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The heat of summer, often accompanied by humidity and fluctuating temperatures, can significantly impact migraine frequency and intensity. High temperatures can lead to dehydration, a well-known trigger for migraines. The body's loss of fluids through sweating during hot weather can disrupt electrolyte balance, leading to headaches. Additionally, the bright sunlight, longer days, and changes in atmospheric pressure can act as catalysts for migraine episodes.
As temperatures rise and the days get longer, many migraine sufferers start to notice their symptoms creeping in more often. Heat, dehydration, and disrupted routines can all combine to create the perfect storm for a summer migraine. But with a few smart changes, you can keep your summer migraine-free, or at least more manageable.
Higher temperatures- lead to fluid loss making dehydration more likely.
More Time Outdoors- often means more sun exposure, skipped meals, and changes in sleep patterns.
Seasonal Foods and Treats- while they may be delicious, the high-sugar content and poor ingredient lists are not the best options for those who experience migraines.
Dehydration is one of the most common triggers for migraines during the summer months. As temperatures rise, it’s easy to become dehydrated, especially if you're spending more time outdoors or engaging in physical activities. Dehydration can lead to a decrease in blood volume, causing blood vessels to constrict, which may trigger migraines. To mitigate this, it's crucial to stay hydrated by drinking plenty of water throughout the day. Incorporating water-rich fruits such as watermelon, cucumbers, and strawberries into your diet can also help maintain hydration levels.
Hydration is not just drinking more water. Ingesting the proper amount of electrolytes allows you to retain all the water your body needs. If you’re low on electrolytes, you wont be able to hold onto fluid effectively and your body and brain will suffer for it. If you don't have a hydration supplement yet there are a few other things you can do to help.
Pinch of salt in a cup (8oz) of water
Unsweetened electrolyte drinks
Avoiding sugary beverages
Consistently drink water, not drink it all at once
Increased exposure to sunlight during summer can also be problematic for those prone to migraines. Bright light and glare can overstimulate the brain, leading to headaches. Additionally, the longer daylight hours can disrupt sleep patterns, another significant factor in migraine management. To protect against these triggers, wearing sunglasses, using a wide-brimmed hat, and staying in the shade during peak sunlight hours are effective strategies. For those who are particularly sensitive, considering polarized lenses that reduce glare can be beneficial.
Summer weather often brings sudden changes in barometric pressure due to thunderstorms or heat waves, which can also trigger migraines. These fluctuations in atmospheric pressure can affect the brain’s chemical balance, leading to the dilation of blood vessels and the onset of a migraine. Staying indoors during drastic weather changes and ensuring a stable indoor environment with air conditioning can help minimize exposure to these triggers.
The summer season brings a variety of fresh foods, but it also introduces potential dietary triggers. Cold, processed foods like ice cream, aged cheeses, and certain artificial sweeteners found in summer treats can provoke migraines in some individuals. On the other hand, summer offers an abundance of fresh fruits and vegetables that can be incorporated into a migraine-friendly diet. For example, leafy greens, rich in magnesium, are known to help prevent migraines. It’s essential to pay attention to what you consume during the summer and avoid foods that may trigger an episode.
Keto friendly (mostly) treats
Keto Trifle (avoid if strictly keto)
Berry Shortcake (avoid if strictly keto)
Carnivore friendly treats
Chocolate Mousse (also keto!)
Exercise is a crucial component of overall health and can help manage migraines, but during summer, it’s important to approach physical activity with caution. Engaging in outdoor activities during the cooler parts of the day, such as early morning or late evening, can help avoid the intense midday heat. Low-impact exercises, such as swimming or yoga, are excellent alternatives that keep you active without overexertion. However, it's important to listen to your body and avoid pushing yourself beyond your limits, as overexertion can also lead to migraines.
While summer is often associated with relaxation, it can also bring about stress due to changes in routine, travel, or social obligations. Stress is a well-established migraine trigger, making it crucial to incorporate stress management techniques into your daily routine. Mindfulness practices such as meditation, deep breathing exercises, and yoga can help reduce stress levels. Planning ahead for travel and social events, ensuring adequate sleep, and maintaining a regular routine can also help manage stress and reduce the likelihood of migraines.
Getting into a routine may be hard during the summer when so many fun activities are waiting after work and on the weekends. The best thing you can do is to try to stick to a consistent meal and sleep schedule. Consistency is harder on a vacation, but it will help reduce the chances of a migraine. Wearing sunglasses, hats, and planning outdoor time during lower temperature and UV times are also great options for working around a more intense summer day.
There are many things you can do to enjoy the summer just like everyone else. Having a proper routine, staying hydrated, and being conscious of yourself will allow you to enjoy the summer to the fullest.
