Triggers

Identifying Your Personal Migraine Triggers

Triggers are specific factors that can set off a migraine attack.

It's important to remember that triggers don't actually cause the underlying condition of migraine, but they can initiate an individual episode.

Common Trigger Categories

Below are some of the most frequently reported categories of migraine triggers (and ways to deal with them).

You may find you are sensitive to one or more of these.

Dietary

Aged cheeses, alcohol (especially red wine), processed foods containing MSG and nitrates, chocolate, and caffeine (both too much or withdrawal from it) can be triggers for some.

Pro Tip! Try a migraine diet with a migraine cookbook

Dehydration and skipping meals can all contribute to initiating a migraine

Pro Tip! Carry an insulated cold water bottle with you during your day to stay hydrated

Stress and Hormones

High levels of stress, poor sleep schedules (too much or too little), snoring (untreated sleep apnea), and even intense physical exertion (especially if you're not used to it).

Pro Tip! Take melatonin at the time of sunset to help with insomnia

Pro Tip! If you snore, talk to your doctor about getting tested for sleep apnea & try Breathe Right Nasal strips

For many women, fluctuations in estrogen are a significant trigger. This can lead to menstrual migraines, which occur around the time of their period. Changes in headache patterns can happen during pregnancy or menopause.

Pro Tip! If you have heavy periods, try iron supplement as iron deficiency has been linked to migraines

Environmental

This includes sensory stimuli like bright or flickering lights, loud noises, and strong smells from perfumes, smoke, or chemicals.

Pro Tip! Use noise canceling headphones or ear plugs to deal with loud noises at work/home

Pro Tip! Try blue light blocking glasses or computer and phone blue light screen shields

Changes in weather, direct sunlight, or barometric pressure are also common environmental triggers.

Pro Tip! Consider car window tint or at least a stick on car window shade

Pro Tip! Use hat, sunglasses, and even a wearable neck fan when it's hot out

Migraine Diary Example:

Pro Tip!

Various phone apps like "Migraine buddy" or "Migraine Insight" can help track triggers in real time

Keeping a detailed headache diary is one of the most effective ways to identify your unique patterns and learn what to avoid.