With migraines, one of the best things you can do is learn your personal triggers that can bring on the pain. Red wine, caffeine withdrawal, stress, or skipped meals are among the common culprits.
The first step is to track your migraines in a diary. Note what you were doing before and when your headache came on. What were you eating? How much sleep did you get the night before? Did anything stressful or important happen that day? These are key clues.
Everyday things can trigger a migraine headache -- foods, drinks, exercise, medications, stress, too much or too little sleep, bright lights, hunger, smells, and hormones, to name a few.
To figure out what brings yours on, print the list below. Then check any possible triggers at the first signs of a headache. Review the list every few weeks or months to see if you can spot a pattern. Chances are, the items that get the most checks are your triggers.
After you've narrowed down what affects you,...
1. Watch what you eat and drink. If you get a headache, write down the foods and drinks you had before it started. If you see a pattern over time, stay away from that item.
2. Eat regularly. Don't skip meals.
3. Curb the caffeine. Too much, in any food or drink, can cause migraines. But cutting back suddenly may also cause them. So try to slowly ease off caffeine.
4. Be careful with exercise. Everyone needs regular physical activity. It’s a key part of being healthy. But it can trigger headaches for some people. If you’re one of them, you can still work out. Ask your doctor what would help.
5. Get regular shut-eye. If your sleep habits get thrown off, or if you’re especially tired, that can make a migraine more likely.
6. Downsize your stress. There are many ways to do it. You could exercise, meditate, pray, spend time with people you love, and do things you enjoy. If you can change some of the things that make you tense, set up a plan for that. Counseling and stress-management classes are great to try, too. You can also look into biofeedback, in which you learn how to influence certain things (like your heart rate and breathing) to calm down stress reactions.
7. Keep up your energy. Eat on a regular schedule, and don’t let yourself get dehydrated.