How To Avoid Ocular Migraines
Avoiding ocular migraines (also called visual migraines) often involves identifying and managing personal triggers, since they can vary from person to person. Here are some practical tips to help reduce their frequency:
1. Identify and Avoid Triggers
Common triggers include:
- Stress and anxiety
- Bright or flickering lights (screens, fluorescent lights)
- Loud noises
- Certain foods (like caffeine, chocolate, aged cheese, or processed meats)
- Dehydration
- Lack of sleep or irregular sleep patterns
- Hormonal changes
- Eye strain (long hours looking at screens without breaks)
2. Manage Stress
- Practice relaxation techniques such as meditation, deep breathing, or yoga.
- Regular physical activity can help reduce stress.
3. Take Care of Your Eyes
- Use proper lighting while reading or working.
- Follow the 20-20-20 rule: every 20 minutes, look at something 20 feet away for at least 20 seconds.
- Adjust screen brightness and use anti-glare filters.
- Consider wearing sunglasses in bright environments.
4. Maintain a Healthy Lifestyle
- Stay well-hydrated.
- Get regular, sufficient sleep.
- Eat balanced meals on a consistent schedule.
5. Monitor Hormonal Changes
- For some people, hormonal fluctuations can trigger ocular migraines—talk to your doctor if this is a pattern.
When to See a Doctor
If ocular migraines become frequent or severe, or if you experience vision loss or neurological symptoms, consult a healthcare professional for diagnosis and treatment options.