MIGRAINE TRIGGERS: WHAT THEY ARE AND HOW TO AVOID THEM

People with migraine headaches could often avoid them if they identified what triggers their migraine. Knowing what causes the migraine is half the battle. But identifying these triggers can take time and patience. First, what are triggers? A trigger is anything that brings on the headache. It could range from weather, food, stress, to activities. Realizing what makes the migraine start is the best way to decrease the amount and severity of these headaches. Since triggers add up, decreasing the number of triggers in a day, will help prevent migraines.

COMMON MIGRAINE TRIGGERS
There are a number of common migraine triggers. These triggers are brought about by stress, food, and changes in daily routine. Here are some of the most common:

• Stress
• Menstrual cycle in women
• Fasting or skipping meals
• Changes in the weather, heat, or high humidity
• Bright lights, glare, or reflected light
• Foods, such as chocolate
• Alcohol – either all alcohol beverages or one particular type like beer or wine
• Odors such as paint, dust, perfumes, and certain flowers

Other migraine triggers include:

• Strong emotions such as depression or anxiety
• Pushing too hard in exercise
• Aspartame
• Monosodium glutamate (MSG)
• Nitrates like those found in processed meats (hot dogs, bacon, bologna)
• Tyramine, found in pickled or marinated foods, aged cheeses, and yeast
• Smoking or being around someone who does
• Too much Caffeine or caffeine withdrawal
• Birth control pills or hormone therapy
• Medicines that dilate the blood vessels
• Overuse of headache pain medications, causing rebound headaches

JOURNALING HEADACHES
Another useful tip regarding triggers is to keep a diary of all food, beverages, and activities. You might think this is nuts but you would be surprised to discover patterns in your headaches. Many times, certain foods or drink can bring about the migraine. Keeping a journal of when the headache appears and associating it with other substances will be a real eye-opener. When writing in a headache diary, write down:

• When you eat and drink
• When you exercise and what type of exercise it is
• Your overall state of health for the day
• What the weather is like (rainy, cloudy, etc.)
• Stressful events or strong feelings (anger, depression, )
• When you get a headache and the intensity
• What medications you take and their success

As time goes by, you will see a pattern develop with your headaches. Maybe you get one after you eat a certain food or drink a particular beverage. Whatever the triggers are, a headache diary will help. Once you figure out your triggers, then you can take actions to avoid them.

KEEPING A DAILY ROUTINE
Doing the same things every day and around the same time will help you find triggers. If you change your routine and develop a migraine, then you have found one of your triggers. When you try to keep a routine, try to get regular exercise. If you do get a migraine from exercise, write down what type of exercise, how the weather was, and what you ate that day. Keep regular sleep patterns. Getting too much or too little sleep can trigger migraines. If you experience a migraine when your sleep pattern experiences change, you found a trigger that you can control. Watch what you eat. Many foods are migraine triggers. Also, try to eat regularly, not skipping meals, and eat healthy snacks. Remember to drink plenty of fluids. Not getting enough fluid in the body will trigger a headache. Manage your stress as much as you can. Many people get a migraine attack after a stressful event. Learning to control stress with relaxation exercises or biofeedback may help reduce the stress.

Not all triggers, such as the weather or hormones, can be controlled. For such events, try to have a plan in place that will help you to cope when you are around your triggers. Also, triggers add up so if you can reduce the number of triggers, you can help prevent or reduce the pain of the headache. For example, if it is a very warm day and you have to be out in it, be sure to stay hydrated and perhaps avoid foods that you know could trigger a migraine. Doing these simple things can save a lot of aggravation with headaches.

Last but not least, talk to your doctor about your diary. Take it with you when you see your doctor and discuss the triggers that you noticed throughout your daily routine. This will give you and your physician insight as to what can be done for you to prevent migraines. Remember, communication is very important and your doctor wants to help you in every way so you can enjoy a life free from the debilitating effects of migraine headache.

Tags: constipation, Depression, emotional stress, Fatigue, migraine triggers, strange food cravings, triggers