Considering that meditation can literally change your brain, it is not at all surprising that it can also prevent migraine headaches. A study by doctors at Wake Forest School of Medicine and Harvard Medical School published in the journal Headache confirmed that meditation can prevent migraine headaches.
I’ve written before about studies showing that meditation reduces negative perception of pain and that even three daily 20-minute meditation sessions reduce pain.
Stress is one of the most common triggers for migraine headaches. Many studies of various mind/body interventions have been shown to be helpful for migraine. The researchers in the latest study used a standardized 8-week mindfulness-based stress reduction program that teaches mindfulness meditation and yoga. This approach has been shown to be effective for chronic pain syndromes, but this was the first time it was tested for migraines.
The study included 9 adults who received their usual care and 10 who were enrolled in the meditation program. The program consisted of 8 weekly 2-hour sessions, plus one mindfulness retreat day (6 hours) led by a trained instructor.
All 10 patients completed the program. The program participants had on average 1.4 fewer migraines per month. The reduction ranged from 3.5 to 1.0 migraines, while in the control group the improvement ranged from 1.2 to 0 migraines per month. Headaches were less severe and shorter in those who meditated compared to those who did not. Disability also improved (measured by Migraine Disability Assessment and Headache Impact Test-6) in the active group, compared to controls.
The authors concluded that mindfulness-based stress reduction is safe and feasible for adults with migraines. Although the study included a small number of patients this intervention had a beneficial effect on headache duration, disability, self-efficacy, and mindfulness. The authors feel that there is a clear need for studies with larger numbers of patients. I, on the other hand, feel that every patient with migraines should try meditation even before larger studies are completed. If meditation can increase the thickness of your brain and prevent age-related brain atrophy, it is very likely to have many other health benefits, including prevention of migraine headaches.
How do you start meditating? Meditation classes are widely available and you can start by reading a book or taking an on-line course. I can recommend a book by BH Gunaratana, Mindfulness in Plain English and a website, www.headspace.com, but there are many other good resources available.
