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.
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)
