Finding the trigger for a migraine attack can feel like participating in a never-ending game of clues. First, he suspects that the culprit is chocolate. But even after you stop doing it, the migraine attacks continue.
Don't worry; you didn't do anything wrong.
“There are a myriad of potential migraine triggers, and they vary from person to person,” says Amar J. Starling, M.D., associate professor of neurology at the Mayo Clinic. “This is one reason why it's so difficult to pinpoint the specific lifestyle factors involved,” he said.
Additionally, the intense throbbing sensation of a migraine attack can be influenced by your lifestyle choices, but it's not the cause.
“Migraine is a genetic neurological disease,” says Dr. Starling. “So in addition to lifestyle changes, medications may also be needed for treatment and prevention.”
Read more: How to weigh the pros (and cons) of migraine medications
Lifestyle modifications can not only help medications work more effectively, but also reduce the frequency and severity of migraine attacks.
“While you can't completely eliminate migraine attacks, you can take back your life and get back in the driver's seat,” says Dr. Starling.
What to do and what not to do
Use the SEEDS mnemonic to remember the many lifestyle habits that can help manage migraines. This represents:
- sleep.
- eat.
- exercise.
- diary.
- stress.
sleep
Sleep deprivation and changes in sleep can both cause migraine attacks. “It's important to maintain a regular sleep schedule and practice good sleep hygiene,” says Dr. Starling.
To practice good sleep hygiene:
- Go to bed at the same time and wake up at the same time every day.
- Avoid screens like the TV, tablet, and phone while in bed. Use the bed only for sleep and sex.
- Talk to your doctor about any underlying medical conditions that may be interfering with your sleep.
eat
Eat a balanced diet centered on minimally processed, whole foods such as fruits, vegetables, unprocessed meats, fish, legumes, tubers, whole grains, and seeds. Make sure to stay hydrated and eat regular meals on a set schedule.
You should also pay attention to how food makes you feel. Common food triggers include:
- Foods containing nitrates, such as hot dogs and lunch meats.
- Foods containing monosodium glutamate (MSG).
- Foods containing tyramine, a component found in aged cheese, soybeans, and red wine.
- Foods and drinks containing caffeine.
- Foods and beverages containing artificial sweeteners.
Foods containing gluten can also be a problem for people with celiac disease.
exercise
In a study of 91 people, participants who exercised for 40 minutes three times a week reduced the frequency of migraine attacks almost as effectively as those who took prescription medications.
But if 40 minutes seems too ambitious, know that any amount of exercise can be effective. Start with what is doable and slowly increase the duration over time.
diary
A migraine diary can help you and your headache specialist better understand how to optimize your treatment plan.
However, you don't have to worry about getting tons of details about your diet, sleep, stress levels, and other lifestyle factors.
“We often spend too much time writing everything down to identify triggers,” says Dr. Starling. “But often there is no specific trigger.”
Instead, Dr. Starling recommends keeping what she calls a “traffic light diary” where you mark your days red, yellow, or green depending on your mood.
- Green days: Mild functional impairment.
- yellow day: Moderate functional impairment.
- red day: Severe disability that may result in bedriddenness.
In addition to tracking your mood, also note the number of days you use medications to treat seizures. Please bring your diary with you to your appointment. Talk to your health care professional about what works and what doesn't.
Read more: Migraine treatment: What to tell your neurologist
stress
Stress management strategies may help reduce the frequency and severity of migraine attacks. Try biofeedback, cognitive behavioral therapy, mindfulness, and meditation until you find a solution that works for you.
Related reading
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