Migraine Action Advice

Identifying ‘triggers’ can help to manage your migraine

Migraine is recognised by the World Health Organisation as amongst the top twenty most disabling lifetime conditions.  It is estimated to affect one in eight people – including 10% of schoolchildren – and is much more than ‘just a bad headache’, with symptoms including nausea and vomiting, visual disturbances, extreme sensitivity to light, sound or smell, numbness of the limbs and confusion.

Although there is not yet a cure for migraine, there are many ways to help manage the condition. Migraine Action, a national charity which has been supporting people with migraine for over 50 years, suggests that one important step towards managing migraine is to identify if you have any particular migraine ‘triggers’.

Migraine triggers are the things which can increase your chances of experiencing an attack. Chocolate, red wine and cheese are commonly recognised migraine triggers but they have no impact for many. Trigger factors are very individual and can be extremely varied. They can include particular foods and drinks, such as citrus fruit, coffee, onions, seafood, cooked meats and bananas, and also many non-dietary factors including changes in weather, physical and emotional stress, changes in sleep patterns and hormonal factors. 

Often there is not just one trigger but a combination of factors which, when experienced together, takes you over your own personal migraine threshold and causes a migraine attack to begin.  For example, drinking a glass of wine on its own may not trigger an attack yet drinking a glass of wine after a stressful and busy day at work where you skipped lunch and didn’t drink much fluid could take you over your migraine threshold. Dehydration in particular is a key migraine trigger for many people.

Migraine Action can often advice on how to find your own migraine triggers and has an information leaflet and migraine diaries available for this purpose - the search for triggers can be a challenge as they may be things which were consumed or took place 48 hours before the attack. Although not everyone can identify their own migraine triggers and for some the search proves a bit of a red herring, those that can may then be able to make some small lifestyle or dietary changes to help reduce the changes of experiencing an attack.

Migraine Action also offers some further tips to help people with migraine to manage their attacks:

• Eat regularly: aim to eat at regular intervals during the day, and avoid sugary snacks to keep blood sugar levels stable
• Drink sensibly: drink at least two litres of water a day, reduce your intake of caffeine and soft drinks containing artificial sweeteners, and limit the amount of alcohol you drink 
• Keep sleep patterns as normal as possible: late nights and even morning lie-ins can be migraine triggers.  Avoid shift work if possible
• Get some fresh air and exercise every day: a lunchtime walk can make a difference if you work indoors in a static position
• Make sure you have a suitable home and working environment: factors including flickering lights, unsuitable workstation set-ups and bad ventilation can all contribute to a migraine attack
• Reduce stress: practice relaxation techniques to rid the body of tension and stress and aim to put yourself first at least once a day
• Manage your migraine: although people with migraine often suffer in silence, there are many ways to help manage the condition. If you are worried about migraine contact Migraine Action for advice on 0116 275 8317, email info@migriane.org.uk or visit www.migraine.org.uk

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