10 Common Migraine Triggers — and How to Manage Them

If you’re one of the millions of Americans who get migraine headaches, you’ve probably wondered about what triggers them. Often, you feel fine one moment, and like a hammer is pounding on your forehead the next. 

Although migraine triggers vary from person to person, some are more common than others. That’s why educating yourself is important. 

At the Migraine & Headache Center of Florida in Altamonte Springs, board-certified headache specialist Bernadette Nazario-Lopez, MD, PharmD, has years of experience providing migraine relief.

This month’s blog highlights 10 of the most common migraine triggers and provides tips on managing them. Keep reading to learn more.

10 common migraine triggers

There’s no way to identify all your migraine triggers without keeping a journal. Here are 10 factors that trigger migraines and tips for handling them to get you started.

1. Stress

Stress is a common trigger. When you feel overwhelmed with work, responsibilities at home, or relationship struggles, the chemicals in your brain, like serotonin, fluctuate. Hormones like cortisol can also affect the way pain is interpreted.

There’s no way to prevent stress entirely. However, you can keep it from worsening. For example, activities like deep breathing, meditation, and yoga make it easier to center yourself and keep overwhelming feelings at bay.

2. Hormonal changes

Hormones constantly fluctuate, but their highs and lows can be worsened by genetics, environmental factors, and diet. For women, hormone changes are especially noticeable during pregnancy and menstrual cycles. But beyond affecting your mood, these hormonal changes can trigger migraine headaches. 

Experts aren’t sure of the exact mechanism, but changes in hormone levels seem to affect certain pathways in the brain. This leads to increased sensitivity and the release of chemicals that worsen migraine headaches. 

Consider talking to your doctor about hormonal birth control or hormone replacement therapy if you suspect hormone fluctuations are responsible for your headaches.

3. Poor sleep

Have you noticed your migraines worsen when you don’t sleep enough? Although sleep disorders, like insomnia, can be challenging to treat, there are steps you can take to reduce the risk of migraines. 

For instance, maintaining a regular sleep schedule, keeping electronic devices out of your bedroom, and making sure the thermostat is set at a comfortable temperature can help you doze off and stay asleep.

4. Certain foods

Many people with migraines notice their symptoms worsen after eating or drinking certain foods and beverages. While triggers vary, some of the most common ones include alcohol, sugary sodas, chocolate, and processed meat. 

You don’t have to completely cut these items out of your diet, but moderating them can reduce the risk of a pounding, post-meal migraine.

5. Dehydration

Sometimes, it’s not what you drink but what you don’t drink. Consuming at least eight glasses of water daily is a good rule of thumb, but it’s imperative if you have migraines. 

When you’re dehydrated, your brain and the other tissues in your body shrink, placing excess pressure on the surrounding nerves and making a headache more likely. Dehydration also causes inflammation and hormonal changes, both of which are migraine triggers.

We recommend carrying a water bottle with you wherever you go. For optimal results, challenge yourself to finish and refill it every two hours or so.

6. Bright lights

About 80% of people with migraines report increased sensitivity to light. Like hormones, bright lights, such as the sun on a summer’s day, activate certain chemicals in the brain. The light-sensitive cells in your eyes also connect to the brain’s pain centers, making headaches even more likely.

The good news is that you can easily reduce light sensitivity. For example, wearing sunglasses with polarized lenses can help reduce the sun’s glare when you’re outside or driving. 

Alternatively, if you work at a computer all day, you can adjust your monitor’s display settings or buy a screen cover to reduce glare.

7. Loud noises

Have you ever gotten a severe migraine after watching the Fourth of July fireworks or attending a concert? This might seem strange, but loud noises can increase your blood pressure, activate sensitive sensory nerves, and even trigger inflammation. 

To prevent these side effects, consider wearing earplugs or noise-canceling headphones if you plan on being in a noisy environment. Simple adjustments like these can make all the difference.

8. Strong smells

The smells that trigger migraines vary. However, they tend to be pungent and all-consuming. For instance, some people say cleaning products, like bleach, bring on an instant headache. Try to avoid strong smells, including perfumes, cleaning chemicals, and gasoline.

9. Weather changes

Some people with migraines say their symptoms flare up during a thunderstorm or another major weather event. Scientific evidence suggests atmospheric changes can make headaches worse. Specifically, storms cause changes in barometric pressure, which can place excess stress on the sinuses. Other environmental factors, like strong winds and high humidity, can have a similar effect.

Weather is one of the most challenging migraine triggers to avoid. However, if you notice a storm on the horizon, call it a day and stay inside. 

10. Intense physical exercise

For some people, working out can trigger migraines. This may seem counterintuitive since working out is supposed to be good for you. 

However, it makes sense when you understand the common causes of migraines — changes in blood flow to the brain, dehydration, and low blood sugar, to name a few. These and other factors can impact the way the brain interprets pain and trigger a migraine.

Exercise is still important if you get migraines, but it’s crucial to listen to your body. Rather than going 100%, do low-impact activities that prevent overexertion, like cycling or walking. If you feel a headache coming on, drink plenty of water and take a break.

We can help you identify migraine triggers

Living with migraine headaches is challenging. However, once you identify your triggers, you can take steps to avoid them. We regularly help people identify their migraine triggers through testing and journaling. 

If you’re interested in learning more, contact us by calling the office or booking your appointment online.