Migraine triggers can be things like weather changes, skipping meals or too much exercise, certain foods, loud noises and strong smells. Hormonal changes also trigger migraines in some people, especially women before their period or during menstruation.
For some people, a migraine starts with a warning sign called an aura. This can include blurred vision, zigzag lines or stars.
Diet
Researchers have identified genes that seem to play a role in migraines, but diet, exercise, stress, sleep, medication and many other factors also can trigger them. Migraines are characterized by intense, often pulsing pain that can feel like a dull ache or a pounding in your head. The pain can be on one or both sides of your head, and may be in the front, back or sinuses. The pain can be mild to moderate or severe and may change in intensity during the course of an attack. Other symptoms can include nausea, sensitivity to light or sound, vomiting and fatigue.
The American Migraine Foundation notes that food can cause migraines in about 22 percent of people who get them. Alcohol, chocolate, cheese and citrus fruit are common triggers. Certain foods also contain tyramine, which can alter neurotransmitters in your brain and can increase the blood flow to your head, leading to an attack. If you take an antidepressant that belongs to the monoamine oxidase inhibitor (MAOI) class, it is important to avoid tyramine-containing foods.
Food additives can also trigger migraines. Among them are monosodium glutamate, known as MSG, and the preservative sodium benzoate. MSG is found in a variety of canned and processed foods and is considered safe, but it has been linked to migraines in some people. The foundation suggests avoiding canned foods and eating a balanced diet that includes meats, vegetables, grains and fruits.
Other foods and drinks that can trigger migraines include caffeine, which can cause a withdrawal headache, and nitrates, which are used to preserve processed meats and give them their color. Nitrates can produce vasodilation and change the levels of neurotransmitters in your body, including serotonin, which modulates pain and mood.
The foundation advises people who suffer from migraine to eat meals at roughly the same times each day and to drink plenty of water throughout the day. Skipping meals or consuming large amounts of food at once can cause blood sugar levels to rise too high and trigger an attack. Too much caffeine can keep you from sleeping well at night, which can also trigger attacks.
Hormones
Research shows that certain hormones can cause headaches. These include estrogen, progesterone and serotonin. The balance of these hormones can change, and this can lead to changes in blood flow and swelling of blood vessels in the head. The pain from these migraines can be intense. It can last for several days and can interfere with daily activities.
There are many things that can trigger migraines in different people. Some of these are obvious, like nicotine or caffeine. Others are more subtle, such as changes in the weather or certain foods. The key is to identify your personal triggers and figure out how to avoid them when possible.
One thing that may help is to keep a journal of your symptoms. Write down everything that happens before a headache, including the time it starts and how long it lasts. You can also note what you ate that day and what your stress level was. Eventually, you may be able to find a pattern that helps you predict when your headaches will strike.
If you have migraines, it is important to have an ice pack for migraines ready anytime, exercise regularly, and eat a healthy diet. This can help reduce the severity and frequency of your headaches. It is also a good idea to get enough sleep. Many people who suffer from migraines are prone to becoming dehydrated, so it is important to drink plenty of water throughout the day.
Some medications can also trigger migraines, so it is a good idea to discuss any medication you are taking with your doctor. Some of these include aspirin, ibuprofen, acetaminophen and NSAIDs. You should also be careful about consuming too much caffeine, which can increase the risk of an attack.
Migraines are a complex disorder and researchers still don’t fully understand what causes them. They do know that heredity plays a role and that certain genes can impact some people more than others. In addition, some research suggests that fluctuations in the levels of a body chemical called serotonin may play a role. When serotonin levels are high, blood vessels constrict; when they are low, they swell.
Environment
People with migraine are hyper-sensitive to specific internal and external stimuli that can cause headaches. These are called triggers. Keeping a diary to identify patterns and then sidestepping these triggers can help reduce the frequency of migraines. Food, menstrual cycle, activities and changes in the environment or weather are all potential triggers.
It is believed that some foods may be triggers because they can affect the balance of a brain chemical called serotonin. Serotonin is involved in the contraction and dilation of blood vessels and when levels decrease it can lead to migraines. Some common triggers include aged cheese, chocolate and caffeine.
Migraine can be triggered by change in the atmosphere such as rain, fog, wind or sudden sunlight. It is also thought that changing air pressure may be a trigger as rising barometric pressure can cause blood vessels to tighten, while dropping barometric pressure can lead to them widening.
Some researchers believe that bright light can be a trigger, particularly if it has a flickering quality. This type of light is often found in sunlight reflected off snow or water, on a computer screen or in some fluorescent lighting.
Other potential triggers include odors such as perfume or smoking and noise. Lack of sleep is also a common trigger for many people with migraine. It is important that you get adequate sleep each night and if your sleep is interrupted you should try to catch up as soon as possible. If you are experiencing symptoms of sleep apnea, talk to your doctor as this is also a known trigger for migraines.
Being active and exercising can also help reduce the severity of a migraine. The release of chemicals during physical activity block pain signals in the body and it helps to reduce stress and anxiety, which can also be triggers for migraines. Just remember to start slowly and ease into exercise as too much intense activity can actually trigger a migraine. If you are unsure what type of exercise would be best for you, ask your doctor. They will be able to give you some great advice.
Stress
Migraines can ruin your day and sometimes several days at a time. They can stop you from work, school or other important activities and make it hard to live a normal life. You might feel as if your migraines control you, but it’s possible to take back your life by managing your triggers and taking medication.
Stress and anxiety trigger migraines in many people. This is because when a person is stressed, the brain releases hormones that cause the body to respond to perceived threats. This is called the “fight or flight” response. It can be triggered by anything from an unpaid bill to a scary movie or even an encounter with a wild animal on a hiking trail. When a stressful situation is over, the body’s hormones return to normal. For someone with a migraine, this change can create a “letdown” effect that triggers headache symptoms.
Other common triggers include sensory stimuli like bright lights and loud sounds, strong smells, and sleep changes (like missing a night of rest). Foods like aged cheeses, salty foods and processed food additives might also be migraine triggers for some people. Other things like major weather changes or taking certain medications can also cause migraines in some people.
Some research shows that daily, chronic stress can cause headaches for some people, especially if it doesn’t ever let up. This might be why it’s so important to find a way to manage your daily stress levels, whether it’s a relaxing yoga class or a quick walk around the block.
Another great way to get rid of stress is to exercise, as it causes the body to release chemicals that help ease pain signals in the brain. Try a low-impact exercise like walking, swimming or cycling. If you’re worried about getting a migraine while exercising, consult with your health care provider to make sure it’s safe for you to do so. Migraines can be unpredictable, so it’s best to follow your doctor’s advice. It’s also important to keep a migraine journal so you can figure out what triggers your attacks.