Migraine Triggers
Even though Migraines are genetic and it is currently not possible to prevent getting one there are certain things that one can do to reduce the number of attacks even down to once in a blue moon but this isn’t a guarantee. This method of prevention requires no drugs to help prevent any attack.
Drugs are available that can help reduce/prevent attacks but they can come with some significant side effects as most were not designed to help with migraines but have been found to be useful in preventing them. Speak with your doctor to learn more about your options if you need to go this route
Basic Triggers
There are a few categories for migraine triggers, all of which I will go into using experience from my life and own research, and as there is plenty of information out there very few places pull it all together.
For basic triggers, these will be general health-related:
1. A Good nights sleep, for anyone a good nights sleep is important if you suffer from migraines its even more important as lack of sleep will trigger an attack. For me personally, more than 2 nights without enough sleep will get me a very strong chance of getting a migraine usually that same day. For me 7 1/2 to 8 hours is my sweet spot long enough to not be tired but not too long as that can also increase your chance of an attack. Everyone is different so you will need to find your own sweet spot.
2) Drink enough water. Not much explaining is needed here 2 liters is the recommended minimum for men and 1.6 liters for Women drinking at least the minimum will help more than just preventing migraines.
3) Stress, over worked tense all of this can also lead to migraines, though some of this can’t be avoided there are methods to help you cope better under these pressures and thus helping in the reduced frequency of any potential attack
Environmental Triggers
I love a good storm but my head doesn’t and a lot of friends who suffer from migraines have the same issue the only variation is before or after. A lot of people get an attack just before a storm starts, and others (myself included) get them as the storm ends, this type of trigger is annoying as there’s ultimately not much you can do about it
Barometric changes (atmospheric pressure) is 1 type of environmental trigger and i think its caused by a quick drop in pressure followed by a quick increase a document that I read (below) says a migraine can be triggered based on the pressure difference between the outside air and your sinuses.
A Good read I found that explains a little more can be found here and another one here
barometricpressure.app will based on your area show current 3 day historical and predictions on the barometric pressure in your area.
This area of trigger research is new for me as its not just pressure changes that can cause attacks. There is still nothing that can be done but at least knowing allows you to make sure you are taking any medication for migraines or making sure you have your medication on you during this time
Light
Exposure to bright or flickering light can trigger migraines by overstimulating the brain’s visual cortex, leading to neurological changes that cause headache and other symptoms. This is why it’s important to always wear sunglasses when outdoors to protect your eyes from the sun’s bright rays.
It might also help by reducing bright and harsh lights from your home for example Florescent/compact florescent lights and avoid lights that are above a certain colour temperature for example 2700k is a more yellow and cozy while 3200K will be more to the blue side of light so more like sun light rather than candle light
Additionally, you might find it’s worth investing in light filters for your electronic devices to reduce the amount of blue light emitted, which can also trigger migraines, you can also get glasses that filter out excessive blue light Axon Optics are a company that specialize in this, and I use their glasses all the time when gaming.
By taking these preventative measures, you can greatly reduce the likelihood of experiencing a debilitating migraine due to light sensitivity.
A Personal trigger also that I have found for myself is a issue with contrasts dark and light. I can’t switch between these types very often without triggering an attack. For example using a smart phone while watching tv or reading some instructions on a bright window on my computer and filling them out in a dark, even just using sun glasses taking them on and off again in short succession. I’m not fully sure why this is an issue but it is. Possibly related to the strobing kind of effect
Flashing lights are the worst for migraines
Strong Smells
Smells can be a major trigger for migraines, people who suffer from migraines often find that certain scents and fragrances can significantly worsen their symptoms, making it difficult to go about their daily lives.
In fact, studies have shown that exposure to certain smells can increase a person’s risk of experiencing a migraine attack. This is because smells can stimulate the nervous system and cause changes in cerebral blood flow, leading to the onset of a migraine headache. As such, it’s important to be aware of any smells or fragrances that may trigger your migraines and take steps to avoid them whenever possible. By doing so, you can help to reduce the frequency and severity of your migraines and enjoy a better quality of life.
A Few of the most common triggers can include:
- Car exhaust
- Gasoline
- Pesticides
- Perfumes
- Nail polish
- Cigarette smoke
- Cooking smoke
- Bleach
- Asphalt
- Solvents and detergents
A helpful insight (and the source from the above list) I found was from here
But as a rule of thumb for myself I try to avoid anything super smelly in either a good/bad way
Food and drink
Certain foods and beverages are commonly known to trigger migraine headaches. This includes a variety of items, such as aged cheeses like blue cheese or cheddar, which contain high levels of tyramine.
Another frequent trigger is:
Caffeine from both tea and coffee but also chocolate, especially dark chocolate, due to its high caffeine content and the presence of phenylethylamine.
Limiting yourself to 2 cups of tea/coffee a day may help you to reduce the frequency of attacks
Alcohol, many individuals find that alcoholic drinks, particularly red wine and beer, can exacerbate or bring on a migraine.
Practicing mindfulness of these potential triggers by limiting or avoiding intake may help to reduce the frequency and severity of your migraine headaches.
Fruits are also a common trigger for migraines, as are Nuts and freshly baked bread
MSG, or monosodium glutamate, is a widely used food additive that adds a unique and savory umami flavor to a variety of dishes. There are many foods that naturally contain MSG, such as Parmesan cheese, ripe tomatoes, earthy mushrooms, rich soy sauce, and hearty meat extracts. Additionally, seaweed is another fantastic source of MSG that provides an added depth of flavor to any dish.
The use of MSG has been a topic of debate among health experts, with concerns about potential adverse effects. However, the Food and Drug Administration (FDA) has deemed MSG as generally safe for human consumption when used in reasonable amounts.
As a food additive, MSG has been used in many cuisines worldwide for its ability to enhance the natural flavors of food and create a more satisfying dining experience. It is often added to processed foods, canned soups, and snack foods to improve their taste.
If you are concerned about consuming MSG, there are plenty of alternative flavor enhancers available such as herbs and spices. However, when used responsibly, MSG can add a delicious depth of flavor to any dish.
Some foods rich in MSG are:
– Soy sauce
– Parmesan cheese
– Tomatoes
– Mushrooms
– Seaweed
– Meat extracts
– Certain condiments Ketchup mayonnaise, spicy sauce though some manufactures avoid MSG flavouring
More Information can be found here
Various scientific studies have shown a compelling link between the consumption of certain food preservatives and the onset of migraine headaches.
To prevent or minimize the occurrence of these debilitating attacks, experts advise individuals to limit their intake of food items that contain high levels of nitrates, nitrites, sulfites, and processed meats.
These food preservatives have been found to trigger migraines in many individuals, and reducing their intake has been proven to be effective in managing the frequency and intensity of these headaches. By making conscious dietary choices and being vigilant about the ingredients in the foods we consume.
You can sometimes get these foods sausages for example without any form of preservatives but will be harder to find as shelf life is reduced if preservatives are not used
Tyramine is a naturally occurring amino acid found in certain foods.
While tyramine in moderate amounts can be beneficial for the body, consuming high levels of tyramine can lead to potential health risks. These risks can include migraines, high blood pressure, and even stroke. Therefore, it is important to consume tyramine-rich foods in moderation and to consult with a healthcare provider if you have any concerns about your diet and its impact on your health.
Dried fruits also falls into this category, so dried figs, raisins, sultanas just to name a few
A Good guide for foods to avoid and what can be eaten is here