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4 common migraine triggers and ways to cope with them

4 common migraine triggers and ways to cope with them

Migraine is a neurological condition that causes recurring headaches, with its severity ranging from moderate to severe. Symptoms of migraine include throbbing head pain, nausea, vomiting, and sensitivity to sound and light. Various kinds of triggers cause an onset of migraine headaches in people living with this condition. Knowing about the triggers and identifying them can help reveal patterns behind migraine episodes. More importantly, this knowledge can help affected individuals manage this condition in their day-to-day lives.

Stress

A study found that stress is the main trigger for almost 70% of people experiencing migraine headaches. Affected individuals tend to perpetually worry about their next episode, causing them to be in a never-ending, exhausting cycle. 

How to cope : Unfortunately, stress is often unavoidable. However, stress-relieving activities such as exercise, meditation, and yoga can help individuals calm their minds before their stress spirals into a full-blown migraine headache. Rhythmic breathing is also known to lower heart rate and reduce mental tension during stressful moments. In complex situations, consulting a trained and experienced therapist can also help individuals develop innovative strategies for coping with daily stress.

Certain foods

Some foods, such as fermented or pickled foods, aged cheese, and processed or cured meats (like hot dogs and lunch meats), often cause inflammation and set off a cascading effect that ends up in migraine aches. In addition to these, some preservatives found in many food items can trigger a migraine.

How to cope : Knowing about the foods and habits triggering migraines is essential, as it enables individuals to avoid them and reduce the frequency of their migraine episodes.

Affected individuals can consult a diet and wellness expert to learn more about trigger foods (elimination diet). Avoid the foods that fall into that category. After cutting out all the foods for a few weeks, reintroduce them one at a time. This process can help narrow down specific food items that are likely to be triggers.

According to NIH research, foods low in vegetable oils and high in fatty acids may help control migraines.

Dehydration

Not drinking enough water often leads to a painful migraine. Besides, dehydration is also known to cause other health complications and symptoms, such as confusion and dizziness.

How to cope : Individuals should always carry a water bottle and refill it regularly. Ideally, they should drink three to five liters of water every day. One way to assess a healthy hydration level is by checking the color of the urine. Colorless or mildly yellow urine is a positive sign of proper hydration, while dark yellow or other dark-colored urine indicates insufficient water intake.

Irregular sleep schedule

There is a deep connection between a person’s migraine and their sleep patterns. During sleep, all parts of the body undergo repair and cell and tissue renewal. Sleep also helps reset the brain, allowing its functions to be rejuvenated. This is why irregular sleep schedules can make a person more prone to migraine attacks. Interestingly, nearly half of all migraine attacks occur between 4 am and 9 am. Those who do not get enough sleep are likely to experience these episodes more than others. 

How to cope: Having a consistent sleep schedule is necessary to reduce the frequency of migraine attacks. Individuals should go to bed at the same time every night and aim for at least 7-8 hours of sleep. While on the bed, avoid screens, reading, listening to stimulating music, and texting. Individuals should also avoid or limit excessive daytime naps to ensure quality sleep at night. Consistently sleeping and waking at the same time has been scientifically shown to calm the mind, improve digestion, and reduce the risk of migraine attacks.

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