7 steps to treat migraine #3: Migraine and Exercise
Does regular exercise help reduce migraine headaches?
The answer is a probable yes.
Here is the evidence from the medical literature:
- One study I know of was published in 2003, and looked at about 40 people with migraine. 20 undertook a jog or walk or stepping or rowing programme in a gym three times a week for about 60 minutes. The other 20 carried on as usual - i.e. no dedicated exercise programme. Before the programme of exercise these people were having about 7-8 migraine days per month.
After the exercise programme the exercise group reduced the number of headache days by 50% i.e to 3-4 days. Each headache episode also seemed to be shorter by about 50%. The researchers (I will get the reference on request) suggest that an exercise programme of this sort may be beneficial. - Another study of 36 people, also published in 2003, reported a reduction in headache with exercise associated with an increase in a natural painkilling hormone called beta-endorphin. If beta-endorphin levels are increased by exercise it makes sense that pain levels may reduce.
- However, another study of an indoor cycling programme, published last year (2007) did not show any major reduction in the overall amount of migraine following a 12 week exercise programme. In the last 4 weeks of the 12 there was some reduction in the amount of headache. This seems a bit dissapointing, but could be explained by the fact that the subjects had less frequent migraine (only 4 per month). If you study people with infrequent headaches it causes a statistical querk where it becomes hardrer to establish a definite effect of a treatment - I suspect that if the study had been continued to 26 weeks or longer they may have identified a statistically definite difference.
- Sleep
- Hydration
- Exercise >/li>
- Diet/Weight management
- Stress avoidance and biofeedback
- An acute treatment that works
- A preventative treatment that works
What do I think?
Exercise has lots of health benefits besides headache relief (heart, mind, bones etc). As mild-moderate exercise is unlikely to do hram, I have no problem recommending it to my patients. There is no need to take out an expensive gym membership or buy and exercise bike or rowing machine - just go for a brisk one hour walk (that’s between 2-4 miles for most able-bodied people) 3 times per week. The studies suggest that a reduction in headache frequency of about 50% may be the result!
So a reminder of the seven simple steps to treat migraine: