Migraine Triggers: Identifying and Avoiding Common Causes
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If you live with migraines, you know they’re more than just a bad headache. They can stop you in your tracks, sometimes for days. While medication can help, figuring out what sets off your migraines is just as important.
Identifying your unique triggers might feel overwhelming at first, but taking the time to do so can significantly reduce the frequency and severity of your migraines. It’s about becoming more in tune with your body and understanding how various factors affect your well-being.
Migraine triggers are different for everyone. What bothers one person may not affect someone else. But there are common patterns that show up for many people.
Knowing what to look for can help you avoid the next one or at least be ready when it hits. In this blog, we speak to Abeera Ali, M.D., a neurologist with INTEGRIS Health Medical Group Neurology, to learn more.
“The top three most common migraine triggers are skipping meals/dehydration, stress and sleep disturbance,” Ali says. “The caveat with certain food triggers is that some people have food cravings as part of migraine prodrome.”
- Did you know? Migraine prodrome refers to the first stage of a migraine. Almost like a “preheadache,” prodrome is the phase before pain sets in, but can present symptoms that are an early warning sign of the impending headache and pain associated with a migraine. Food cravings can be part of this early stage!
Ali adds, “It is important to discuss your triggers with your physician and be wary of avoidance behaviors when it comes to food as you may presume certain foods as triggers for migraine while you were already in migraine prodrome and experiencing a craving for that particular food.”
What is a migraine trigger?
A migraine trigger is something that starts a migraine or makes it worse. It could be a type of food, a change in the weather or even how much sleep you get.
Triggers don’t always cause migraines right away. Sometimes it takes a mix of things. This can make them harder to spot. But once you know what to look for, patterns can become clear.
Common migraine triggers
Everyone’s migraine experience is unique, but learning about common triggers is a helpful starting point. Awareness can empower you to take proactive steps in your daily life, helping you feel more prepared and less caught off guard.
Certain foods and drinks
Skipping meals and not drinking enough water to the point of dehydration are the most common triggers to be aware of.
But what about the food you choose to eat? Food is a big trigger for many people. You may not notice right away, as your body might react hours later.
Watch out for:
- Aged cheeses
- Processed meats like bacon or pepperoni
- Chocolate
- Red wine or other alcohol
- Foods with MSG (a common flavor enhancer)
- Caffeinated drinks (especially if you drink too much or quit suddenly)
- Skipping meals
Eating on a regular schedule helps. Try to avoid large gaps between meals or eating too much at once.
Stress
Stress is one of the most common triggers. It’s not just the high-stress moments, either. The sudden drop in stress after a tense period can trigger a migraine, too.
Try to manage stress by:
- Taking short breaks during the day
- Practicing deep breathing or stretching
- Staying active with light exercise
- Getting support from friends or a counselor
- Saying no when you’re overloaded
Even small changes can help your body handle stress better.
Sleep problems
Too little sleep, too much sleep or a sudden change in your routine can cause a migraine.
Try to keep your sleep schedule steady:
- Go to bed and wake up at the same time every day
- Avoid naps longer than 30 minutes
- Make your room cool, dark and quiet
- Limit screens before bed
A calm nighttime routine helps signal your body to wind down.
Hormone changes
Hormones can play a big role in migraines, especially for women.
Many women notice migraines around their menstrual cycle. Birth control pills and hormone therapy can also shift hormone levels and bring on migraines in some people.
If you notice a pattern, track your cycle and talk to your doctor. There may be ways to manage changes more smoothly.
Weather changes
Some people get migraines when the weather shifts. This might include:
- Sudden changes in air pressure
- Storms or strong winds
- High heat or humidity
- Bright sunlight
You can’t change the weather, but you can prepare for it. Wearing sunglasses, using a hat and staying in a cool space may help. Track your migraines to see if weather patterns match your symptoms.
Strong smells, lights or sounds
Loud places and strong smells can overwhelm your senses and trigger a migraine. This includes things like:
- Perfumes
- Smoke
- Cleaning products
- Flickering lights
- Loud music or crowded spaces
If you’re sensitive to smells or sounds, try to limit your exposure. Use headphones, sunglasses or a mask if needed.
Physical activity
Some people get migraines during or after intense exercise. It may help to warm up slowly and stay hydrated.
If this happens to you:
- Avoid skipping meals before working out
- Drink water before, during and after exercise
- Choose lower-impact activities like walking or swimming
- Talk to your doctor if exercise is a frequent trigger
Exercise should help your health, not cause more pain.
How to find your migraine triggers
It can take time to figure out what sets off your migraines. Keeping a migraine diary is a good place to start.
Write down:
- What you ate and drank
- How much you slept
- Stress levels
- Physical activity
- Weather and light exposure
- Time of day and date of migraine
- Symptoms before, during and after
After a few weeks, patterns may start to show. Bring your notes to your primary care doctor or make an appointment to talk about what you’ve found.
What to do when a migraine hits
Even with careful planning, migraines can still happen. Having a plan can help you feel more in control.
Steps to take:
- Find a quiet, dark space to rest
- Drink water
- Use a cold pack on your forehead or neck
- Take your migraine medication as prescribed
- Avoid strong smells or loud sounds
Don’t wait too long to treat a migraine. Medicines tend to work better when taken early.
When to talk to a doctor
If you’re getting migraines often, or they’re affecting your daily life, it’s time to get help.
See a doctor if:
- You have more than four migraines a month
- Pain is severe and lasts more than a day
- Over-the-counter medicines don’t help
- You notice new or strange symptoms
- Migraines affect your school, work or family time
A provider can help you build a plan that works for your life. That might include lifestyle changes, medication or other treatments.
Ready to take control of your migraines?
INTEGRIS Health providers can help you find and manage your migraine triggers. Find a provider near you and start feeling better today.
