*हिंदी में पढ़ें: माइग्रेन (Migraine) बार-बार क्यों होता है? इसके कारण जानें
Migraine is much more than a severe headache. A migraine attack doesn’t just affect your ability to focus at work, but actually confines you to bed and totally disrupts your day. Some people may gradually get an idea of what triggers migraine in them, while others may be ignorant of how their daily routine may be responsible for the condition.
Recognising what triggers your migraine can significantly reduce the occurrence of these attacks in the future. Right from the quantity of water you drink to the food you consume, minor daily habits can help lower the frequency of migraines.
Stress
Do you get stressed easily? Stress is one of the major culprits when it comes to triggers for migraines. You may be stressed due to any reason – personal, professional, health, etc. Stress may alter hormones and cause muscle tension, resulting in migraines.
What to do: Learn to manage stress on a daily basis. Techniques like yoga, meditation, deep breathing, going for a nature walk, and counselling can prove effective in controlling stress.
Sleep Issues
Have an irregular sleep cycle? Sleeping too little or getting excessive sleep can disrupt the natural rhythm of your body. This can trigger migraine. Other points in the context of sleep include sudden changes in your sleep routine. E.g., waking up late on weekends or going to sleep later than usual.
What to do: Maintain a regular sleep schedule, including on weekends. Additionally, aim for a minimum of 7-9 hours of quality sleep each night.
Dehydration
Often forget to drink water? It is rightly said that water is the elixir of life. Inadequate intake of water can be another dominant trigger for migraine. Dehydration affects blood circulation and limits oxygen to the brain. This can cause a migraine.
What to do: Drink at least 8-10 glasses of water each day. Always carry a water bottle wherever you go. If you forget, you can set reminders initially. Slowly, it’ll become a habit.
Missing Meals
No time to have breakfast? Long gaps between meals can bring down blood sugar levels. This is yet another powerful trigger for a migraine attack. Fasting and dieting are not everybody’s cup of tea.
What to do: Avoid long gaps between meals. Develop a habit of eating small but balanced and frequent meals. You can carry with you healthy snacks like peanuts, fruits, yoghurt, sprouts salad, smoothies, roasted chickpeas, ghee-roasted makhana (fox nuts), etc.
Caffeine
Love tea or coffee? Most people do. Some people actually benefit from small quantities of caffeine. But remember – excessive caffeine or, for that matter, not getting your regular cup, can trigger a migraine.
What to do: If you are accustomed to drinking tea or coffee, the best practice is to have it in moderation and consume the same quantity each day. Do not give up your cup of coffee or tea suddenly.
Specific Foods and Beverages
Had a migraine attack after having fritters with sauce? Food items like stale cheese, processed meats, chocolate, tomato sauce, and products containing ajino-moto or other artificial taste enhancers can be the culprits behind migraine attacks in some people. Alcohol is known to be a migraine trigger for many.
What to do: Observe which food items give you a migraine attack. You can keep written notes for this purpose. Avoid consuming foods that trigger a migraine.
Screen Use
Stay glued to your phone all day long? Well, spending long hours on a computer or mobile screens often leads to poor posture, eye strain, and tension headaches. All of these may ultimately cause migraines.
What to do: Screen use is very much a part of our lives. What you can do is – take short breaks in between or follow the 20-20-20 rule. Try adjusting the brightness of your screen.
Bright Lights and Loud Noises
Can’t bear loud music? Some people find flashing lights or loud noises disturbing. These triggers are generally present in pubs, clubs, weddings, and other special events.
What to do: Avoid flashing lights, wear sunglasses in brightly lit environments, and use noise-cancelling headphones in a loud place.
Environmental Changes
Sensitive to changes in weather? Temperature changes, fluctuations in humidity levels, or air pressure can all affect the body and trigger migraines. Since the weather is beyond human control, the key lies in preparing for such changes well in advance.
What to do: Try staying indoors when the weather witnesses drastic changes. Keep yourself hydrated and medication for migraine handy when seasonal transitions occur.
Strong Odours
Uncomfortable wearing perfumes? Strong smells, be they from scents, smoke, cleaning agents, or food, could be your migraine triggers.
What to do: Try wearing a mask whenever you smell any strong odours in the surroundings. It can prove effective in filtering out unpleasant odours.
Conclusion
Migraines can be intimidating, given the pain and discomfort they are associated with. However, recognising and avoiding your specific migraine triggers can work wonders in controlling them. It means a better life for you.
As you may have noticed, everybody has different triggers. We advise you to be mindful of what triggers migraine attacks. Armed with this knowledge, you can take steps to prevent or reduce the frequency of migraines. It’s definitely going to be your key to a more fulfilling life.
Need personalised advice on managing and treating your migraines? Visit Sohana Hospital, Mohali. Get yourself treated by some of the best neurologists in Chandigarh. Our expert doctors have been treating patients from the tricity and all across North India using the latest diagnostic tools and cutting-edge treatment strategies to enable them to overcome migraines and other brain-related conditions.
Identify your migraine triggers, learn to manage them, win over migraine attacks, and live pain-free!
Frequently Asked Questions on Migraines
1. Can migraines be caused due to hormonal changes?
Yes. Hormonal fluctuations that women typically have during menstruation, pregnancy, or menopause can trigger migraines. Try keeping a track of your cycle to be able to predict and manage these migraine attacks.
2. Do migraines always start with a headache?
No. Initial signs may be different in different people. E.g., experiencing nausea, changes in vision, or an aura before migraine starts. There are also cases of ‘silent migraines’ – where an individual has no headache.
3. Can allergies trigger migraines?
Inflammation and pressure in the sinuses may develop due to allergies. This may be the underlying reason for migraines in some individuals. To alleviate the risk of such migraine attacks, management of seasonal allergies is essential.
4. Should migraine patients avoid exercise?
No. You just need to be a little cautious. Make sure you warm up before you start your workout. Both warming up and workout should be regular and moderate. It may actually prove to be a good prevention strategy. High-intensity workouts should be avoided. Sudden high-intensity exertion may trigger migraines in some individuals.
5. Can poor posture cause migraines?
Yes. If you sit or stand with a wrong posture for prolonged periods, it could put excessive strain on the neck and shoulders. This may trigger tension headaches or migraines.