by Evan Bollinger
Headaches are fairly common and happen for a variety of reasons.
But migraines are a different beast.
If you’re a migraine sufferer or know migraine sufferers, the pain can become hauntingly familiar. You may experience intense throbbing that lasts for hours (or even days) and symptoms of nausea, vomiting, and sensory sensitivity.
In fact, migraines can be truly debilitating. If you’re suffering and find that your migraines are highly persistent, it could be because of your daily tasks. Many times, we do things that we don’t even realize are triggering our symptoms.
Let’s get right into them…
1. Poor Sleep
If you’re getting inadequate sleep, that could definitely be a trigger. Oddly enough, research reveals that both too little sleep and too much sleep are linked to migraine attacks.
So, get your natural rhythms back! Stay consistent in your sleep as much as you can, even on weekends. Make your bedroom atmosphere calm and peaceful, and use meditation where you can. And, of course, limit screen time near bedtime to reduce blue light exposure.
Try to cut off an hour beforehand.
2. Foods & Beverages
We all know that certain foods can be triggers.
But did you know that many common items such as processed meats, aged cheeses, chocolate, and alcohol—especially red wine—all contain compounds that can cause migraines? These compounds are specifically things like tyramine and histamine.
Also, be careful of caffeine or caffeine withdrawal. Whether you drink too much caffeine or stop drinking after regular consumption, painful headaches can ensue.
So, to get a grip on it, keep a food diary, track your triggers, and simply limit or stop certain foods. It can be hard to eliminate those ‘guilty pleasures,’ but at the very least, cut back!
3. Skipping Meals
Many people may skip meals to lose weight, but it turns out that this could be a major trigger of migraines. When you’re hungry and your blood sugar is low, you may be especially susceptible to increased stress. With increased stress, the body may then be more susceptible to headaches.
The best way to address this possible adverse outcome is by balancing your meals. Opt for smaller meals throughout the day so that your blood sugar doesn’t spike too much at any one time. Also, remember to go with healthy snacks, such as nuts or fruit – something you can grab when your stomach’s growling throughout the day.
As a rule of thumb, if you consume higher levels of sugar, make it natural. The last thing you want to do is excessively eat sugary snacks, candies, or pastries.
4. Blue Light Exposure
Blue light exposure from phones and computers not only strains the eyes, but it also changes your neurochemistry. If you’re getting overexposed, especially late at night, that exposure can significantly disrupt sleep and trigger headaches.
The good news is that it’s easy to correct these issues. You can use blue light-blocking glasses or screen filters, for starters. Secondly, you can adjust your devices to “Night Mode,” which will lower the blue light. Finally, consider using the 20-20-20 rule. Every 20 minutes, look at something 20 feet away for 20 seconds.
This will reduce the impact on your eyes especially!
5. Humidity and Weather Changes
The weather can be a major bummer, especially for migraine sufferers. When the barometric pressure shifts, whether associated with changes in humidity or weather, it can cause major pains across the head.
Hot and humid days and sharp temperature drops are all linked to headaches and migraines in those who are sensitive.
To address this, keep an eye on the weather and stay hydrated, particularly on hot days. It’s also a smart idea to use a humidifier or dehumidifier to regulate indoor air.
If you’re going outside, just be mindful and plan fun activities during stable weather conditions.
6. Cleaning Products
Ever get that strong smell that burns your nostrils and makes you feel slightly woozy?
If you have, it could be due to the chemical properties of many common household cleaners, air fresheners, and detergents. Many contain ingredients like ammonia, bleach, and synthetic fragrances, which are common culprits.
If this is an issue for you, stick to buying fragrance-free or natural cleaning products. When you clean your home, make sure the windows are open for better ventilation, and be sure to wear a mask, particularly if you’re concerned about inhaling those irritating particles.
7. Hormonal Shifts
Hormone shifts are normal in small amounts, but when they undergo significant changes, such as during menopause, the impacts can be severe.
Especially fluctuations in estrogen, hormone changes often lead to migraines in women near their menstrual cycles. Pregnancy is also a common issue.
The best way to address these is through careful tracking of hormonal cycles. Discussing various treatments, like birth control or hormone replacement therapy, is also a good idea. And as always, adopt healthier daily habits like regular exercise and stress reduction techniques to ease the tension.
8. Stress and Anxiety
When you’re stressed, you’re tight. You’re tense. It’s hard for you to let loose and not be worried. Due to this, a cascade of physical changes can occur, including muscle tension, increased heart rate, and other changes in your biochemistry.
So don’t let the pressure break you! Practice deep breathing and progressive muscle relaxation. Look into a yoga class. If you’re overworking, make a habit of setting aside time for self-care or just peaceful hobbies that reduce your stress.
Lastly, if the problems persist, consider professional help to lower your chronic stress.
9. Dehydration
Believe it or not, even mild dehydration can cause migraines. This happens because your blood volume and circulation change when your body needs more water or electrolytes. If you’re exercising in hot weather, you should be especially cognizant of these issues.
The steps to addressing this are quite easy. Drink water constantly during the day, aiming for roughly eight glasses. Stay away from diuretics such as caffeine and alcohol, and when you can, purchase drinks formulated with electrolytes for maximum hydration.
These are specifically useful if you’re an athlete!
10. Routine Changes
If your schedule is shifting, it might be causing your migraines. New work schedules, travel and jet lag, and odd meal times are all predictors of migraines in those vulnerable. These unique changes affect your internal clock, and when your internal clock is impacted, head pain and discomfort can result.
The simplest advice for dealing with this is to stick to a consistent daily routine. If you expect the unexpected, you’ll be in a much better position. Pack healthy snacks, prioritize breaks in travel times, and allow extra time in case something happens.
By following these steps and adhering to the strategies in this article, you’ll be much better off when it comes to your migraines!
