Migraine Management Coaching Lesson 1: Know and Reduce Your Migraine Triggers
Here we go with our first Migraine Management Lesson – Know and Reduce your Migraine Triggers. I suggest you get either a notebook or a file on your computer to write responses as we go through this course. The act of writing – as opposed to just answering a question in our minds – actually helps us internalize what we are learning. Of course, if you write on the computer, it will be easier to share it on this thread! We will start with two exercises today, and add a few more in a couple of days. Feel free to jump in wherever you are.
Exercise 1. Please start with a list of your triggers. These are all the things you already know trigger migraines for you. A week or so ago I asked you to list the Migraine triggers you are aware of. If you did that, great. If not, no worries, do it now. Answer the question: What triggers my Migraines?
Migraine triggers. The word trigger makes me think of a gun, cocked to go off. If your brain is a loaded gun, ready to fire off with a migraine, and you know what pulls the trigger, that can help you manage the situation. You may be able to avoid the triggering event or substance and reduce the likelihood that you'll get a migraine.
In a migraine attack certain stimuli trigger neurons in the brain to fire off in a rapid sequence, increasing vascular pressure. This leads to head pain, nausea, dizziness, visual disturbances (aura) and in rare cases, temporary paralysis. There are many potential triggers. Common ones include:
> Bright or flashing lights
> Smoke
> Dehydration
> Chemical fumes, scents
> Alcohol (particularly red wine)
> Hormonal fluctuations (including menstruation)
> Insufficient sleep, too much sleep, or changes in sleeping patterns
> Changes in the weather (usually large changes in barometric pressure as when a frontal system moves through)
> Motion travel
> Loud noises
> Certain foods
> Changes in altitude, or being at a high altitude when unaccustomed to it
> Sudden or drastic changes in eating habits (such as missed meals or dieting)
> Changes in caffeine consumption
Exercise 2. Think again about your triggers. Are there times when you just don’t know what hit you? Or times when you get Migraines but can’t identify a trigger? You may get lots of Migraines on the weekends. If you look more closely, you may realize that you sleep later on weekends, or eat differently. Dig deeper. Think about the hidden triggers that may be affecting you. Think about things that may have happened up to 2 days before the Migraine hit. Expand your list. Answer the question: What hidden things, or combinations of things, are also triggering my Migraines?
Please share your thoughts, insights and questions on this thread.
Looking forward to hearing from you!
- Megan
If you want another version of this course emailed to you, you can sign up at www.takebackyourlifefrommigraine.com.
Exercise 1. Please start with a list of your triggers. These are all the things you already know trigger migraines for you. A week or so ago I asked you to list the Migraine triggers you are aware of. If you did that, great. If not, no worries, do it now. Answer the question: What triggers my Migraines?
Migraine triggers. The word trigger makes me think of a gun, cocked to go off. If your brain is a loaded gun, ready to fire off with a migraine, and you know what pulls the trigger, that can help you manage the situation. You may be able to avoid the triggering event or substance and reduce the likelihood that you'll get a migraine.
In a migraine attack certain stimuli trigger neurons in the brain to fire off in a rapid sequence, increasing vascular pressure. This leads to head pain, nausea, dizziness, visual disturbances (aura) and in rare cases, temporary paralysis. There are many potential triggers. Common ones include:
> Bright or flashing lights
> Smoke
> Dehydration
> Chemical fumes, scents
> Alcohol (particularly red wine)
> Hormonal fluctuations (including menstruation)
> Insufficient sleep, too much sleep, or changes in sleeping patterns
> Changes in the weather (usually large changes in barometric pressure as when a frontal system moves through)
> Motion travel
> Loud noises
> Certain foods
> Changes in altitude, or being at a high altitude when unaccustomed to it
> Sudden or drastic changes in eating habits (such as missed meals or dieting)
> Changes in caffeine consumption
Exercise 2. Think again about your triggers. Are there times when you just don’t know what hit you? Or times when you get Migraines but can’t identify a trigger? You may get lots of Migraines on the weekends. If you look more closely, you may realize that you sleep later on weekends, or eat differently. Dig deeper. Think about the hidden triggers that may be affecting you. Think about things that may have happened up to 2 days before the Migraine hit. Expand your list. Answer the question: What hidden things, or combinations of things, are also triggering my Migraines?
Please share your thoughts, insights and questions on this thread.
Looking forward to hearing from you!
- Megan
If you want another version of this course emailed to you, you can sign up at www.takebackyourlifefrommigraine.com.
Replies to This Discussion
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Permalink Reply by Janeen on -
HMMMMM, this raises some interesting questions. Yes, a change in seasons is definitely a trigger for me. Food or alcohol don't seem to make a difference. But loud noises may be an issue with me that I need to delve into deeper. And I definitely got more migraines when I traveled for business (air travel and change in altitude).
You mention smoke. I used to smoke and at that time my migraines were at there worst. I've quit smoking since I became pregnant with my first son and my migraines are so much less. I really believe that had a huge impact on them. And I know I've mentioned stress as a trigger. Well, as a smoker what do you do when you are stressed? Smoke more. Sometime my pack a day habit would increase to 2 - 2 1/2 packs a day (yes, I was really that bad).
I don't smoke anymore and stress still seems to trigger my migraines, but maybe I've substituted something else for the cigarettes (caffeine?).
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Permalink Reply by Megan Oltman on -
Janeen - Sorry it took me a while to reply. I have had major computer problems!
That's very interesting about smoking. I'm glad you're seeing some new angles to explore.
I also would have said that stress was my biggest trigger. The fact that the International Headache Society doesn't consider it a trigger gave me some pause - but I think what's significant is that we need to both manage our stress and manage our triggers. When I am stressed I don't sleep as well - and lack of sleep is a major trigger for me. When we are stressed we often skip meals or don't eat well - another trigger. Sometimes we have to look beneath what's on the surface. Most of us cannot retire to a stress-less life!
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Permalink Reply by Lesly on -
Megan,
Thank you so much for this discussion thread! I've been suffering from migraines for years, but have only recently started to become proactive about migraine prevention. Looking over your list, I can definitely say that bright lights, smoke, alcohol and changes in the weather are at the top of my trigger list.
I've just very recently started to keep track of my migraines in a notebook, so hopefullly I'll soon be able to add more insight!
Just signed up for your newsletter -- looking forward to hearing more!
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Permalink Reply by Megan Oltman on
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Lesly - You're welcome! Apologies for taking so long to reply - my computer is finally working reliably again.
Keeping track, and noticing details of what affects us, is one of the best tools we have.
By the way I didn't see you on the newsletter list - but maybe you used a different name there?
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Permalink Reply by Ellen Schnakenberg on -
This is really the 'mother of all questions' isn't it? In the end all we want is to avoid a migraine attack in the first place.
After about 25 years of headaches, and several years before that with acephalgic migraines, it seems everything I did I looked for the boogie man. More than anything I wanted to stop them from hitting me, but I didn't even know what a trigger was until about 15 yrs ago.
I have quite a list, but hitting on the highlights are:
*Lights- bright, LED blue, fluorescent, flashing. This is the bane of my existence.
*Noise- I can hear high tones from computers etc that most people can't and they are a trigger. A child's scream gets me.
*Smells- Formaldehyde, strong odors
*Sleep disturbance
*Change in eating
*Insulin Resistance issues
*Thyroid issues
*Forgetting my HRT patch
*Dystonia spasms
*Neck pain
*LPR
*Rebound
*Caffeine
*Exhaustion (not exertion)
*Driving long distances
*Release of major mental/emotional stress
*Lack of physical movement
*MSG (which probably mens a lot of of amines I can't keep track of but try to avoid)
*Vitamin levels
*Mold, dust
Some of these are health issues themselves that trigger migraine attacks for me. For my own ease, I consider them standalone triggers, tho some have connected both primary and secondary issues in this list together.
I prefer, like you Megan, to get to the crux of it: What is the cause... "Why"
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