A migraine trigger is anything that can increase the chances of developing a migraine headache. It can be a condition like stress or lack of sleep or something like bright lights, loud noises, certain smells, hormones, weather changes or foods sensitivities.
When this occurs in someone who suffers from migraine headaches it can but not always be a contributing factor in setting up a temporary affect that will result in a migraine. Triggers like these will vary from person to person. Also, oftentimes there needs to be a combination of two or more conditions to be present to bring about a migraine. For instance, lack of sleep and being dehydrated.
The Most Common Migraine Triggers
Stress Triggers
As much as 70% of migraine sufferers report that stress is a major trigger in developing a migraine. Being overly emotional and generally wound up all day at work without breaks can set the stage for a migraine episode. Or having to meet a deadline on a major project that’s due by the end of the day.
As it turns out, anxiety and depression are also both potential trigger indicators as well.
Tips For Managing Stress Triggers
According to The American Migraine Foundation (AMF) it is helpful to make a list of stress triggers and minimize exposure to them throughout your day.
Other effective methods to deal with stress for migraines include:
Biofeedback or neurofeedback therapy
Meditation
Keeping a regular sleep schedule
Exercise
Light
Neuroimaging shows that migraine sufferers have different brain network structures that involve visual informational processing than most people.
A 2014 review shows close to 40% of migraines are a result of visual stimuli and that it appears that an increase in light sensitivity to both bright and blinking lights are indicated. This was according to the National Institute of Neurological Disorders and Strokes (NINDS).
Tips To Manage Light Triggers
The American Migraine Foundation (AMF) believes that green lights are unlikely to trigger migraines. So, wherever possible search out green light bulbs for around your home.
Avoid flickering light whenever you can.
Sit next to a window when you are around artificial or florescent lights.
Wear sunglasses when outdoors.
Sound and Noises
According to the NINDS 50-75% of those who suffer from migraines are more sensitive to sound and or loud, sudden noises. These alone can be enough to start a migraine but when it is combined with something else that accumulates during ones day it can result in a migraine.
Tips to Manage Sound Triggers
Avoid loud public spaces whenever it is possible. This can certainly be a challenge when in noisy environments like clubs, bars and movie theaters. So make it a practice to keep a pair of earplugs with you.
Smells and Aromas
Certain odors can do there part in resulting in a migraine by stimulating nerve pathways within the nasal passages. Studies show that 50% of people with migraines report that perfumes and colognes can bring them about.
The Most Common Odor Triggers are:
Strong spicy foods
Gasoline
Perfumes and colognes
Household cleaners like vinegar, bleach and ammonia.
Air fresheners, detergents and sprays
Making a practice of using only unscented products around the house will reduce the likelihood of an attack.
Hormone Triggers
It is indicated by NINDS that hormones can definitely have an impact on inciting a migraine. Hormonal indicators would be when a migraine occurs around the time of menstruation or during a pregnancy or even when starting birth control pills. The body may be in a heightened state of chemical imbalance. So that if this state gets interrupted through a mismanagement of hormonal production. The resulting instability could result in a migraine.
Tips to Manage Hormonal Triggers
Find the most suitable plan of care from your gynecologist, doctor or headache specialist. Look into stabilizing your hormone levels with other birth control methods.
Weather Triggers
Although research on how weather affects triggering a migraine is inconclusive. Over 33% of migraine sufferers indicate that changing weather patterns do have an affect on triggering a migraine episode. Being sensitive to a drop in barometric pressure , too much or too little sunlight and strong winds are a few of the most noted culprits.
Other Potential Triggers
Skipping meals
Dehydration
Certain medication
Too much or a lack of sleep
Overexertion
Alcohol
Motion sickness
Food and Diet Triggers
Approximately 50% of migraine sufferers reported that certain foods were potential triggers.
A 2021 study of 3,935 participants with migraines indicated that plant food was the culprit 40.3% of the time. The migraine typically came on 90 minutes from the time it was eaten.
The most common trigger in the food study was watermelon which caused a migraine 29.5% of the time.
Most Common Food and Ingredient Triggers Include:
Alcohol , usually wine
Aspartame ( artificial sweetener)
Aged cheeses
Caffeine
Chocolate
Fruits and nuts ( certain ones)
Fermented and pickled products
Processed and cured meats
Monosodium glutamate (MSG)
Tips For Management of Food Triggers
The best common sense practice for those who aren’t sure they have food sensitivities that result in migraines is to keep a daily food journal. Write down everything you eat in a day and how much. Because just having a small portion of a certain food may not automatically give you a migraine. So, food proportion should be considered.
Getting a proper amount of sleep per night ( 7-8 hrs.)
Eating regularly throughout the day
Not skipping meals
Drinking water and keeping hydrated
Home Remedies
Drink plenty of fluids
Relaxing in a dark quiet space with eyes closed
Place an ice pack or cold towel on your forehead
Drink small amounts of caffeine can help with blood flow
Having migraines can no doubt be extremely debilitating. They cost the sufferer many hours of their lives in the loss of productivity, the ability of holding a job, advancing in one’s career, being in a relationship or finding happiness.
This article was an attempt to make clear common sense suggestions to help you connect the dots in determining a plan to narrow down what might be your migraine triggers. So, that you can best implement a strategy and reach out to specialists who are trained at getting the results you are looking for. As well as steps you can take to identify your certain triggers to avoid in the first place.
-A Balanced Brain is a Pain- Free Brain-