More Than A Headache
Between 12-15% of the world's population experiences migraine attacks. Migraine is a throbbing pain, typically concentrated on one side of the scalp, that can last for hours or even days. Migraines are complex, with no two experiences being the same, but here are some of the most common triggers for them.
1. Stress
For almost 70% of migraine sufferers, stress is one of the main triggers for their attacks. We live in a stressful world, and wondering when your next migraine will strike is just one of the many stressors that people experience in their daily lives. While there is no one way to cut out all stress, there are several ways to manage it.
2. Weather
Sometimes migraine triggers are things you can control, in the case of weather, there's really nothing you can do. The most common weather-based triggers are fluctuations in barometric pressure before a storm, and excessive heat. Heat and humidity can also lead to another trigger on this list.
3. Caffeine
Caffeine is a tricky one, as it can ease or worsen migraines depending on your regular consumption. People who consume very little or a lot of caffeine on a daily basis are more likely to migraines after consuming or going through withdrawal. People who typically consume 1-2 servings of caffeine a day are less likely to get migraines from it.
4. Alcohol
Beyond your expected hangover, alcohol consumption can wreak some serious havoc on your head. Studies are unclear on whether it is the alcohol itself or another chemical compound which leads to migraines, but most point towards red wine as the culprit.
5. Hormones
While everyone, regardless of gender, produces estrogen, women are three times more likely to experience migraines than men. Chronic migraines often develop during puberty and flare up during menstruation, pregnancy, and menopause. Given the added physical and emotional strain of these events, it's no wonder that migraines become more frequent.
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6. Light
Photophobia, or, an extreme sensitivity to light is a critical consideration when diagnosing migraines. While photophobia most commonly occurs during a migraine, it can also trigger them. Natural and artificial lighting can both be problematic, especially if they're bright and/or flickering.
7. Sleep Changes
Some of your most important hours of the day are spent sleeping while your body renews after the stress of a long day. When your body doesn't get that time to renew, your brain can grow agitated and start lashing out. Too much, too little, and interrupted sleep can all put you at risk for a migraine attack.
8. Smells
Similarly to light sensitivity, an aversion to odors can serve as both a trigger and symptom of migraine. Osmophobia is an intolerance to strong scents such as perfumes, cigarettes, or gasoline. If a migraine is already underway, smells can make it worse.
9. Dehydration
Dehydration is a known trigger for about a third of all migraine sufferers. Water is essential for brain function, and when your brain doesn't get enough water, it can activate your pain receptors. Dehydration headaches are often exacerbated by hot and humid conditions.
10. Diet
Migraines are different for everyone, but there are a ton of foods that serve as common triggers. Chocolate, dairy, and foods with artificial sweeteners can all bring on migraine attacks. Not eating can also trigger a migraine.
Now that we've gone over some common migraine triggers, let's look at a few easy ways to try and lessen that pounding in your skull
1. Darkness
As we said, photophobia is often a warning sign of a migraine to come. If overhead lights suddenly feel like icepicks in your eye socket, then the best thing you can do is dim them or turn them off entirely. If you're at home, one of the best treatments for a migraine is to lay down in a cool, dark room.
2. Heat Therapy
Heat therapy can come in many different forms, with the most common being compresses. Compresses can be hot or cold and used interchangeably depending on what works for you. Try targeting your temples and/or the back of your neck when you try heat therapy.
3. Caffeine
We already mentioned caffeine being a double-edged sword for migraine sufferers. If you regularly consume 1-2 servings of caffeine in a day, then the withdrawal from or delay of that caffeine can bring on a migraine. It's no coincidence that many over-the-counter pain medications contain a dose of caffeine.
4. Warm Baths/Showers
Some migraines can be sweated out, similarly to fevers. In this case, a warm—but not scorching—bath or shower can provide some essential relief. The warmth will also stimulate relaxation, which will help you sleep and recover.
5. Essential Oils
Just like migraines, remedies are not one-size-fits-all. While many people experience an aversion to smells during migraine episodes, certain smells can help with healing and relaxation. There is no formal scientific evidence behind this, but calming scents such as lavender, peppermint, and eucalyptus can reduce stress.
6. NSAIDs
NSAIDs such as Ibuprofen, naproxen, and aspirin are commonly recommended for migraine attacks. There are also specific migraine medicines you can take if you experience them chronically. Remember to double-check the content of any medicartions and talk to your doctor about extended usage.
7. Ginger
One of the most common side effects of migraine is nauseau, which can lead to vomiting. Sometimes, the body feels better after throwing up, but we definitely don't recommend that as a treatment. Ginger ale, lozenges, or bites can all help sooth swelling stomachs.
8. Sleep
One of the most reliable treatments for migraines is simply to sleep them off. While sleep doesn't always help, and can be quite difficult to achieve with a pounding in your skull, it's a reliable way to reset your body. For optimal sleep, ensure the room is comfortably cool, blocking out all possible noise and light.
9. Scalp Massage
If your migraines don't come with a sensitivity to touch, then a scalp massage can help alleviate some of the pain. Stress and body aches can both bring on migraines. Applying small amounts of pressure to your temples, eyes, and neck can help relieve some of that built-up tension.
10. Migraine Diary
While a migraine diary or tracker isn't necessarily a way of treating migraines, it can help you understand migraines. Keeping a migraine diary can be as simple as jotting down when your migraines happen, how long they last, and what you used to treat them. This can help you understand what triggers your migraines and what helps them.
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