Migraine-Friendly Cleaning Tips
Does the start of spring have you ready to clean your entire home? Springtime is always associated with a “fresh start” and cleaning. However, keeping our home clean is a year-round job.
Cleaning when you have migraine disease can be a double-edged sword. Living in clutter or a home that is not as organized and clean as we would like can be stressful or depressing. But we all know cleaning can trigger migraine attacks in many ways. Here are some migraine-friendly cleaning tips to help you clean without worsening migraine symptoms.
Create A Cleaning Plan
Cleaning an entire home, or even one messy room, can feel overwhelming. By creating a simple cleaning plan, you can better manage your energy levels, physical limitations, and potential triggers.
- Use the Micro-Cleaning Method: Instead of scheduling all-day, marathon cleaning, set a timer for 15-minute tasks. This can help prevent physical pain and fatigue.
- Prioritize: Focus on high-impact areas first, like the kitchen or bathroom.
- The “Stop” Rule: Knowing when to quit if early symptoms (prodrome) like yawning or neck stiffness appear. Or, if current symptoms are getting worse.
- Enlist Help: Ask others to help with cleaning tasks that are too much for you, such as scrubbing bathrooms or cleaning windows.
- Schedule Rest Afterward: Cleaning is hard work – schedule time to rest when you’re done. We all need to give our bodies time to recover after physical activity.
Reducing Cleaning Triggers
There are techniques and products that help keep our home clean without impacting migraine:
- Safer Cleaning Products: The EPA has a list of “Safer Choice” products on its website that are non-toxic and less triggering for people with migraine, asthma, or chemical sensitivities.
- Scent-Free is Key: Smells from cleaning chemicals can cause head pain, dizziness, or nausea. Look for cleaning products that are “scent-free,” not just “frag
rance-free.” Ideally, you don’t want products with any smell. Even lemon, floral, or natural scents can cause chemical sensitivities and migraine symptoms. - DIY Alternatives: You can make DIY cleaning supplies with inexpensive ingredients you may already have on hand. Vinegar, hydrogen peroxide, baking soda, borax, dish soap, and castile soap can make effective cleaners for every room.
- Ventilation: Avoid using aerosol sprays, and if you do, spray the product on a cloth, not onto surfaces, so the spray doesn’t go into the air. Unscented cleaning wipes are a good option. Open windows, run exhaust fans in the kitchen and bathrooms while cleaning.
- Trap Dust: While cleaning, feather dusters and vacuums can stir up dust and send it back into the air. Use microfiber cloths or damp dust, and use a HEPA-filtered vacuum. HEPA filters can be purchased and used in most vacuums.
- Protect Yourself: Use an N95 mask and gloves while cleaning. If you see or smell mold, clean it immediately with warm water and dish soap and fix any leaks. Avoid harsh, toxic chemicals like bleach and ammonia.
Don’t Overexert Yourself
It’s so easy to overdo physical activity, such as cleaning. Below are a few ways to avoid overdoing it:
- Enjoy a snack and hydrate with water before cleaning to help keep your energy levels up. Remember to stay hydrated!
- Take your medications as directed to help prevent, reduce, or stop symptoms. Follow your Migraine Action Plan.
- Find ways to sit while cleaning if you can. For instance, sit on the side of the tub while you scrub. Don’t try to balance on anything, reach too high, or bend too low.
- Stop and rest when you need to. It’s OK if you spend 30 minutes on a task that someone else could complete in 10. It’s better for you to stay safe and avoid worsening or triggering your symptoms.
Cleaning Helpers
Looking for easy ways to keep your home clean? Here are a few to consider:
- Robot Vacuums: They work on their own – no pushing a vacuum.
- Steam Mops: All you need is water, and the steam does the rest.
- Air Purifiers: If you have allergies and sinus headaches, air purifiers can help reduce airborne allergens and irritants.
- Air Filters: It’s recommended to change the air filters in your home every 30-90 days.
- Hire Help: We understand this is not an option for everyone (or most), but having someone come just once a month to do the big stuff like scrubbing floors can really help. Just make sure to let them know if you need them to only use scent-free products!
In Summary
Having a clean home creates a more peaceful, healthy environment. Try making a cleaning plan to:
- Break large cleaning activities into smaller, 15-minute tasks.
- Use cleaning products that don’t trigger migraine symptoms.
- Practice safety when cleaning, including taking rests as needed.
- Utilize cleaning helpers when possible.