Understanding Migraines and Their Triggers

Author: Sandeep Das

Approximately 38 million Americans suffer from migraines. Although the exact cause of migraines is not understood, researchers have determined that there are numerous factors that can induce a migraine. If you suffer from migraines, you should learn what things trigger your migraines and avoid them, if possible.

One of the best things you can do to help determine what things trigger your migraines is to keep a migraine journal. Recording the details of a migraine attack can also help your doctor diagnose migraines, help you recognize warning sizes and determine if your acute migraine medicine and preventative migraine medicine is working properly. According to WebMD, your migraine diary should include:

  • When your symptoms began and when they ended
  • Any warning signs you experienced
  • Location of your pain
  • Type of pain experienced (throbbing, piercing, pressing, etc.)
  • Intensity of your pain on a scale of 1 to 10
  • Other symptoms you experienced
  • Medication taken
  • Amount of sleep the night before a headache
  • Activities done before a headache began
  • Any stress or important events that occurred the day of a migraine
  • Foods at before a headache, including caffeine, artificial sweeteners, chocolate, hot dogs, processed foods, etc.
  • The weather
  • Details about your menstrual cycle

Common Migraine Triggers

Identifying what is causing your migraine is very difficult because your migraines can be caused by different things. A trigger that results in a migraine may not cause an attack the next time. For example, if you are experiencing stress and you skip a meal or you start your menstrual period and skip a meal, you may experience a migraine; however, skipping a meal by itself may not trigger an attack. This is why it is essential that you keep a diary of each migraine you experience. Let’s take a look at some of the common migraine triggers.

  • Additives: Certain processed foods contain chemicals and additives that can cause a migraine. These additives include aspartame, monosodium glutamate (MSG) and nitrates.
  • Alcohol Consumption: Alcohol consumption can trigger a migraine in two different ways. First, a migraine can occur within hours of having an alcoholic beverage. Secondly, you may also experience a hangover migraine. Small doses of alcohol, such as a glass of wine may not trigger a migraine; however, larger amounts of alcohol can trigger a migraine episode.
  • Dehydration: Dehydration can cause migraines. Experts recommend drinking at least 8 glasses of water daily, not including other drinks. Sipping on water throughout the day helps to hydrate the body better than guzzling down water quickly.
  • Environmental Issues: There are a number of environmental triggers that can cause a migraine. High humidity, high altitude, loud noises, flickering lights, glare and weather changes can trigger a migraine. Experts are unsure if these are triggers or if a migraine sufferer has a heightened sensitivity to these environmental issues before a migraine headache.
  • Excessive Caffeine Consumption: Caffeine can contribute to an increased occurrence of migraines. To help minimize the risk of a migraine, limit yourself to no more than four or five cups of caffeinated beverages (coffee, tea or cola) a day. Do not stop caffeine suddenly as this can cause a migraine as well. Instead, cut down gradually. In addition to caffeinated beverages, certain over the counter pain medications and chocolate contain caffeine.
  • Hormone Changes: Fluctuations in hormones in females are closely related to migraines. Many women report that they began experiencing migraines at puberty and their migraines are linked to their menstrual cycle. Because of hormonal changes during menopause, older women often have a more difficult time with migraines than other men and women.
  • Hunger: Missing a meal or eating a snack rather than a well-balanced meal can cause a migraine. Eating nutritious snacks throughout the day and well-balanced meals may help to prevent a migraine being triggered.
  • Medications: Certain medications, including oral contraceptives and vasodilators (nitroglycerin) can cause a migraine. If you suffer from migraines, talk with your doctor to see there are other medications that can be used that will not trigger a migraine.
  • Sleep Issues: Too little or too much sleep can cause a migraine. Some migraine sufferers experience a migraine following a sleepless night, a late night or tiredness. Others report that sleeping too much during the night or taking a nap during the day can cause a migraine.
  • Stress : Stress and anxiety can lead to a migraine. Any form of shock or tension can cause you to experience a migraine. Additionally, there are some reports of migraines when stress is reduced. Learning to minimize your stress through relaxation techniques, such as yoga, meditation and deep breathing exercises, can help prevent stress-induced migraines. Additionally, stress reducing supplements can relieve stress and sleep problems that can cause migraines.

Learning what is triggering your migraines is the first line of defense against your headaches. With this information, you may be able to limit the number of migraines that you experience. By paying attention and knowing the warning signs, you may be able to take medication to prevent a migraine from occurring.