Anyone who has had a migraine will tell you it’s a pain they never want to experience again. But for many of these headache sufferers, it’s a regular problem that can plague them for life.
There are some symptoms that become recognizable with the onset of a migraine. Yet, in many cases, by the time the symptoms appear and are noticed, the migraine is already barreling into your body like an oncoming train. In other words, it’s better to stay out of the path of these painful conditions entirely if possible.
Whether your migraines are daily, weekly, monthly, or periodic, one way to avoid or minimize them is to learn your triggers — common reasons migraines start in most people.
Your migraines could stem from various triggers or one major culprit. Whatever’s causing them, once you follow your patterns and learn the connections, you can try to avoid them. Here are the most common migraine triggers and how you can stop them.
1. Stress
You’re probably not surprised that stress is one of the major causes of migraine. This annoying factor is linked with most of our physical and mental problems; why not migraines, too?
With almost 7 in 10 people reporting stress-associated migraines, we’ve added yet another thing to blame on stress. These groups state that when they have high stress during the day, they often have a migraine attack the same day or the next one.
So, if you have chronic stress, and it’s a trigger, you also have chronic migraines. Getting rid of one can help the other, but how do you do it?
Start by trying to pinpoint what your biggest stressors are. You may already know most of them, but as you go through your day, you’ll recognize other areas that seem to raise your blood pressure, increase your breathing, and show other signs of irritation.
Try to reduce or eliminate the stressors where you can. In the meantime, take some time to practice self-care and relaxation. Exercise, meditate, read a book, journal, or engage in other activities that make you feel peaceful. Your body’s stress responses readjust, which can minimize your chance of a migraine.
2. Sleep Pattern Changes
Our bodies are creatures of habit, and any changes create invisible and visible reactions. This is especially true when it comes to adjustments in our sleep schedules.
An hour or two variation isn’t that big of a deal for the most part. But when you’re consistently struggling to get restful slumber, or you’ve pulled an all-nighter, you could trigger your migraine.
Sleep is necessary to repair the day’s damage in the body and brain. Changes in sleep patterns, such as those that occur when you have bruxism (teeth clenching and grinding), can bring on migraines.
Reducing this potential trigger can be tricky. Set a bedtime routine and make your room calm and peaceful. Skip screen time at least an hour before falling asleep, and don’t nap throughout the day.
Consider an NTI night guard, as discussed in this article by JS Dental Lab, if your migraines are medically diagnosed, or an alternative night guard to ease the symptoms of bruxing.
3. Hormones
When it comes to gender, three out of four migraine sufferers are women, and many of them have hormonal triggers. Females deal with hormone changes throughout most of their life, from puberty through menopause and even beyond.
If your hormones are readjusting, as occurs monthly with your period or during pregnancies, perimenopause, menopause, and post-menopause, migraines can be a side effect.
Monitor your migraines and period to see if there’s a link. If you’re on birth control, talk to your doctor about changing your medication and see if that reduces your attacks.
4. Diet or Dehydration
Certain ingredients can be instant migraine triggers. Caffeine and alcohol are two that impact plenty of people. But if you’ve analyzed your meals and nothing seems to be consistent, you might be dehydrated.
When you don’t have enough water in your system, one of the first places you’ll feel the effects is in your head. Even non-migraine sufferers get dehydration headaches. Because you’re prone to attacks, you’ll feel it worse.
To prevent dehydration-related migraines, drink plenty of fluids throughout the day and keep water on hand. If you notice the signs of an oncoming migraine attack, drink at least eight ounces.
Conclusion
Each person’s migraine symptoms and triggers are unique to them. If trying these tips doesn’t ease your pain or frequency, talk to your doctor. They may be able to help you find your triggers or create a treatment plan that works for you.