Picture this. You’re just sitting, minding your business and being yourself when you’re hit with a nasty headache. No ordinary headache will go away if you apply a little Zandu Balm. This is something else. The pain is unbearable, and it feels like your head is throbbing or pounding.
The pain seems to have no signs of abating and only seems to get worse with each passing second. This severe headache is called a migraine and can occur anywhere on the head, neck or face. Not to be confused with a generic headache, which could indicate something’s wrong.
Such headaches are horrible and can also cause nausea, vomiting, and extreme sensitivity to smell, noise or light. You see a bright light or experience a loud noise, and the pain just seems to get worse. There appears to be no relief in sight.
According to a study from the Global Burden of Disease, approximately 213 million people in India suffer from migraines, making it the nation with the highest number of migraine cases globally as of 2019.
That’s a lot of people suffering from migraines in a single country. No wonder we’re the world leaders when it comes to migraines!
Well, there is one way you can prevent migraines, though. You stay away from the trigger. What is a trigger, you might ask? A trigger is anything that sets off your migraine/causes you to suffer from migraine headaches. So, what are these triggers?
1. Stress
It all boils down to the S-word. In India, the biggest culprit is stress, which is a trigger for most people who suffer from migraine. There is definitely an association between daily stress levels and daily migraine activity.
If you keep worrying when the next attack will strike, you’ll get stuck in an incessant, exhausting cycle. And in our daily lives, stress never ends especially if you are busy. So what happens to those suffering from migraine?
Are they going to be impacted as well? Well, not unless they choose to cope. Stress causes migraines. Make sure your work-life balance is sorted so you don’t have this problem. Do you know what else causes stress? Anxiety.
Solution - Begin by drawing up a list of everything that causes you constant stress and tension, and then work towards reducing said triggers. Relaxation therapy, exercise, mindfulness, meditation, biofeedback and ensuring you sleep and wake up on time can be hugely helpful in managing stress in your daily life.
While such strategies might not eliminate all the stress you face in life, what they can do is alter your body’s physiological response to stress and, hence, bring down the ability of stress to trigger a migraine attack.
2. Not sleeping on time
There is definitely a connection between migraine and sleep. Sleep is responsible for renewing and repairing different body parts, the brain included. Naturally, when your sleep schedule suffers, you are throwing yourself open to migraine attacks.
Migraine attacks tend to happen most during the night, which is why people suffering from migraines are also the ones who don’t sleep much.
Solution - Please make sure you go to bed on time each night with a mission to sleep. Do not carry your phone into your bed, and stay away from the television. While this may be difficult initially, try not to nap during the day. If you fix your sleep cycle, your migraine will automatically subside. Sleep! It’s the best thing that you can do for yourself.
3. Coffee and Booze
Draw up a listicle of things that are either bad for you or things that trigger headaches, and coffee and alcohol HAVE to be there. It’s as if these substances were created to give mankind a headache while making them productive, depending on what he’s consumed. Especially caffeine.
You know what else caffeine causes? Anxiety. Some people find that their migraine gets worse by drinking coffee or alcohol. Some people find that their migraine symptoms are helped if they consume caffeine or alcohol. Alcohol might be considered the biggest migraine instigator.
Solution - Know your limits. If caffeine or alcohol does not suit you, make sure you stay away. Don’t indulge in something that can give you a massive headache. Try fruit juices instead. Have you ever tried a fresh lime soda? That stuff will hydrate you, kill the craving for a drink, and hopefully won’t trigger your migraine.
4. Food
There is a litany of foods known to trigger migraines, with the well-known ones being foods that have MSG and histamine, as well as cheese, chocolate, dairy products, artificial sweeteners, cured meats and anything with a distinct, strong smell.
Solution - If certain foods trigger a migraine, stay away from them. Surprise surprise! It’s not rocket science. If certain foods are causing headaches, don’t eat them. Your system, and you will thank yourself for it.
There’s something called a migraine diet, which eliminates all the foods and beverages that are known to trigger migraines. This would be a healthy lifestyle choice, if you made it.
5. Smell
“If you smelllllll-what THE ROCK—---------is cooking” - not a headache, we hope! Strong smells might activate specific nerve receptors in the nasal passages, which might trigger a headache or worsen an already present headache.
Solution - Avoid strong smells like perfumes, gasoline, or chemicals. If you work in a public setting in an office, let all your coworkers know what triggers your migraine so they’ll be careful not to wear particular scents, at least when they’re around you, in close proximity.
6. Dehydration
If you live in India, you know that dehydration is a trigger for migraines. This means you are setting yourself up for a horrible headache if you don't drink enough water. Even mild dehydration can alter the body’s fluid balance, resulting in headaches, especially when it gets hot.
Ask anyone suffering from a migraine, and they’ll tell you that dehydration is a trigger - even the slightest hint of it can set off your migraine.
Solution - Drink enough water (DUH!!), and always carry a water bottle to stay hydrated. Ensure you track your fluid intake and monitor how much water you’re drinking to avoid migraines every season.
7. Light
“WHY SO MUCH LIGHT IN HERE? BRING ME MY GLASSES”. Hangover reference, anyone? Well, for a lot of migraine patients, natural light is the culprit. Known as photophobia, this condition is one of the ways migraine is diagnosed. Natural light, bright light, and fluorescent or flickering bulbs are issues that make living difficult.
Solution - If you’re outside, wear sunglasses. If the light is artificial, sit nearer to the windows and stay away from flickering lights or other sources of glare. Greenlight is the only band of light that doesn’t aggravate migraines, so try finding bulbs that give out green light.
In conclusion, while you might not always be in a position to ensure that there are no migraine triggers around you, try to be mindful of where you hang out so you don’t expose yourself to triggers or anything else that could set your migraine off.
Migraine headaches are excruciating, so the less you suffer from them, the better. Make sure you stay away from familiar triggers so you live life migraine-free.
In conclusion, while you might not always be in a position to ensure that there are no migraine triggers around you, try to be mindful of where you hang out so you don’t expose yourself to triggers or anything else that could set your migraine off.
Migraine headaches are excruciating, so the less you suffer from them, the better. Make sure you stay away from familiar triggers so you live life migraine-free.
My migraine is triggered by caffeine. Can I try decaffeinated coffee?
If caffeine is triggering your migraines, it would make sense to stay away from caffeine entirely. Decaf might help in the short term, but avoiding caffeine should do the trick.
What is a migraine, and how is it different from a regular headache?
A migraine is a severe headache often accompanied by nausea, vomiting, and heightened sensitivity to light, sound, or smells. Unlike a regular headache, migraines are typically more intense.
What are the most common migraine triggers?
Some common migraine triggers include stress, poor sleep habits, and consumption of caffeine or alcohol.
How can stress contribute to migraines?
Stress is a significant migraine trigger, as it can cause the body to release certain chemicals and hormones that contribute to the onset of a migraine.
How much sleep should I get to avoid a migraine?
Getting at least seven-eight hours of sleep every night is recommended.
