While there are some well-known migraine triggers, it’s important to figure out which ones affect you, as triggers are unique to each individual. Here are some of the most common habits that can bring on a migraine. If you recognize that you’re doing them, try to kick them to the curb.
1. Feeling stressed
“Stress is a huge factor and is often identified as a common migraine trigger,” says Priyanka Chaudhry, MD, a neurologist at Baylor Scott and White Headache Medicine Specialists of North Texas and a partner with the Baylor Neuroscience Center in Dallas. Working long hours or doing something that causes you stress may either trigger or exacerbate a headache. Hsinlin Cheng, MD, PhD, a neurologist and the director of the Headache and Neuropathic Pain Unit at Massachusetts General Hospital in Boston, agrees. “Stress is the number one trigger I see when treating people who have migraines.” Antidepressants and talk therapy can sometimes help reduce stress and, therefore, the number of headaches you get, but learning how to manage stress — and your body’s response to it — is more practical than trying to get rid of it altogether, says Dr. Chaudhry. Try stress-relieving activities like mindfulness meditation, yoga, guided imagery, and progressive relaxation techniques.
2. Ignoring your diet
Certain foods, such as MSG (monosodium glutamate, a flavor enhancer commonly found in soups and other processed foods), caffeine, chocolate, soy, aged cheeses, processed meats, and nonnutritive sweeteners like aspartame, can trigger migraines. Chaudhry recommends cutting suspected trigger foods out of your diet to see if it helps. She warns against cutting too many foods out at once, though; the idea is to identify a specific trigger. “For most people,” Chaudhry says, “alcohol is also a migraine trigger, specifically red wine,” but it depends on your own sensitivity. Some people who get migraines might feel fine after drinking moderate amounts of alcohol.
3. Skipping meals and fluids
Hypoglycemia, or low blood sugar, can occur when you’re very hungry and cause blood vessels to dilate or spasm, which can trigger a migraine, says Chaudhry. What’s more, being hungry also adds to your body’s stress level. Dehydration can cause low blood pressure, which can trigger migraines, so it’s important to remember to drink water. Staying hydrated can also help combat fatigue, which is common during or after a migraine. “Some people,” says Chaudhry, “as soon as they walk into a department store, between the lights and the perfume counters, need to turn back immediately.” So if these types of situations trigger your migraine symptoms, it’s best to try to avoid them.
5. Getting too much screen time
Light from electronic screens can also bother people who get migraines. Try lowering the brightness on cell phones and tablets or buying special blue light–filtering glasses to wear while you use them. It’s not just the light that’s causing the problem. Oftentimes, says Chaudhry, the poor posture people have when using these devices causes issues. You want to ensure you are holding devices or placing them at eye level and not looking down. “People come to me all the time with neck and shoulder issues that are actually triggering their headache,” says Dr. Cheng.
6. Getting irregular sleep
Getting too little or too much sleep can trigger a migraine, says Chaudhry. “We like people to have a consistent sleep schedule, even on weekends.” Quality of sleep matters too. Unfortunately, if migraines are affecting your sleep quality, that could in turn put you at risk for more migraines. One easy fix is to avoid screens before bedtime, Chaudhry advises, as the light can keep you up.
7. Grinding your teeth
Temporomandibular joint (TMJ) disorders and grinding your teeth can cause jaw pain and trigger tension or migraine headaches, says Chaudhry. People sometimes also experience TMJ as a result of stress. If you suspect you grind your teeth, either while you sleep or during the day, consult your physician.
8. Overusing certain medications
Using over-the-counter medications, particularly nonsteroidal anti-inflammatory drugs (NSAIDs), too frequently can cause rebound headaches. That’s because people tend to continuously self-medicate and end up using higher doses over time, says Cheng. So if you experience migraines, be sure to seek medical advice to find the right treatment.
When to Seek Emergency Help
While migraines are painful and can certainly affect your day-to-day life, if you experience a headache like no other, or the worst of your life, “you might need immediate medical attention,” advises Chaudhry, as it could be a sign of something more serious, such as a stroke or meningitis.
