Common Migraine Triggers

A migraine is a complex neurological disorder that is more than a severe, throbbing headache. Millions of people worldwide suffer from migraines that cause intense pain, nausea, dizziness, sensitivity to light and sound, and sometimes even sensory disturbances known as auras. While the exact cause of migraines is still not fully understood, there are well-known triggers that can set off an attack. 

Common Migraine Triggers

The effect of a migraine is likely to differ from one individual to another depending on what triggers an attack. A trigger for one person may not be a trigger for another. So, the key to managing migraines is to identify and understand your triggers. Let’s look at possible triggers to avoid that can help manage migraines better, reduce their frequency, and avoid unnecessary discomfort.

Common migraine triggers include:

Stress

Stress is one of the most significant migraine triggers. Daily life stressors, whether due to work pressure, family responsibilities, mood swings or sudden emotional changes, can lead to the release of certain chemicals in the brain that cause migraines. Stress-induced migraines often occur when the body is dealing with muscle tension, hormonal shifts, and disrupted sleep, all common during high-stress periods. Stress management techniques, such as deep breathing exercises, meditation, or even short breaks, can help mitigate this trigger.

Hormonal Changes  

Hormonal fluctuations, particularly in women, are a well-known cause of migraines. Many women experience migraines around their menstrual cycle. It is due to a drop in oestrogen levels during menstruation. Pregnancy and menopause can also alter your hormone levels, increasing the likelihood or frequency of migraines. For some, birth control pills can worsen migraine symptoms. You can try tracking your migraines with your menstrual cycle to understand the triggers better. Also, consider referring to a healthcare professional. 

Sleep Patterns

Both too much and too little sleep can trigger migraines. People with irregular sleep schedules or those who suffer from conditions like insomnia are at higher risk. Sleep deprivation disrupts the natural circadian rhythms of your body, which can increase the chances of a migraine. Similarly, oversleeping, especially on weekends or after a period of sleep deprivation, can also act as a trigger. Maintaining a regular sleep schedule, which means going to bed and waking up at the same time every day, can help keep migraines at bay.

Food and Beverages

Certain foods and beverages can provoke migraines. Aged cheeses, processed meats containing nitrates, foods with monosodium glutamate (MSG), and artificial sweeteners like aspartame are common culprits. Alcohol, particularly red wine, can also cause migraines too. Caffeine is a double-edged sword, it can help relieve headaches in some but too much caffeine or caffeine withdrawal can trigger migraines in others. 

Dehydration  

Not drinking enough water is another common migraine trigger. Dehydration causes the brain to temporarily shrink from fluid loss, which can trigger a migraine. Whether due to hot weather, excessive exercise, or simply not drinking enough fluids throughout the day, dehydration-related migraines are easily preventable. Making it a habit to drink water regularly, especially during hot weather or when exercising, can reduce this risk and help you keep migraines at bay. 

Weather Changes

For many migraine sufferers, changes in weather or simply seasonal changes can trigger migraines. Stormy weather, extreme heat, or high humidity can influence the brain’s chemical balance, leading to migraines. While weather is uncontrollable, understanding this pattern can help you plan ahead, perhaps staying indoors or minimising exposure to certain weather conditions when possible to prevent a migraine attack.

Sensory Overload

Bright lights, loud noises, or strong smells can quickly overwhelm the senses and cause a migraine. This sensitivity is heightened for migraine sufferers, making things like flashing lights, loud concerts, or even pungent perfumes a risk factor. Avoiding these triggers can sometimes be as simple as wearing sunglasses, using noise-canceling headphones, wearing masks when outside or limiting exposure to overwhelming stimuli.

Strong Smells

Perfumes, cleaning products, room fresheners, smoke, and other strong odours can trigger migraines if you are sensitive to smell. This hypersensitivity, known as osmophobia, is common among migraine sufferers. While avoiding all strong smells may not be possible, keeping your environment free from known irritants, like scented candles or heavy perfumes, may help.

Physical Exertion

Intense physical activity can bring on migraines for some individuals. Whether it's overexertion from exercise, heavy lifting, or even sexual activity, the sudden strain on the body can trigger an attack. While regular exercise is beneficial for overall health and can help reduce migraines in the long run, sudden bursts of intense activity may need to be in moderation if they are a consistent trigger for your migraines.

Medication Overuse

Ironically, the overuse of medication for treating headaches or other conditions can itself cause migraines. This is known as a rebound headache or medication-overuse headache. Common culprits include over-the-counter pain relievers like ibuprofen or aspirin, as well as prescription drugs used for migraine relief. It’s important to follow the prescribed dosage and consult with a doctor if migraines become more frequent after starting or increasing medication.

Better understanding of migraine triggers

The symptoms and intensity of migraines can differ from one person to the other. However, the key to managing the symptoms of migraines is to identify and gain a better understanding of this condition. You can also try natural alternatives to combat or reduce the intensity of the triggers. However, it’s always best to consult a healthcare professional about how to manage migraine triggers. 

Also Read:

• What is Migraine?
  
• Types of Migraine
• Migraine treatments and home remedies