Diet. Lack of sleep. Hormone changes. Bright lights. Stress. There are several different factors believed to cause migraines. Some you can control, and others – hello weather – you can’t.
Triggers can be highly individual – what triggers a migraine in one person may have no effect on another. Plus, often it’s a combination of things, making research in this area difficult. There are, however, a number of common, recognized triggers.
Not every migraine is tied to a trigger, but if yours are, learning your personal triggers can help you avoid them and possibly even the pain.
Food and Drink Triggers
If you suffer from migraines, you may want to watch what you eat. Though scientific studies haven’t absolutely confirmed any particular food as a migraine trigger, many people report certain foods can bring on their headaches.
Common reported food triggers include cheese, red wine, MSG, soy sauce, caffeine and processed meats.
Tyramine
Tyramine is a natural substance found in many foods – and it’s especially high in aged and fermented foods. While experts are still trying to understand exactly how it causes migraines, it is believed that it triggers the release of certain chemicals and hormones into your bloodstream, causing changes in your brain.
High tyramine foods include:
- Aged cheeses
- Cheddar, blue, Camembert and Brie, Swiss, feta, Muenster, Parmesan
- Cured meats
- Pepperoni, salami and other dry sausages, pickled or smoked fish, caviar, some meat-extract sauces or gravies or bouillon-based sauces
- Some fruit, veggies and beans
- Oranges, grapefruit, lemons, limes, tangerines, pineapple, fava and broad beans, raw onions, overripe bananas and avocados
- Alcohol
- Some types of beer, especially tap beers, red wine, vermouth, Champagne, and some hard liquors
- Fermented foods
- Fermented soy foods, like soy sauce, fish sauce, miso, bean curd, tempeh, tofu, kimchee, sauerkraut, kombucha
- Pickles
- Sourdough breads
Some healthcare professionals recommend trying a low tyramine or tyramine-free diet as a treatment for migraine.
Nitrates and nitrites
Once these chemicals get into your system, they cause your blood vessels to swell, which can trigger a headache. They are found in many cured and processed meats:
- Hot dogs
- Ham
- Bacon
Aspartame
It is unclear how this artificial sweetener may trigger headaches, still you may want to limit its use.
Aspartame-containing products include:
- Diet soda
- Many sugar-free labelled foods
- Reduced-calorie fruit juice
- Gum
- Some yogurt
Caffeine
Too much caffeine can cause headaches, but so can caffeine withdrawal. The key to caffeine is moderation. In fact, some consumers claim that caffeine can actually help stop their migraine attack. Caffeine is an ingredient in some migraine relief medications, and can be found in the following food items.
- Coffee
- Tea
- Chocolate
- Some sodas
Lifestyle Triggers
Sleep
Not enough sleep can contribute to migraines, but too much sleep can also be a trigger. Trouble sleeping, sleeping in, and jet lag are just a few of the sleep disruptions that can trigger migraines. Also, if your headaches tend to come on in the early morning, chances are they have something to do with your sleep patterns.
Your body and mind recharges when you sleep. When sleep doesn’t go well, your judgment, mood, and memory are all affected. And that, in turn, can affect another migraine trigger – your stress level.
Anxiety and Stress
Emotional stress is a very common migraine trigger. Big events and changes like starting a new job or moving to a new home, are more obvious sources of pressure. More often though, it’s the day-to-day challenges, like balancing your work, family and social lives that get to us the most.
Sleep and stress also have big effects on each other. Stress is one of the leading causes of restless nights, and lack of sleep can exacerbate your anxiety levels. It can be a vicious cycle, but on the upside, getting your stress and sleep patterns under control can create a positive ripple effect.
Physical Exercise
Although research shows moderate and regular exercise can reduce the frequency of attacks, some people find that strenuous and intense physical exertion, can trigger a migraine. Examples of intense physical exercise include:
- Weightlifting
- Rowing
- Running
- Tennis
- Swimming
Environmental Triggers
Some triggers are less controllable than others, however being aware of these triggers and doing your best to minimize them can save you from some pain.
Weather
- Changes in weather or barometric pressure, or extreme changes in weather or climate.
Lights
- Bright or flashing lights, sun glare, fluorescent bulbs, television, computer or movie screens
Loud or excessive noises
Strong smells
Hormonal Triggers
For many women with a history of migraines, changes and fluctuations in hormone levels seem to trigger an attack.
Menstrual cycle
- Often either a few days before or during their period, when estrogen levels drop.
Major body changes
- Some women develop migraines during pregnancy or menopause.
Hormonal medications
For more information about migraines, go to the migraine section on our website.
