How to Prevent Migraines

The best treatment for individuals suffering from frequent and severe migraines is prevention. There are a number of strategies you can take to stop a migraine before it occurs, with the most effective being identifying the triggers. Changes in lifestyle have also been shown to help reduce the intensity and frequency of migraines for many people. You can take a few simple steps to pinpoint the triggers and prevent a migraine from happening.

Prevent Low Blood Sugar. Low blood sugar, or hypoglycemia, can trigger migraines. The cause of low blood sugar is often due to nutritional deficiencies or consuming too many refined carbohydrates, which are then converted into sugar in the bloodstream. Eating smaller, more frequent meals throughout the day plays a key role in regulating blood sugar. It is important not to skip any meals. Avoid refined carbohydrates like sugar and white bread and instead opt for whole-grain bread.

• Meals should include foods such as vegetables, fresh fruits, and proteins like eggs or lean meats. This will help keep your blood sugar stable throughout the day.

Avoid foods containing tyramine and nitrites. Tyramine triggers the release of norepinephrine, a chemical in the brain that can cause headaches. Many common foods contain tyramine or nitrites, such as eggplant, potatoes, sausages, bacon, ham, spinach, sugar, aged cheese, beer, and red wine.

• Other tyramine-rich foods include chocolate, fried foods, bananas, plums, kidney beans, tomatoes, and citrus fruits.
• Highly seasoned foods, such as MSG (monosodium glutamate) or artificial additives, may also contribute to migraines.
• Soy products, especially fermented ones, can have high tyramine content. Tofu, soy sauce, teriyaki sauce, and miso fall into this category.

Be cautious with food allergies. Some food allergies can trigger migraines in sensitive individuals. This happens due to allergic reactions that cause inflammation. Avoid any known allergens, and even foods that you suspect might cause a reaction.

• If you experience a migraine, track the foods you've eaten that day to help identify possible allergens. You can also consult a doctor for an allergy test.
• Common food allergies include wheat, nuts, dairy, and certain seeds.
• If you've identified a food that triggers migraines, remove it from your diet. If you're unsure, observe your reactions over time, or ask your doctor about food allergy testing.
• It's important to remember that not everyone reacts to allergens the same way. A food that causes a migraine for one person may have no effect on you.

Stay hydrated. The human body requires a lot of water, and dehydration can lead to headaches and discomfort. It can also cause other symptoms, such as fatigue, muscle weakness, and dizziness.

• The best source of hydration is plain water. Non-sugary (or low-sugar) drinks without artificial sweeteners or caffeine can also help keep you hydrated.

Avoid certain types of light. When dealing with migraines, it is important to avoid bright lights. Some colored lights can also trigger migraines in certain individuals. This sensitivity is called photophobia, and it occurs when light exacerbates a headache. Glare causes stimulation of nerve cells in the eyes called neurons.

• When this happens, it may take 20-30 minutes of rest in a dark room for the pain to subside, as the nerve cells are still active.

Limit exposure to strong triggers. Bright or glaring lights can sometimes trigger migraines, so it’s best to wear sunglasses on sunny days or even during winter when the sun is strong. Reflected light from snow, water, or buildings can also trigger migraine responses. Choose high-quality sunglasses that cover the eyes well, if possible. Some migraine sufferers find that anti-reflective lenses are also helpful.

• Give your eyes a break after extended periods of watching TV or using a computer. Adjust the brightness and contrast on screens and reduce glare using filters if you have a reflective monitor. You can also draw the curtains to block out sunlight.
• Unseen triggers, such as strong scents, can also induce migraines in some individuals. Try to avoid any smells that seem to trigger headaches.

Reduce exposure to noise when possible. Noises can trigger migraines, especially when the sounds are continuous. While the exact cause is not clear, some scientists believe that migraine sufferers may be less able to tolerate noise. Others suggest the problem could lie in the inner ear.

Be mindful of weather changes. Shifts in weather or climate, particularly those linked to air pressure changes, can provoke a migraine. Dry air or warm, dry winds can impact the body and cause headaches. This occurs due to the chemical imbalances in the body resulting from pressure fluctuations.

Eat the right foods. Follow a healthy, balanced diet rich in fruits, vegetables, whole grains, and good proteins. Incorporate plenty of dark leafy greens like broccoli, spinach, and kale. You can also include eggs, yogurt, and low-fat milk for additional healthy protein. These foods are rich in vitamin B, which helps prevent migraines.

• Consume magnesium-rich foods. Magnesium relaxes blood vessels and supports proper cell function. Foods high in magnesium include nuts like almonds and cashews, whole grains, wheat germ, soybeans, avocados, yogurt, dark chocolate, and leafy greens.
• Fatty fish can also help reduce migraines. Eating fatty fish such as salmon, tuna, sardines, or anchovies three times a week can increase the amount of Omega-3s and essential fatty acids in your body.

Quit smoking. Smoking is known to be a trigger for migraines. If you find it difficult to quit on your own, consider talking to a therapist about methods and medications that can help.

• A study has shown that smoking more than five cigarettes a day increases the likelihood of experiencing migraines. If quitting isn't an option, try to limit smoking to fewer than five cigarettes a day.

Avoid caffeine. The effects of caffeine can vary from person to person. Some individuals find that caffeine triggers their migraines, while others believe it is helpful. If you regularly consume caffeine and suspect it may be a migraine trigger, try gradually reducing your intake. Abruptly cutting out caffeine may provoke a headache, so it’s important to taper off carefully.

• Caffeine is a key ingredient in certain migraine medications, showing that it has therapeutic benefits. However, daily use may reduce its effectiveness as the body becomes accustomed to it.
• Keep a diary of foods and drinks containing caffeine, as well as efforts to eliminate it, to track its impact on your specific case.

Establish a consistent sleep routine. Irregular sleep patterns can deplete your energy levels and lower your body's ability to cope with certain triggers. Lack of sleep and insomnia can increase the risk of migraines, while oversleeping may also lead to them. If your body isn't properly rested, headaches may occur due to inconsistent sleep habits.

• Migraines may also appear if you sleep more than usual, change shifts, or experience jet lag.

Limit alcohol consumption. For many migraine sufferers, alcohol can trigger headaches, nausea, and other prolonged migraine symptoms. Alcohol contains tyramine, a stimulant, particularly found in beer and red wine. Keeping a headache diary may help you identify your alcohol tolerance levels.

• Some migraine sufferers find alcohol has no effect on them, while others can’t tolerate even a small amount.

Manage or avoid stress. Stress often exacerbates migraines by causing muscle tension and blood vessel dilation. Managing stress through relaxation techniques, positive thinking, and time management can help ward off migraines. Relaxation therapy and biofeedback have proven effective for many individuals in treating migraines once they’ve already begun. Biofeedback is the ability to control vital signs such as body temperature, heart rate, and blood pressure through relaxation methods.

• Practice relaxation exercises such as meditation, deep breathing, yoga, and prayer.

Exercise regularly. Consistent physical activity can reduce the frequency of headaches for many people. Exercise helps alleviate stress, improve mood, and reduce muscle tension that may otherwise trigger migraines. However, intense and sudden workouts may serve as migraine triggers, so avoid overexertion. Be sure to warm up slowly and stay hydrated before and after exercise. Exercising in extremely hot or cold conditions can also be problematic.

• Maintain proper posture. Poor posture can trigger headaches by causing muscle strain.

Use a humidifier. Dry air can increase the likelihood of triggering a migraine. This is because the positive ions in the air elevate serotonin levels – a neurotransmitter in the body – during a migraine attack. Regular use of a humidifier can help increase humidity in the air, potentially easing migraine discomfort.

Check your hormone-containing medications. Many women with migraines find that headaches and nausea often occur before or during their menstrual period. This can also happen during pregnancy or menopause. Scientists believe this may be due to fluctuations in estrogen levels. If you experience migraines before your period, you may need to avoid or switch birth control pills containing estrogen, as estrogen decline can worsen the headache.

• Birth control pills with high estrogen levels and hormone replacement therapy may exacerbate the problem in some women. The best course here is often to avoid these medications. If you're using birth control and notice an increase in the frequency and severity of migraines, consult your doctor about discontinuing the pill.
• Keep in mind that the solution isn’t always as simple as stopping the birth control pill. Some women find that these medications help reduce the occurrence of headaches. Others may only experience migraines during the week they stop taking the pill each month. You may switch to a continuous form of birth control to avoid breaks. Discuss possible solutions with your doctor.

Take preventive medications. If you regularly suffer from severe migraines, ask your doctor about preventive medications. These prescription drugs may have significant side effects, so they should only be used under a doctor’s supervision after discussing other prevention options. Finding the right preventive measure may take time due to the variety of medications and the uniqueness of each individual’s migraine case.

• Cardiovascular medications, including beta-blockers like propranolol and atenolol, calcium channel blockers like verapamil, and antihypertensive drugs like lisinopril and candesartan, can be used to treat migraines.
• Anticonvulsant medications like valproic acid and topiramate may help reduce migraines. Be aware that valproic acid can cause brain damage if the migraines are caused by a urea cycle disorder.
• Tricyclic antidepressants, amitriptyline, and fluoxetine have proven effective for many migraine sufferers. These medications can have unwanted side effects when used at standard doses, but newer tricyclic drugs like nortriptyline, when taken at low doses to treat migraines, tend to have fewer side effects.
• Hemp has emerged as a traditional migraine remedy, recently garnering renewed interest from the scientific community. While it is illegal in some regions, it is legally available by prescription in others. Be sure to check the laws in your area and consult with your doctor about this option.

Take over-the-counter supplements. Prescription medications are not the only proven treatment for migraines. Certain herbs and minerals may also help alleviate migraine symptoms. Researchers have found a strong correlation between magnesium deficiency and the onset of migraines. Some studies suggest that regularly taking magnesium supplements could benefit migraine patients.

• Always consult your doctor before taking any herbs or supplements, especially if you are combining them with prescribed medications.
• Many herbal supplements are formulated to reduce the frequency of migraines. Feverfew, butterbur, and kudzu root extract may have some effectiveness. Pregnant women should avoid these supplements.
• High doses of Vitamin B2 (400mg), also known as riboflavin, may help prevent migraines.
• Metabolism studies and liver research have shown that coenzyme or Vitamin B6 can support amino acid metabolism in the liver, glucose metabolism, and neurotransmission. Vitamin B6 helps maintain serotonin balance in the brain, which may prevent the chemical imbalances that trigger migraines.

Consult your doctor about your headaches. If you've never been diagnosed with migraines, it’s important to tell your doctor about your headache history. Severe and chronic headaches can also be a sign of more serious conditions, such as a brain tumor. Your doctor will rule out other causes before starting treatment for migraines.

• Your doctor may also prescribe medications and alternative treatments to manage your migraines.

Learn about migraines. A migraine typically starts with a dull pain that gradually intensifies, lasting anywhere from a few minutes to several days. Migraines are often described as throbbing, pulsating, or sharp, with pain that may spread from one side of the head to the back of the neck, or around one eye. Associated symptoms may include increased urination, chills, fatigue, nausea, vomiting, numbness, weakness, sharp pain, loss of appetite, sweating, and sensitivity to light and sound.

• After the headache subsides, you may experience feelings of depression, drowsiness, or neck pain.

Recognize if you’re at risk for migraines. Some individuals are more prone to headaches than others. Migraines are most common in people between the ages of 10 and 40, and the frequency of migraines typically decreases after the age of 50. Genetics play a role in migraines. If one parent has migraines, there’s a 50% chance their child will experience them. If both parents suffer from migraines, their child has a 75% chance of developing the condition.

• Women are three times more likely to suffer from migraines than men, likely due to the link between estrogen levels and migraines. Women nearing their menstrual period often experience headaches due to a drop in estrogen.

Recognize the prodromal stage. Migraines are typically divided into several stages, with the prodromal phase being the first. This phase can begin up to 24 hours before the actual migraine attack. About 60% of migraine sufferers go through this stage. Paying attention to relaxation techniques and avoiding potential triggers during this phase can help prevent or lessen the intensity of the upcoming headache. It's also crucial to maintain a positive mindset, as stress or anxiety can worsen or trigger a migraine.

• Changes in mood, such as irritability, euphoria, or restlessness, can be early warning signs of a migraine.
• People may also experience increased thirst or water retention before a severe headache hits. Some may feel extremely thirsty, or unusually hungry or have a loss of appetite during this stage.
• You may feel fatigued, restless, have difficulty communicating or understanding others, trouble speaking, stiff neck, dizziness, weakness in the limbs, or a feeling of unsteadiness, which could lead to balance issues. If these symptoms are new or significantly worse than usual, contact your doctor immediately.

Identify the characteristics of the aura phase. The aura phase follows the prodromal stage. Only about 15% of migraine sufferers experience this phase, which occurs just before the headache begins. People who go through this stage often see flashing lights and visual disturbances, along with temporary vision loss. This phase may last from 5 minutes to an hour before the migraine headache truly sets in.

• The aura phase may also include sensations of tingling or numbness on the skin. You may also experience auditory disturbances.
• A rare form of aura called "Alice in Wonderland syndrome" causes a distorted perception of the surrounding world. This type of aura usually occurs in children, though it can sometimes happen in adults.

Understand the headache phase. The headache phase is the next and most intense stage for most sufferers. The pain usually starts at one point in the head and can spread to other areas. People often describe the pain as sharp, throbbing, and pulsating. Movement tends to worsen the pain. Other factors, such as light and sound, may also intensify the migraine.

• Due to the intensity of the pain, sufferers often find it difficult to talk.
• The headache phase is often accompanied by diarrhea, nausea, and even vomiting.

Understand the post-headache phase. The post-headache phase is the final stage of a migraine. This phase involves recovery from the traumatic effects of the migraine. Many sufferers report feeling completely exhausted after the headache has passed. Some individuals may experience restlessness and mood changes as they recover from the pain.

Keep a headache diary. While there are many common triggers for migraines, it's important to pinpoint the exact factors that trigger your own headaches. Keeping a headache diary can help you do this, and it will also assist your doctor in monitoring the effectiveness of your treatment. By reviewing notes on activities, foods, and symptoms in the 24 hours before the headache starts, you can identify your specific migraine triggers.

• Start your diary by asking yourself the following questions: When do your headaches occur? How often do they happen? Are there any specific days? What time of day do they happen? How would you describe your headache? Are there any triggering factors? Do you experience other types of headaches? Does anyone in your family suffer from headaches? Do you get headaches during your menstrual period?
• Track the date, start and end time, pain intensity (on a scale from 0-10), triggers, preceding symptoms, medications taken, and the relief you experience.
• If you have a smartphone, consider using an app to track your migraines, triggers, aura, medications, etc. You can find migraine-tracking apps on Android by searching for migraine or related terms in the Google Play Store.

Identify migraine triggers. Migraines are not caused by a single factor. The exact cause remains unclear, and different individuals may have different triggers. It seems that the causes of migraines are varied and can include foods, smells, sounds, or visuals. Migraines may also be linked to sleeping habits or daily routines. Keep track of everything you do each day to eventually identify the specific triggers for your own migraines.

Plan for headache management. While it's likely impossible to completely avoid migraines, you can manage them. Review your headache journal to uncover patterns and triggers. Identify specific days, times, or seasons when headaches occur more frequently.

• Once you recognize the patterns, make a plan to prevent migraines. Take proactive measures to avoid triggers and be mindful of sensitive factors. Record the results and stick with what helps reduce headache severity.
• Other adjustments may include taking pain relievers at the onset of a headache and informing others that you are experiencing a headache.

• Some migraine triggers, such as weather changes and the menstrual cycle, are unavoidable. If external factors are impacting you, relaxing and avoiding other triggers will be helpful.
• The causes of headaches remain poorly understood. Although there is much advice about foods and activities to avoid, you only need to avoid those factors that cause headaches for you.
• Some people report that acupressure, acupuncture, massage, and chiropractic therapy seem to help control migraines. However, there is no scientific evidence to prove the effectiveness of these treatments.
• Unfortunately, no cure for migraines is known. Even with efforts to avoid triggers and take preventive medication, migraine sufferers may still experience some pain.
• Some headache specialists have reported success in preventing migraines with Botox injections.

• This article serves as general guidance and is not intended to replace the advice of a medical professional. You should consult your doctor before taking any medication or making significant lifestyle changes.
• If you take over-the-counter painkillers more than half the days in a month, you risk experiencing rebound headaches when you stop taking the medication. You may need a detoxification process to help combat recurring headaches when discontinuing pain relievers. Therefore, only take aspirin, ibuprofen, or other painkillers when absolutely necessary. Consult your doctor for safe usage of these medications.