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6 common migraine triggers to be aware of

6 common migraine triggers to be aware of

A migraine is a severe form of headache occurring on one side of the head. It is also characterized by nausea, light and sound sensitivity, vomiting and, sometimes, loss of appetite or cravings. The most common migraine types are aura migraine, which affects vision, and common migraine, wherein vision is not compromised. This article discusses the most common migraine triggers, as well as treatment options, meal plans, and lifestyle changes to alleviate its effects:

Various factors are involved in causing a migraine. It is best to know the causes of one’s migraine so that the treatment options can be recommended accordingly. Here are some common migraine triggers.

Stress
Stress is a highly common cause of migraine. It can alter brain structures and functions, causing or aggravating migraine. Excess stress can often lead to a vicious cycle, wherein individuals with high stress levels develop migraine, which further elevates stress.

Hormonal changes
Hormonal changes, particularly in women, are major triggers of migraine. Women may experience severe migraines at the onset of periods or during pregnancy and menopause. Contraceptive pills can exacerbate the condition in some women.

Weather fluctuations
Changes in weather can trigger hormonal imbalances in the brain, particularly the serotonin levels, causing a migraine. Humidity can cause and aggravate migraines among several individuals.

Food sweeteners and preservatives
Some artificial sweeteners, such as aspartame, and preservatives like monosodium glutamate (MSG) are known to contribute to migraines.

Heredity
Individuals with one parent prone to migraine have a 50 percent probability of developing the condition. Those with both parents having migraine headaches are 75 percent likely to suffer from it. Genes and a person’s environment often contribute equally to causing migraines.

Sleep issues
Sleep disorders like insomnia are among the primary triggers of migraine. Several studies have indicated that insufficient Rapid Eye Movement (REM) sleep can produce specific proteins causing migraine and headaches.

Treatment options
A comprehensive treatment plan under a doctor’s consultation can help individuals overcome migraine. Here are some common treatment options for the condition:

Nurtec®
Nurtec® ODT is an FDA-approved prescription treatment for migraines and is classified as a calcitonin gene-related peptide (CGRP) receptor antagonist. It is known to alleviate symptoms and lower their frequency. It works by blocking the activation of CGRP receptors, which can help prevent migraines.

UBRELVY
UBRELVY is an FDA-approved oral treatment for migraine attacks. It blocks calcitonin gene-related peptide, a protein majorly responsible for migraines. Most individuals experience relief from migraine two hours after taking UBRELVY. Always consult a doctor to ensure the treatment option is taken in the right doses.

QULIPTA ™
QULIPTA ™ is a treatment option that is known to prevent migraine attacks over a period of time. It is helpful in reducing migraine days in a month. A doctor’s prescription is required for taking QULIPTA ™ .

Foods to eat

  • Leafy greens
    Leafy green vegetables like kale, spinach, and fenugreek are anti-inflammatory and contain antioxidants, helping reduce migraines.
  • Fruits high in water content
    Fruits containing high water content, including watermelons, strawberries, peaches, and oranges, can prevent dehydration, a condition that worsens migraines.
  • Herbal tea
    Herbal teas with aromatic flavors like peppermint, ginger, and clove are extremely soothing. They can alleviate symptoms for those struggling with migraine.
  • Quinoa
    Several women experience migraines due to anemia or acute iron deficiency. Quinoa contains nutrients such as magnesium, iron, and riboflavin, which contribute to migraine relief.
  • Fat-rich fish
    Sardines, salmon, tuna, and mackerel contain high levels of omega-3 fatty acids, which are essential in regulating migraine attacks.

Foods to avoid

  • Foods that contain tyramine
    Tyramine is a compound that is absorbed in the body through an enzyme called monoamine oxidase. If a person has low levels of this enzyme and suffers from a migraine, they can experience symptoms after eating foods containing tyramine. Some examples of these foods are aged cheese varieties, pickled and fermented vegetables, processed meats, and citrus fruits. They should be avoided as they can cause or worsen migraines.
  • Monosodium glutamate (MSG)
    MSG is a preservative found in several packaged and canned foods. It is known to increase glutamate levels in the body, triggering and aggravating migraine.
  • Artificial sweeteners
    Artificial sweeteners like aspartame and stevia are known to trigger headaches and should be avoided.
  • Chocolate
    Chocolate consists of beta-phenylethylamine and caffeine, which can trigger migraine. Hence, its consumption should be limited or avoided.
  • Salty processed foods
    Several processed foods, including readymade chips and fries, contain huge quantities of salt. The excess sodium content in such foods can increase blood pressure and trigger migraine.

Lifestyle changes to consider

Healthy sleep cycle
Individuals prone to migraines must follow a fixed sleep cycle to ensure speedy recovery. Minimizing the use of electronic devices at night can help in getting good sleep.

Having meals on time
Following a fixed meal routine, not skipping any meals, and avoiding late-night binges can alleviate migraine symptoms.

Staying hydrated
Dehydration triggers migraine. One should consume at least 2.5 liters of water daily to prevent dehydration.

Exercising regularly
Maintaining a regular exercise regime can facilitate an active lifestyle, which is crucial to stay fit and overcome migraine.

Ensuring mental wellbeing
Hypertension, overthinking, and anxiety significantly hamper recovery from migraine. Individuals with migraine must seek professional help for mental health issues, if needed. They can engage in activities that keep them occupied and relieve stress, like mindfulness yoga, listening to music, among others.

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