Recurring Headaches? Identify Seven Typical Causes of Migraines

A Guide to Minimizing Migraines: Identifying Triggers and Adopting Healthy Habits

January 22, 2008 — Let's face it: life's unpredictable, and that unpredictability can wreak havoc on those dealing with debilitating migraines. These excruciating headaches can lay a person low for days, leaving them confined and dependent on a soft bed and a dark room.

Dr. Lawrence Newman, director of the Headache Institute at St. Luke's-Roosevelt Hospital in New York, puts it bluntly: "It's a pretty disabling headache... They all suffer."

Migraines are often linked to a genetic predisposition, making one's brain more sensitive to various stressors that others might not even notice—like missing a meal or a change in weather. Over 26 million Americans experience this neurological disorder, according to the American Medical Association.

Recognizing migraine triggers can help prevent these agonizing headaches. To do so, keep a detailed diary of potential triggers. These can range from specific foods and events to activities, as they differ for everyone. Newman says some common culprits are diet, weather, and sleep patterns. All of these can disrupt normal serotonin levels in the brain, essential for migraine prevention.

Modern medicine offers treatments for migraines. Drugs like triptan, which stabilize serotonin levels in the brain, have been shown to decrease the pain and sensitivity associated with migraines.

To combat migraines effectively, maintaining a routine that includes proper sleep, moderate exercise, a healthy diet, and regular relaxation is key. As Dr. Joel Saper, founder and director of the Michigan Headache and Neurological Institute, states, "Migraine people don't like change, they like sameness."

Here's a rundown of some common aspects of life that contribute to migraines and, more importantly, ways to lessen their frequency:

Physical Exertion: Overexertion can result in migraines for some. Exercise is generally beneficial, but intense or unaccustomed physical activity may trigger headaches.
Hormonal Changes: Migraines in men are more severe than in women, and sexual activity may exacerbate migraines in men. Women, however, may find relief from headaches following an orgasm. During pregnancy and the postpartum period, hormonal changes can lead to increased migraine episodes, especially as estrogen levels drop.
Weather: Seventy percent of migraine sufferers report experiencing migraines during changes in atmospheric pressure systems. This includes alterations in altitude and shifts between humid and dry climates.
Sleep Patterns: Disrupted sleep schedules can lead to migraines. A consistent sleep routine, including going to bed and waking up at the same time daily, is essential. After a late night out, it's recommended to wake up at your usual hour, eat breakfast, and take a nap later in the day.
Diet: Common dietary triggers include monosodium glutamates (MSGs), aged cheeses, red wine, nitrates found in processed meats, and even chocolate and oranges. Managing these triggers often involves identifying personal sensitivities through a food and symptom diary. Avoiding skipping meals, staying hydrated, and maintaining a consistent, balanced diet can help reduce migraine risk.
Stress: The letdown period following a period of stress can cause migraines due to the sudden shift to a less intense mental and physical state. Taking some quiet personal time each day to relax and meditate can help mitigate this.
The weather, particularly changes in atmospheric pressure systems, is a common migraine trigger for 70% of sufferers, whether it's shifts between humid and dry climates or alterations in altitude.
Hormonal changes can also impact migraines, with women experiencing more severe migraines than men and sexual activity potentially exacerbating migraines in men. On the other hand, some women may find relief from headaches following an orgasm. During pregnancy and the postpartum period, hormonal changes can lead to increased migraine episodes, especially as estrogen levels drop.
Maintaining a healthy diet is crucial in reducing migraine risk as common dietary triggers include monosodium glutamates (MSGs), aged cheeses, red wine, nitrates found in processed meats, and even chocolate and oranges.
Disrupted sleep schedules can lead to migraines, making a consistent sleep routine, including going to bed and waking up at the same time daily, essential. After a late night out, it's recommended to wake up at your usual hour, eat breakfast, and take a nap later in the day.
Adequate exercise, fitness, and personal wellness routines can help combat migraines effectively. Overexertion can cause migraines for some individuals, so it's important to find an exercise routine that suits your body.
Stress plays a significant role in triggering migraines due to the sudden letdown period following a period of stress. Practicing meditation, relaxation techniques, and allocating quiet personal time each day can help mitigate the effects of stress on migraines.