Migraine headaches can be debilitating. To stay ahead of this condition and to reduce its severity, it’s essential that you identify what triggers them so you can manage or even prevent future episodes.
Common triggers include aged cheese, alcohol and food additives such as nitrates (found in processed lunch meats and hot dogs) or monosodium glutamate; weather changes; hormonal fluctuations associated with menstruation or perimenopause; as well as sensory overload.
Avoiding Triggers
Avoiding triggers may be as effective a solution to migraine as medications. A headache diary can help identify what sets off attacks so you can plan to eliminate them in advance.
Common migraine triggers include changes to your daily routine, foods, hormones and odours; for instance, women often experience more migraine attacks during menstruation cycles.
Certain foods, like caffeine and nitrates found in processed meats, may trigger migraines for certain people.
Some dietary triggers can be difficult to avoid completely, but it’s still worthwhile giving them your best effort. If you aren’t sure which foods cause attacks, keep a headache diary to observe patterns. That way you’ll begin identifying trigger foods for migraine attacks.
Getting a Good Night’s Sleep
Sleep is essential in order to prevent migraine headaches; aim for 7 – 8 hours each night. Staying hydrated throughout the day is also vital; avoid skipping meals and make sure you drink enough water throughout the day, in addition to not having too much caffeine intake.
Herbs, vitamins, and supplements may help prevent migraines as well. Feverfew and butterbur have been shown to decrease migraine frequency while magnesium and riboflavin supplements may ease headache pain.
Migraine prevention medications may be available, though they’re usually only recommended when lifestyle changes fail to bring relief. Your doctor will determine if these drugs could help decrease migraine attacks and improve acute treatments; additionally they could be beneficial if you suffer from other medical issues like high blood pressure or depression.
Staying Hydrated
Migraine sufferers should drink enough water each day in order to stay hydrated, which is one of the key triggers of migraine attacks. Caffeinated beverages have a mild diuretic effect which should also be avoided as this could worsen migraine symptoms.
People can supplement water with herbal teas, coconut water and low-sugar sports beverages for additional hydration needs. Be sure to drink one full glass of fluids with every meal; more may be needed during exercise or when spending time outside.
An important preventive measure for migraine attacks is keeping a headache diary, which will allow you to understand more about what triggers them and can reveal any sensitivities to aged cheese or chocolate, for instance. If avoiding triggers doesn’t seem to help, medication could also be considered; but first consult with a physician on all your options and find the most appropriate course of treatment.
Avoiding Certain Weather Conditions
Certain weather changes may trigger migraine headaches in some individuals with migraine, especially sudden shifts in temperature or humidity levels. Yet the exact connection between these factors and migraine remains unknown.
If you suffer from migraines, keeping a headache diary will allow you to monitor symptoms and identify patterns. Be sure to record the date, time, duration, severity and possible causes – such as stress or specific foods – of each migraine attack in detail.
If your headaches seem to worsen during hot and humid days, try staying indoors as much as possible and staying hydrated with plenty of fluids (especially water) so as to avoid dehydration – another potential trigger of headaches. If the heat makes symptoms worse for you, wear loose-fitting clothing as much as possible and seek shade as much as possible.
Avoiding Food Triggers
Foods that contain tyramine may trigger migraine headaches in people sensitive to it; such foods include aged cheeses, processed meat with an extended expiry date, fermented foods and some preservatives.
Chocolate, cola beverages, citrus fruits and dairy products may all trigger migraine attacks for some individuals. Caffeine may also play a part.
Keep a headache diary to identify triggers. By tracking patterns in your symptoms and avoid these triggers to reduce migraine attacks. For instance, you might notice more migraine attacks at weekends when relaxing after a busy workweek has passed – this could indicate caffeine withdrawal as being one of your triggers.