If you suffer from migraines , you probably know that an attack can strike anytime, anywhere, including your workplace.
"We know that most migraine sufferers have about three attacks a month," says Merle Diamond, MD , headache specialist at the Diamond Headache Clinic in Chicago, and "about half of those attacks can lead to some kind of rest in bed or an inability to function at a normal level, let alone work.
Here are some tips to apply to your workplace to avoid migraines.
1. Move your workspace to a quiet corner. (If it's possible)
Noise is a common migraine trigger , so simply finding a (more) quiet place to work can help offset a potential attack. "There's nothing wrong with making some of these accommodations in the workplace," says Wolfgang Liedtke, MD , neurologist and pain medicine specialist at Duke University in Durham, North Carolina, "so I always tell patients to give it a try and see how beneficial it is. is for you."
2. Dim the lights.
Another factor that can wreak havoc on a migraine sufferer is light, especially bright light and overhead lighting.
"Overhead lighting is a huge trigger for me," says Becky Griffith, 35, Matthews, North Carolina, who has suffered from migraines since childhood. “Fortunately, I'm sitting in an office that doesn't use overhead fluorescent lighting. But I also sit facing a window that overlooks a shaded area of trees that has nice soft natural light. It helped tremendously!
"Changing the lighting in your office can make a huge difference," says Diamond. Ask to be moved to a dimmer spot in your workplace, or at least away from large overhead lights. You can also opt for bulbs that emit green light, the only type of light that hasn't been shown to make migraines worse, according to the American Migraine Foundation (AMF).
3. Ditch the air fresheners.
To reduce his chances of suffering from a migraine at work, Griffith instructed his co-workers not to wear scents that could trigger an attack. You can also politely ask your co-workers to put away their air fresheners and candles.
4. Correct your posture.
neck pain is extremely common among migraine sufferers, according to a study published in March 2015 in the magazine Cephalagia: An International Journal of Headache . You can avoid neck pain by correcting your posture, Diamond says.
“Look into an ergonomic chair that helps support your back,” she recommends. (Under the Americans With Disabilities Act , employers in some states may be required to provide you with an ergonomic chair and other accommodations if you have a note from your doctor.)
5. Use filters.
These blue light blocking glasses are not just a trendy fashion accessory; they could also offset a migraine. In a study published in June 2016 in review Brain , people have reported that their migraines get worse when exposed to light of any color except green.
“I've been using blue light blocking glasses since last fall, and it's really helped,” says Amanda Davis-Hill, 31, Deptford, New Jersey, who suffers from migraines. “When you suffer from migraines every day, every little bit counts. » Megan Wiesenberg, 34, of Plymouth, Indiana, who also suffers from migraines, uses filters on her computer and cell phone. “My computer screen and my phone screens are always dim,” she says.
Article from https://www.everydayhealth.com/migraine/workplace-migraine-strategies/