Did you know that migraines affect 1 in 6 American adults every year? Migraines are unfortunately very common—and if you’ve ever experienced one, you know how debilitating they can be. Oftentimes they come without warning, and at the most inconvenient times. Although when you get migraines is largely out of your control, there are ways to prepare for them and treat them in the moment so they’re a little more bearable. So what exactly causes migraines? While causes are often uncertain, there are a number of things that could be contributing. “The most common causes of migraine headaches are number one—genetic predisposition or a previous history of migraines. Two, periods of stress, number three, poor sleep, number four anxiety, and five is exposure to bright lights, certain smells, or just certain outside physical stimuli that may insight a migraine headache.” Says Dr. Andrew Ordon, host of the Emmy award-winning series, The Doctors.
We all know that, in simple terms, migraines are elevated headaches with added symptoms. “But what exactly is a migraine headache? There are multiple types, to figure out what you have you need to see a neurologist,” Dr. Ordon says, “But basically a migraine headache is caused by an abrupt shift in the blood flow of the brain, and it’s that change in blood flow that causes the headache. While the root causes can vary, there are a few ways to lead a life that keeps you prepared for the next one.
Eating Well
Eating consistently is essential, as extreme hunger and fasting are known to be pretty normal triggers for migraines. Additionally, some people notice that certain foods are triggers for their migraines, especially things like caffeine, chocolate, and dairy. While this is largely individual, writing down the foods you eat is a helpful way to know what things you may eat before a migraine comes on. This may help you learn what to eliminate from your diet that may ease your migraines or reduce their frequency.
Exercising Regularly
When you get moving, your brain releases chemicals that reduce stress and anxiety, which Dr. Ordon noted is a common trigger of migraines. Getting in regular movement you enjoy, whether that’s walking, swimming, or biking, is a helpful way to reduce stress and anxiety, and can reduce the intensity and frequency of your migraines by extension. The options are endless here—the key is doing something you enjoy.
Getting Good Sleep
Migraines can affect your sleep patterns, but are also commonly triggered by a poor night’s sleep. Some ways to improve your sleep patterns are going to bed at the same time every night, reducing screen time too close to bedtime, and avoiding eating too close to bedtime.
Keeping a Migraine Journal
Because triggers are so individualized, writing down when you get migraines can be helpful when trying to see what you did, ate, or felt like before a migraine occurred. This is a great way to detect patterns and see what potential triggers are for you. Being observant and mindful of your own needs is essential for coping with chronic migraines.
