Understanding Migraine Triggers
For people living with migraines, identifying what triggers attacks is important. Yet the list of triggers can be long—and homing in on the culprit(s) can take time. While working through that process, keep a headache diary. Detailed notes that include these common triggers can help you figure out what to avoid.
Specific foods—Some people experience migraines when they eat citrus fruits, nuts or artificial sweeteners.1
Nitrates—Foods that contain nitrates, such as hot dogs and deli meats, can be a trigger.1,2
Monosodium glutamate (MSG)—Often found in packaged foods, processed foods and some Chinese food, MSG can also induce headaches.1,2
Tyramine—Found in aged cheese, hard sausages, fava beans, soy products and smoked fish, tyramine is another common food trigger.2
Dehydration—Even minor dehydration can bring on a headache. It’s a trigger for about one-third of people living with migraine disease.3
Weather—Drastic temperature changes, barometric pressure changes, extreme hot or cold, high humidity, windy or stormy weather, and bright sunlight can all be common triggers.1,4
Hunger—Be sure to eat regularly, as skipping meals can trigger migraines.1,5
Stress—Almost 70% of people with migraine disease say stress is a trigger. Worrying about the next attack can make it an ongoing cycle.3
Sleep—Having an irregular sleep pattern or changing the time you sleep can lead to an attack.3
Hormones—Women are three times as likely to experience migraines. As many as 75% of their attacks occur around their menstrual period.2 Pregnancy, birth control pills, menopause and hormone replacement therapy can also lead to migraines.1 However, some women see a reduction in migraine attacks if they take birth control pills or hormone replacement therapy.5
Alcohol—Any type of alcohol can be a trigger, but red wine in particular can be an issue for some people.1,3
Caffeine—While some people say caffeine is a trigger for them, others say a cup of coffee can reduce their symptoms. Many migraine pain medications actually contain caffeine.3
Light sensitivity—This common trigger can include natural light, bright light or flickering fluorescent bulbs.3
Smell—Perfumes and other strong smells such as cleaning products or secondhand smoke can trigger symptoms or make an attack worse.1,5
Note that this list isn’t exhaustive. If you notice other triggers, be sure to keep track of them as well.
1. American Migraine Foundation. Migraine Triggers. Available at: https://americanmigrainefoundation.org/resource-library/migraine-triggers/. Accessed December 3, 2019.
2. Office on Women’s Health. Migraine. Available at: https://www.womenshealth.gov/a-z-topics/migraine. Accessed December 3, 2019.
3. American Migraine Foundation. Top 10 Migraine Triggers and How to Deal with Them. Available at: https://americanmigrainefoundation.org/resource-library/top-10-migraine-triggers-and-how-to-deal-with-them/. Accessed October 24, 2019.
4. Mayo Clinic. Migraines: Are They Triggered by Weather Changes? Available at: https://www.mayoclinic.org/diseases-conditions/migraine-headache/expert-answers/migraine-headache/faq-20058505. Accessed December 3, 2019.
5. Mayo Clinic. Migraine. Available at: https://www.mayoclinic.org/diseases-conditions/migraine-headache/symptoms-causes/syc-20360201. Accessed December 3, 2019.