Triggers are Different for Everyone
Practically, every one of us has experienced headaches. Headaches -
whether debilitating migraines or less-painful-but-still-annoying tension
headaches—are often set off or made worse by a key trigger, says Brian
Grosberg, MD, director of the Inpatient Headache Program at Montefiore Headache
Center in New York City. Here, the seven most common pain provokers, and how to
head off the hurt.
You're stressed - Stress accounts for 80 % of all migraines.
That's because it causes fluctuations in cortisol and adrenaline—the
fight-or-flight hormones—which can lead to pain and nausea, says Sheena K.
Aurora, MD, medical director of the Headache Center at Swedish Medical Center
in Seattle. Stress can also make you clench your jaw and neck muscles, causing
neck pain that, in turn, can set off tension headaches.
Trigger Tamer: Meditation, deep breathing, yoga, and massage can
help.
You're hormonal - The dip in estrogen that occurs just before
your period can lead to migraines. Similar hormonal fluctuations can also
trigger headaches during pregnancy, perimenopause, and menopause.
Trigger Tamer: Take an over-the-counter nonsteroidal
anti-inflammatory drug (NSAID) like naproxen or ibuprofen two days before you
expect your period, when the headache is likely to happen. If you're
experiencing headaches during pregnancy, ask your doctor to recommend a
pain-relief plan.
The weather's changing - Migraine sufferers may be more likely
to be hit when temperatures are high, according to a study in the journal
Neurology. Shifts in barometric pressure (the density of the air in the
atmosphere) may lead to sinus headaches, too.
Trigger Tamer: Do your best to avoid headache triggers on hot
days—and keep an NSAID on hand, just in case.
You didn't sleep well - Insomnia is associated with low levels
of the hormone serotonin. That causes blood vessels in the brain to dilate and
activate the trigeminal nerve—the main nerve involved in migraines, Dr.
Grosberg says—leading to inflammation and the release of pain-causing
chemicals.
Trigger Tamer: Go to bed and get up at the same time every day (even
on weekends!), cut down on caffeine, and exercise regularly.
You sniffed bad cologne - "The trigeminal nerve has
projections in the lining of the nose," Dr. Grosberg explains. When you
detect a noxious smell, the nerve can release substances involved in producing
headaches.
Trigger Tamer: Avoid using perfume or scented cleaning products,
soaps, or candles—and steer clear of stores that reek of them.
You're blinded by the light - Bright light—from fluorescent
bulbs, computer glare, or even the sun—can set off that pesky trigeminal nerve.
Trigger Tamer: If possible, switch from fluorescent lights to softer
incandescent bulbs, Dr. Grosberg says. Place a non-glare screen over your
computer, and try to cut back your usage.
You're eating the wrong things—or not eating enough - The most
likely offenders: Foods that contain the amino acid tyramine (like red wine and
aged cheeses), nitrates (hot dogs, deli cold cuts, and other processed meats),
or the amino acid phenylalanine (chocolate). All three substances cause blood
vessels to constrict and then expand, causing migraines. Skipping meals
triggers them, too, because the brain is hypersensitive to fluctuations in
blood sugar, Dr. Aurora says.
Trigger Tamer: Eat and drink water regularly, and make sure those
meals high in protein to help keep you satiated and maintain blood sugar
levels. It's also crucial to figure out which, if any, foods bother you, and
ban them from your diet.
Remember that triggers are different for everyone, so the foods and
stressors here are a list of suspects, not convicts: You need to narrow it down
to your own personal triggers. Try keeping a headache diary to help you
identify the ones that trouble you. If you keep track of patterns over time,
you should be able to make changes that will help you cope—without having to
sacrifice unnecessarily.
Food triggers
Here's a partial list of major food triggers, according to the US National
Headache Foundation:
• Ripened cheeses (such as cheddar, Emmentaler, Stilton, Brie, and
Camembert)
• Chocolate
• Marinated, pickled, or fermented food
• Foods that contain nitrites or nitrates (bacon, hot dogs) or MSG (soy
sauce, meat tenderizers, seasoned salt)
• Sour cream
• Nuts, peanut butter
• Sourdough bread
• Broad beans, lima beans, fava beans, snow peas
• Figs, raisins, papayas, avocados, red plums
• Citrus fruits
• Excessive amounts (more than 2 cups total) of caffeinated beverages such
as tea, coffee, or cola
• Alcohol (including red wine and beer)
(Source:
www.health.com)
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