How to Get to the Root of Your Chronic Migraines

Chronic migraines are more than just another headache. In order to be diagnosed with migraines, you must meet a cluster of criteria involving both symptoms and timelines. As defined by the International Classification of Headache Disorders, you receive a migraine diagnosis if you have:

• Five or more attacks during your lifetime
• A headache that, without treatment, lasts 4-72 hours 
• At least two of these features: located in one place, pulsating or throbbing quality, moderate to severe pain intensity, avoiding routine physical activity to prevent aggravation

• At least one of these symptoms: nausea, vomiting, sensitivity to light, sensitivity to sound

If you suffer from chronic migraines, our dedicated providers at Advanced Medical Care encourage you to identify your triggers to prevent or reduce new attacks. We also recommend therapies for both prevention and pain control at our offices in Queens and Brooklyn, New York.

How can you get to the root of your chronic migraines? Following are some clues to help you hunt down your personal triggers.

Skipping meals

One of the more common triggers of a migraine attack is skipping meals or loading up on sugary snacks instead of nourishing your body with whole foods, such as high-quality protein. If you find yourself craving sugar and sweet treats, that could be a sign that your blood sugar is low.

If you delay eating and then indulge in a chocolate bar or candy and have an attack, you may think that the treat was the trigger. Instead, the trigger was the low blood sugar; your migraine was already on its way when you grabbed the candy. Sugar cravings are a sign of an impending attack.

Instead of skipping meals, schedule healthy, low-sugar meal and snack breaks to keep your blood sugar stable. Stick to whole foods, such as vegetables, low-glycemic fruits, and pasture-raised meats and eggs.

Not drinking enough water

Dehydration can cause a variety of headache types, including migraine. Sip water and other healthy drinks, such as herbal tea, throughout the day. General recommendations are about 15.5 cups of fluids per day for men and 11.5 cups for women. 

However, you may need to adjust your intake based on your personal needs. If you exercise a lot, take sauna or spa baths, or sweat profusely, the average recommendation might not be enough for you. Thirst is a sign that you’re already mildly dehydrated. 

Exercising too little 

Exercise helps your entire body function better and can help you avoid or reduce migraines, too. Vigorous exercise releases neurochemicals called endorphins, which act as natural painkillers.

Some migraine sufferers find that overly vigorous exercise causes a flare. However, that’s usually due to being too sedentary before engaging in exercise. It’s important to incorporate a range of activities and exercise into your daily routine.

Sensitivity to foods

Although it’s important to keep your body nourished and your blood-sugar levels stable with healthy meals and snacks, some foods tend to trigger migraines. Keep a food diary to determine if any of the following common food triggers apply to you:

• Caffeine (coffee, tea, colas, chocolate)
• Gluten (wheat, barley, and most other grains)
• Processed foods 
• Food additives, such as monosodium glutamate
• Red wine and other alcohol
• Soft cheeses
• Artificial sweeteners

You might want to try an elimination diet, in which you avoid all common triggers for several weeks, to determine if that improves your migraine frequency or severity.

Stress

If you don’t manage stress, your body tries to manage it for you. You may be unconsciously tensing muscles in your neck and shoulders, which can be a trigger for migraines.

An unconscious habit called bruxism, in which you grind your teeth (particularly at night) might also provoke an attack. Speak to your dentist about a night guard to prevent bruxism.

Regular exercise can help you manage stress. You might also try breathing techniques, meditation, or practices such as yoga.

Lights and noise

Lights — particularly flashing lights — and sounds are common triggers for migraine attacks. Strong smells can also cause a migraine. Take care to avoid flashing light displays, such as holiday lights or strobe shows. 

Loud noises and sudden noises can trigger a migraine, too. If you attend a concert or other loud event, consider wearing earplugs. 

You can find out more about how to prevent and treat chronic migraines by reaching out to our neurology team today. To get started on developing the right treatment plan for you, call us or book an appointment online.