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Migraines affect each individual differently and can range in frequency and intensity. Not only does the experience of a migraine vary from person to person, but it also varies from migraine to migraine. One migraine may produce throbbing and slight nausea, while the next may be debilitating with aura (a visual disturbance) and vomiting.
Recording details of your migraine attacks can be useful in recognizing trigger factors and warning signs and assessing if your acute or preventative medication is working. Effective diaries include noting the duration, symptoms and all the possible factors surrounding your migraine. We even developed a migraine journal to help migraine sufferers track trends.
Triggers are factors that can set off a migraine. They are not the root cause of migraines but can spur them on. Keeping track of which triggers affect you can help you make changes that could help reduce the frequency or intensity of migraines.
It is often useful to note if you did anything different prior to the attack, such as missing a meal. The 6-8 hours before the migraine attack are particularly important to record.
The hours leading up to a migraine often hold clues. Paying attention to what happens in the 6 to 8 hours before an attack can reveal patterns. Ask yourself: Did you skip a meal? Did your sleep change? Were you exposed to bright lights or experienced higher levels of stress?
Noting even small changes can help you connect the dots. Over time, patterns can become clearer and give you a better sense of control.
Although each person has a different set of triggers, many fall into the following categories:
Disruptions to your routine can increase the chances of a migraine. Some common lifestyle-related triggers include:
Skipping meals or fasting
Dehydration
Poor or inconsistent sleep
High stress levels
Alcohol
Changes in physical activity
What you eat and drink can play a significant role in triggering migraines. In some cases, cravings for chocolate or sweets may happen before a migraine, leading people to think the food caused the attack. Common dietary triggers include:
Artificial sweeteners
Caffeine (especially too much or withdrawal)
Alcohol, especially red wine and beer
MSG, commonly found in processed foods
Nitrates in cured meats
Tyramines – found in aged cheeses, fermented foods, and yeast-based baked goods
Environmental changes can also play a role. Things to look out for include:
High or low humidity
Sudden changes in temperature
Shifts in barometric pressure
Bright or flickering lights
Travel and changes in time zones
Fluctuations in hormone levels can trigger migraines, particularly in women. These changes may occur due to:
Menstruation
Pregnancy
Menopause
Hormonal birth control
Certain medications can either contribute to or worsen migraine symptoms. This includes:
Overuse of pain relievers
Some prescription drugs
Overuse of OTC drugs
Hormonal medications such as oral contraceptives
It can be frustrating trying to figure out what causes your migraines, especially when they seem to strike out of nowhere. But by keeping a migraine journal and consistently recording your experiences, you are building a clearer picture of your own unique patterns. Over time, this can help you avoid specific triggers, make healthier choices, and find better treatment options.
Everyone’s experience with migraines is different, so it is important to be patient and consistent in your tracking efforts. For more tips and in-depth guidance, visit stantonmigraineprotocol.com.
When it comes to migraine prevention, balance matters. Making choices that support your body’s natural rhythms, like staying hydrated and eating in a way that supports electrolyte balance, can make a big difference.
