronic fatigue is diagnosed on the basis of criteria set by Center for Disease Control and Prevention. It should be existing at least 6 months before the diagnosis, and sufferer may have:
Either mental or physical activity results in feelings of exhaustion
Difficulty remembering or inability to concentrate
More severe headaches, and tenderness in axillary lymph nodes (situated in armpits) or neck
Joint or muscle pain without any visible indications or swelling
Chronic fatigue is very difficult to handle and can be crippling at times, severely hampering your ability to perform day-to-day activities with ease. If you feel tiredness plays an important part in your migraine pattern, make sure you record its levels in your migraine diary. Also include the activities that produce maximum exhaustion and whether sleep or rest reduced it. Your doctor would want to review these findings to ascertain your fatigue levels and how best they can help.
Now let’s have a close look at some strategies that can help you get some relief from migraine fatigue:
It’s better to delegate some tasks to your family and also learn to say “no” to your friends
There are some tasks only you can do the best, but there are many that can be taken over by your family members. If you don’t have the required energy and are feeling tired, avoid household chores and social gatherings. You may have many more events and chores to handle, and you can do that a better way, once you feel better.
Take regular breaks
If you’ve a busy schedule this is not easy, but taking few minutes or hours to breathe calmly, relax by just closing your eyes, do a short medication will definitely help you recharge a little. You will be able to tackle the next item on your list in a much better way with a bit more energy.
Perform a thorough self-assessment
It’s important to assess how you feel before you get out of your bed in the morning. Did you have a sound sleep? Are you feeling refreshed? Are you feeling tired even before you’ve taken your first step of the day? Check your energy levels and plan your day accordingly.
Keep a detailed list of priorities
Listing your priorities is important as this way you won’t forget all important errands, and they’re positive affirmations when you check off times and see some evidence of progress. The best way to go is to write evidence on a note pad, or you can use calendar apps and reminders.
Improve your sleep hygiene
A good bedtime routine is helpful. Its good if you sleep and rise at the same time each day, even after that short nap in the afternoon. Indulge in some restful activities, and avoid caffeine drinks before going to bed. This is good option instead of watching a action movie on your TV. Starting at device screens before you go to bed is not helpful because blue light emitted by these devices prevent body from producing enough melatonin important for sleep.
Eat only the right foods
You should always eat healthy food, and should never skimp meals. On days when you feel energetic, try to make extra food and freeze portions for the days when feel too much tired and can’t cook. You can also teach your older kids to cook for themselves so that they can easily fend for themselves when you desperately need some rest. Make sure you’re getting the right balance of essential minerals, proteins and carbohydrates.
Drink lots of fluids
Don’t wait until you feel thirsty as this would be too long for you between the drinks and your body will get dehydrated. Drink at least 10-12 glasses of pure water to keep your body topped up with lots of fluids it need for optimum health.
Many researchers believe that the fatigue often accompanies a migraine attack not because of the tool intense pain takes on us. Rather, strong evidence points to fatigue being a vital part of migraine pathophysiology, which is often defined as functional changes in the body brought about by the disease. Quickly note down fatigue symptoms on your migraine diary, and also mention them to your health providers. In fact, sometimes it’s possible to receive help from unexpected quarters.