Uncover Your Migraine Triggers

Migraines aren’t just headaches—they’re a neurological condition that affects millions. Migraines are often accompanied by symptoms like nausea, sensitivity to light or sound, and throbbing pain that worsens with activity. They can last hours—or days—and significantly impact your quality of life.

For many, understanding the specific triggers that increase the likelihood of an attack can be transformative. Identifying your unique triggers doesn’t just help manage migraines—it can empower you to take proactive steps toward living a fuller life.

As I tell my patients, a trigger isn’t the cause—it’s a catalyst. The cause of migraines is deeply rooted in genetics. So, if you experience them, there’s a strong chance someone in your immediate family does, too.

Since you can’t change your genetic makeup, it’s important to pay attention to your triggers, which increase the likelihood of an episode for someone predisposed to them. Many patients I see report a range of potential triggers, such as:

• Stress: Emotional and physical stress is the most frequently cited factor.
• Hormonal changes: Women, in particular, experience migraines linked to their menstrual cycles, pregnancy, or menopause.
• Sleep irregularities: Both too little and too much sleep can bring on an attack.
• Dietary factors: Foods like aged cheeses, wine, and items containing monosodium glutamate (MSG) are common culprits, but individual responses vary.
• Weather changes: Shifts in barometric pressure or extreme heat are notable triggers for some.

The first step in managing migraines is understanding your unique pattern. No two people experience migraines—or their triggers—the same way. This is why I recommend keeping a detailed migraine journal or using an app like Migraine Buddy to help detect patterns. Here’s what to include:

• When the migraine occurs: Note the time of day, duration, and intensity.
• Surrounding circumstances: What were you eating? How well did you sleep? What was your stress level?
• Physical environment: Include changes in weather, lighting, or noise levels.
• Symptoms: Record associated symptoms like nausea, visual disturbances, or fatigue.

Over time, patterns may emerge. If you discover skipping meals is a trigger, for instance, planning regular snacks could help reduce your migraine frequency.

Managing migraines isn’t about avoiding every possible trigger—it’s about creating a plan that works for your life. This includes lifestyle adjustments, medical interventions, and behavioral strategies.

Build consistent daily habits. Irregularities—whether in sleep, meals, or hydration—can make migraines more likely. Aim for steady rhythms, such as:

• Going to bed and waking up at the same time daily.
• Avoiding missed meals. Instead, focus on balanced options and stay hydrated.
• Engaging in regular, low-impact movement like walking or yoga to help reduce stress—a frequent trigger.

Use stress management tools. Stress is a powerful migraine trigger. Practices like mindfulness and cognitive behavioral therapy (CBT) can help build resilience. Mindfulness teaches you to observe physical sensations and emotions without judgment, while CBT can help shift patterns of thought that exacerbate pain or disability.

One quick exercise: Sit in a quiet place and focus on your breathing. Feel the air as it moves through your nostrils, filling and emptying your lungs. When your mind wanders, gently bring your attention back to the breath. Even five minutes a day can make a difference.

Explore medical and technological solutions. For chronic migraines—those occurring more than 15 days a month—preventive treatments like botulinum toxin (Botox) or CGRP-targeted therapies can offer relief. There are also wearable devices, like Cefaly or Nerivio, that use electrical stimulation to reduce migraine pain. Talk to your doctor to explore options tailored to your needs.

Migraines don’t define you. By identifying and managing your unique triggers, you can shift from feeling reactive to feeling prepared. Keep in mind, migraines are complex. It’s rarely one thing—stress, weather, or a certain food—but rather an interplay of factors that makes an attack more likely. Tracking and addressing triggers, building healthy habits, and using medical and behavioral strategies can help you reclaim more migraine-free days.

• Do I have a migraine or a headache?
• What women can do to navigate their migraines.
• Is barometric pressure a migraine trigger?