A few months back, my migraines got really frequent and intense. I had only a couple before that and they were very spotty, so it alarmed me. It seemed like every one happened when it was overcast, or when I had a hard morning workout. They also seemed to be more severe depending on when the “time of the month” was near, but I couldn’t be sure.
My doctor suggested keeping a migraine journal of when and what things could have triggered them so. I also did some research of my own online. (Luckily, my symptoms did not put me on the fast track to death as so many others do when I go down that rabbit hole!) 🙂 I found a helpful article at prevention.com that listed out common triggers to migraine headaches and also some foods that can help alleviate them. While not all of them applied to me, they definitely were helpful in pinpointing adjustments I needed to make to help my migraines. Of course I had my migraine relief pillow at home and at the office, just in case another one struck! Which, of course, it did, but for me, making these small adjustments made a difference and more recently, they have not come back as much as they did a few months ago!
5 Common Migraine Triggers and Solutions
1. Hormones.
Ugh. Each month just before a woman’s cycle, her estrogen levels can drop dramatically. Doctors can prescribe a low dose estrogen contraceptive or similar depending on the situation. Being aware of your cycle can also be helpful in understanding why and how to treat.
2. Sleep.
Or lack thereof. Parents, college students and busy professionals all know how difficult sleeping regular hours can be. Turns out that consistent sleep pattens can make a huge difference for migraine sufferers. Easier said than done!
3. Missing Meals.
Who does that?? (See number 2 above!) Busy lives and running all day makes it really easy to skip or forget a meal. Our bodies need consistent fuel to run properly and we should never go longer than 3 hours without eating something to keep our blood sugar levels consistent. Sticking a granola or protein bar in your bag can help when you are in a bind. According to prevention.com, eating more leafy greens, whole grains, eggs, all natural red meat in moderation and more cold water fish can also help migraine sufferers.
4. Alcohol.
If you drink, watch out for liquors that trigger a headache within 8 hours.
5. Caffeine.
I love to drink my morning energy drink. Others love their morning coffee to get them going, but having too much can cause withdrawls which trigger migraines. Prevention suggests limiting caffeine intake to 200mg/day. Darn it.
Keeping these 5 things in mind daily has made a difference for my migraines and as an added bonus, it has helped with my overall health! I feel more energized and capable to tackle each day! Hope this helps for you!