Common migraine trigger: water, stress, and whatever should know

You might feel bad even hearing the word “migraine,” let alone suffering from that unbearable experience. It seems the pain comes from the middle of nowhere, but there are some reasons behind it. To avoid it, you just need to know migraine trigger and how to prevent them by simple easy steps. For instance, not drinking enough water is a common cause that can be treated by drinking enough water.

The article explains what triggers of migraine are, why you should know them, and how to prevent them.

What exactly is a migraine trigger?

A migraine trigger is a reason or cause that brings about the migraine pain. It could be an external or internal factor, change, or event. You can not find one single trigger of migraine . According to a study, more than 2/3 of the patients suffering from migraine know the cause of their pain. But, a few factors are needed to bring about an attack. The triggers are not the same for everyone.

Why do you need to know the migraine trigger?

You know the migraine triggers and can prevent them. If you know what might bring about severe pain, you could prevent them. The problem with a few illnesses is that experts or patients don’t know the cause. “Knowledge is power” indicates the importance of triggers of migraine . Know and limit or avoid them as much as possible.

What are the common migration triggers you need to know?

The common triggers of migraine are as follows:

1. Dehydration

According to the researches of Turgay Dalkara and his team, dehydration is a migraine trigger. The American Migration Foundation reports that “40% (1/3) of the people suffering from migraine say that not drinking enough fluid is their trigger of migraine “.

Dehydration can affect all parts of your body. It could cause confusion and dizziness. Your body lacks enough water and it could become a severe medical emergency.

Try to drink enough water every day and count how many cups you drink per day. The amount of water you need is different by your:

• Age
• Gender
• Type of job
• Physical activity
• Season
• Humidity
• Medicine you take

Women often need 11.5 cups of water while men need 15.5 cups per day according to the U.S. National Academies.

You may have heard that you need to drink water when you are thirsty. But it might not work for you. Do you feel thirsty in winter 2-3 times a day? The answer is often no but you need to drink water even in the cold season.

2. Stress

Psychological or physical stress is a migraine trigger. The people who took part in AW Hauge’s research say that their migraine is connected to stress.

The research of “F. Radar” on “Stress and Migraine” shows that stress is the cause of migraine in 50-80 percent of people who suffer from it. Experiencing stress is different in people. Some might have it after a stressful event, while others could suffer from it during an event.

Stress is often common at work. You can take a few steps to prevent or reduce it at your work. You can reduce your stress by:

• Exercise
• Taking less caffeine
• Hang out with friends and family
• Laugh more
• Be more productive through wise techniques
• Read books

There are lots of ways to reduce your stress. Find a way that helps you be calm and happy. For instance, self-development books work for me. I get away from every type of pressure by the wonderful thought of Adam Grant, Heath brothers, and Simon Sinek, etc. Determine what works out for you.

3. Change in sleep patterns or lack of it

You turn off your computer and turn it on tomorrow morning. It’s like you have a new system in the morning. Sleep does the same to your body. It refreshes all parts of the body, including your brain. So when you don’t get enough sleep or have a poor night sleep, you could be more prone to migraine.

According to the American Migraine Foundation, “half of the migraine attacks happen between 4:00 am, and 9:00 am”. It well explains the importance of sleep as a trigger of migraine.

People say that sleeping helps them to relieve the migraine. Yet be careful not to sleep a lot. Excessive sleep is also a migraine trigger.

Try to have a fixed bedtime every night. Getting 7-8 hours of sleep would be perfect. Try not to interrupt your sleep by watching TV, working with your smartphone, or listening to music in bed. If you don’t eat before bedtime, it will help better sleep. Limiting caffeine in the evening or at night would also help a better quality night sleep.

In case you want to know more about the importance of sleep in your life, “Why we sleep” by Matthew Walker can provide you a great source of knowledge in one pack.

4. Computer screen

Your computer screen could also be a trigger of migraine and not knowing. The cause is looking at the screen for long hours and the wrong position sitting.

To fix it, consider a few changes in the way you work. You can decrease the light of your screen by extensions like “Screen Shader.” You could also put your computer on the “Night Mode” to decrease the light. If it didn’t work out, consider getting anti-glare screens. You might need glasses for close-up work. Taking advice from an optometrist is the ultimate guide.

The right distance from your eyes and the screen should be about 20-40 inches. Reach your arm to the screen, and if the distance is the same, it’s fine.

The right sitting position is also essential. My colleague had problems with her screen. She lifts the monitor by putting a box under it, and it got fine as she is a bit taller. Office chair cushions are also a reasonable smart way to fix your position. They are a worthwhile investment as you and I spend up to 8 hours on that chair.

If you have to look at the screen for long hours, try:

20-20 rule

Close your eyes for 20 seconds. Then open and look at the furthest distance for 20 seconds. It helps you to reduce eye strain and avoid headaches or migraines.

20-20-20 rule

The rule says that every 20 seconds, look away from the screen and look at a 20 feet distance for 20 seconds. It helps you to lift the eye strain from your eyes and work effectively.

5. Food and diet

The American Migraine Foundation has a list of food migraine triggers. They are as follows:

• The food contains MSG and histamine
• Strong smell food
• Cured meats
• Caffeine
• Artificial sweeteners
• Dairy products

Try to decrease or skip them in your diet. Determine how you feel after eating a particular food group and eliminating the other triggers of migraine.

6. Travel

You travel to get away from work and feel fun for a while. How come it could be a migraine trigger? You might don’t get enough sleep while being away. It’s a major trigger of migraine, as explained above. You could experience stress like:

• Delayed or missed deadlines
• Phobia,
• Food poisoning,
• Pickpocketers or thieves
• Find a restrooms
• Losing your stuff
• Noise

If traveling by plane, you might get dehydrated as well. Providing that you can not control the triggers of migraine in your trip, skip or put it off to a better time.

Is it all the migraine triggers?

The mentioned list is not all of the migraine triggers  yet are the most important ones. There other factors that could cause you migraine such as:

• Illness
• Weather
• Exercise
• Hormones
• A change in your lifestyle
• Caffeine and Alcohol
• Medication
• Odd or strong smells
• Loud sounds

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Can weather cause migraines?

According to Mayo clinic, weather changes can be a cause of migraine.

Some people are sensitive to changes in weather, and these are some of the triggers:

• Stormy or windy weather
• Dry air
• Highly levels of humidity
• Maximum heat or cold
• Bright sunlight

Some people experience migraine when they are exposed to changes in weather. It is due to a change in a chemical in the brain called serotonin. The situation can become worse if you experience other migraine triggers like dehydration or eating food that is a trigger.

You can remember the above weathers to determine if you have a migraine after them or not.

Below are some of the things you can do if you get migraine by changes in weather:

• Write or take notes of your weather migraine trigger.
• Trying to avoid the weather that causes you migraine. For instance, avoiding extreme heat or cold.
• Reducing the number of other migraine triggers explained in this article and having a healthy lifestyle.

You could also consult with your doctor about the weather cause for your migraine to pick a climate to continue your life if your migraine is severe or you get it constantly. It might not be possible all the time, but you can get information about it.

How can you find your migraine triggers?

You can follow the migraine triggers by writing them down in a notebook. As you might not remember every detail when the pain starts, writing helps you keep a fine record. Include anything that you suspect is a trigger of migraine.

Women would better keep a record of their menstrual period and any premenstrual symptoms, too. They could also cause migraine, and you can mistake with other signs.

You can analyze everything this way in an organized way. If you had to visit an expert, he/she could find the pattern or the root migraine trigger.

Bottom Line

The article explained the migraine triggers that can happen to you. A change in lifestyle, the type of work, or the night sleep can cause migraine. Now you know how to prevent them by implementing the right action to your routines.

The “Compound Effect” could well explain migraine. One change or action can start a wave in your body that leads to a migraine. A small snowball that will become a devastating avalanche. For instance, not drinking enough water will lead to dehydration which is one of the most common migraine triggers. You can simply prevent it by drinking enough water.

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FAQs

Why should I know about migraine triggers?

You know what causes migraine, so you can prevent or reduce them.

Is there one cause of migraine?

There could be one or two; see the article for causes.

Can drinks cause migraine?

Yes, coffee, tea, and colas could be the cause of migraine.

O stare at my screen for the long term; how can I rest my eyes?

See the article’s 20-20 and 20-20-20 rules to rest your eyes.