If you’ve ever experienced a Migraine, you may find yourself wondering how to avoid one altogether in the future. With nearly 12% of the population experiencing migraines (including children), many know someone who suffers from them or experiences migraines themselves. Because it can impact your quality of life, it’s crucial to be aware of common migraine triggers and what you can do to decrease your chances of having one.

An important factor to note is the appearance of Symptoms before a migraine attack. Typically, migraine sufferers experience up to four different stages: prodrome, aura, attack, and post-drome. Noticing symptoms early may help you treat the migraine before it happens.

During the prodrome period, 24 to 48 hours before a migraine, you may experience:

• Constipation
• Mood changes
• Cravings
• Neck stiffness
• Frequent urination
• Water retention
• Increased yawning

Some people experience symptoms from the Aura stage. Many patients report that these symptoms build over time and last up to 60 minutes:

• Bright spots or flashes within vision
• Loss of vision
• Pins and needles sensation
• Numbness or weakness on the face or one side of the body
• Challenges speaking

The attack stage may last several hours to three days if untreated. Whether a rare or regular occurrence, the following symptoms are common:

• Pain on one or both sides of your head
• Throbbing or pulsating pain
• Light and sound sensitivity
• Nausea and vomiting

The post-drome stage usually comes with a feeling of being drained, confused, and wiped out for up to a day.

Taking notice of what happens before these stages occur may prevent your next migraine attack. The goal is to develop a lifestyle that can easily avoid what can potentially lead to a migraine. We’ve shared a list of common reasons on what may cause migraine and what you can do to avert one.

Stress

While this may come as no surprise, the rate of stress as a cause of migraines is undeniable. In one study, up to 70% of migraine sufferers reported stress as the primary culprit. Although eliminating stress may seem unfathomable, you can reduce your stress levels by engaging in exercise, meditation, counseling, or breathing techniques. Biofeedback has also been known to help mitigate stress. Generally, do more of the things that make you feel good.

Sleep

Poor sleep quality, as well as excessive sleep, are the most common migraine triggers. Jet lag, insomnia, and other sleep disturbances can lead to migraine attacks. Avoid any stimulation for at least an hour before bedtime for a restful sleep and keep a regular sleep schedule of 7-8 hours each night to reduce sleep-related migraine causes.

Dehydration & Hunger

Dehydration is a major contributor to migraine attacks. Because it affects the entire body, dehydration can cause also cause dizziness and confusion. It’s a good rule of thumb to avoid skipping meals when you are prone to these types of headaches. Drops in blood sugar from poor diet may prompt hormones that affect blood pressure to trigger a migraine.

Caffeine & Alcohol

Although caffeine is known to provide relief for many types of headaches, withdrawal symptoms may also cause one. If you suffer from daily headaches, it’s best to avoid caffeine altogether. Regular coffee drinkers should slowly wean themselves off to avoid any potential withdrawal symptoms. Alcohol is also known to be among migraine triggers, due to congeners, a byproduct in many liquors and wines. Histamines and ethanol can cause inflammation or diuresis (excessive urination), which can lead to a migraine. Consuming a meal with your drink can also help slow the absorption of alcohol, lessening your likelihood of a headache as well.

Hormones

Women are three times as likely to suffer from migraines, according to the Migraine Research Foundation. The fluctuation in hormones plays a role in “menstrual migraine” onset and severity. Some oral contraceptives have been shown to stabilize hormone levels and prevent some future migraine attacks. However, they are also linked to migraines. A visit with your gynecologist is the best route to find the optimal treatment plan for these types of migraines.  

Sensory Stimulation

Photophobia is a condition linked to many patients who suffer from frequent migraine attacks. Natural, bright or fluorescent lights and flickering bulbs can be migraine triggers, making it difficult to enjoy the outdoors or work in an office environment. Wearing sunglasses or sitting away from artificial light may help reduce the chances of developing a migraine. For others, certain odors can generate a migraine. Perfumes, strong food aromas, chemicals, or gasoline may induce migraine symptoms. You may consider asking others to refrain from wearing perfume or cologne when you are around them.

Medications

Medication overuse can lead to more headache days. If you are prescribed migraine medicine and take it more than 10 days out of the month, it can bring on a migraine attack. People who experience Medication Overuse Headaches (MOH) should first stop taking the medication and eliminate it from their systems to stop the cycle of pain. You should work with your doctor to learn how to come off certain medications safely.

Food & Additives

Some common food migraine triggers are easy to identify. Aged cheeses, chocolate, and salt are often linked to migraine headaches. Others are a bit more challenging to determine since many additives are hidden within our food. Artificial sweeteners, monosodium glutamate (MSG), and nitrates in cured meats can also bring on a migraine. Keeping a food journal is a good way to keep track of symptoms if you experience headaches after eating, so you can avoid foods that are causing your migraines.

Environmental Changes

Some people may be sensitive to barometric pressure changes, humidity, smoke, or temperature changes. Adjust your schedule or stay indoors if you know the weather isn’t favorable for your condition.

Physical Activity

Whether it’s from physical (jogger’s headache) or sexual activity (orgasmic headache), some people who are already prone to headaches may experience exertional headaches. While some normal headache treatments may work for many, others benefit from substituting low-intensity exercises to stave off an attack. In any case, it’s essential that you seek advice from a professional for headache evaluation.

Different people may have different migraine triggers, so noticing any patterns is crucial in determining what may cause this type of intense headache. Tracking your symptoms in a diary is a perfect way to accomplish this. Sharing your trigger patterns with a specialist can help simplify your migraine treatment and alleviate symptoms. Board-certified neurologist and founder of Palm Beach Neurological Center, Dr. Michael Tuchman, has over 30 years of experience treating a variety of neurological disorders, including migraine. If you have Medicare and are experiencing migraine symptoms, contact us at (561) 694-1010 or visit us at our office in Palm Beach Gardens.

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