I thought I would document my migraine triggers because I've never put them in one place before. If for no other reason, I write this so I can print up this list so I have it for my reference. I know there are more out there, but this is what I can remember/come up with this morning.
Food/beverage triggers:
- Cheeses (usually soft and stinky cheeses), red meat, nitrates, nitrites, citric acid, Benzoate, refined sugars, aspartame, sucralose, too much caffeine, not enough caffeine, monosodium glutamate, garlic, onions, too much grilled food, alcohol of all sorts (including my favorite...wine), chocolate - especially dark, spicy soup, anything too spicy, too many starchy vegetables in a period of time
Environmental and Visual Triggers:
- Flashing lights of any kind, direct sunlight, computer monitors, fluorescent lighting, driving/motion, talking on the phone, bending over, turning around too fast, bathing in too hot of water, wearing too high of heels, getting too hot or too cold
Smell Triggers:
- Bacon cooking, cat litter, bleach, furniture polish/finish, paint, new carpet, gasoline, car exhaust, garlic, anything being deep fried
Mental/Other Triggers:
- Not enough sleep/too much sleep, thinking/worrying about getting a migraine, all types of drugs (I will blog about this another time because I am extremely sensitive to chemicals and have not done well trying to find preventative and rescue medications - they all being headaches on), clenching my jaw, tension in my neck and back, getting off my eating schedule, working out too much/not working out (again - I think this is another good blog topic...mental note)
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7 comments:
Hi Katy. I just read through a few of your posts. In the post about coffee, you said 'My mother (bless her heart...) tells me that headaches can be controlled by the power of the mind and if I was a stronger person mentally, I could do that myself'. Your mother is on the right track but it has nothing to do with strength or fault. It is possible to control headaches with your mind, but it takes step-by-step effort to identify and change subconscious responses.
You have correctly identified some of the mental/other triggers that initiate headaches. However, all triggers simply initiate. After that a habitual response cycle takes over and the headache builds. A trigger only leads to headache if you let it. Of the list of foods and smells that are your triggers, how many also initiate 'thinking/worrying about getting a migraine'? When we believe that we will get a migraine, we do.
This may sound simplistic, but it is possible to learn how to not have headaches. Check out my blog at www.headache-mgmt.com
Hi. I was wondering if you could give me some tips on how your found all your triggers. I am having a hard time pinpointing mine down.
A side note... I clicked comment and say what "clenn stewart coles" said, and it twisted my stomach up. I am new to this site so am not sure how all this works. I have sent you an email.
lol or not 'cause I can't figure out how. I disagree with Glenn Stewart Coles, strongly. I have a mom that might have been similar to yours. I said might because she now understands, because I brought the evidence to her and showed her and she talked with some doctors. She use to think I was "willing my headaches to get out of school". After this battle with my mom and talking with doctors and doing research and all. Yes there is a mental part with headaches. If you start to get one and then sit there and stress about the headache and get all worried about it, you will make it come on faster and perhaps harder. However the headache will come. For instance lack of sleep is a trigger for me. If I only sleep for 6 hrs I am going to get a headache, sitting there thinking that I wont get one isnt going to do shit. That is stupid and a waste of time. It is good to learn how to not get stressed when one is coming and it is good not to live in stress or be worrying if you will get one today or tomorrow. But you can't just up and will a fricken Migraine away. Sorry. Just like someone with a peanut allergy can't keep themselves from being allergic.
'it is good not to live in stress or be worrying if you will get one today or tomorrow'
Hmmm. Then why are you already worried about getting a migraine on January 29th (as you posted on your blog?)
I am not saying that migraines are created intentionally, nor am I saying that they can be alleviated through simple willpower. However, if you are getting tension headaches every day, there is more going on inside you than just physical issues.
I really hope that you can move towards healing...on my site I have opened another door for you...it is up to you whether to shut the door or walk through and investigate further.
Peace and blessings,
Glenn
Tallis33 -
Tips for tracking down your triggers...
1) Keep a diary. It's tedious, but it really helps. It took me several years to identify all of my triggers and the context in which they affect me, but it's worth it because now I know. I suggest tracking the following information to start:
- What/when you eat
- When you sleep
- When you exercise
- Your general mood and emotions
The most important for me is when I eat and when I sleep. I am a woman so my hormonal cycle can impact my migraines as well.
2) When you have a headache or headache symptoms - write down your experience. Things like where you feel the pain, what type of pain it is, how it impacts you and how (if you are able) to ease or diminish the pain.
This helps you to identify subtle nuances with your headaches. For me, I have not only migraines, but occipital neuralgia and sinus headaches as well. Sometimes I have a combination of symptoms and now that I am more aware of my headache experiences, I can help myself treat them.
3) Don't give up - tracking your life like this can be hard and discouraging. I've been journaling about my headaches for over a year and sometimes it feels like the headaches are living my life.
What turns it around for me is that I now know much more about my body and my sensitivities to help me manage my headaches - which makes all the difference for me!
Good luck! I have a spreadsheet I would be happy to send you that I made for tracking these things. Email me at katytonkin@gmail.com if you would like it.
Mr. Coles -
I appreciate your right to have an opinion and that you might have a program that works for you and for others.
Please know that while I respect your right to have your opinions and program, you don't know about all of my medical history, which includes my headache history.
While I believe in the power of the mind and such beliefs have served me well in managing my headache pain in life, I have other complications that I cannot control.
What your posts imply to me when reading is that I am victim. Let me assure you that I am not.
Please also do not diagnose people who post on blogs (example - "However, if you are getting tension headaches every day, there is more going on inside you than just physical issues.") It isn't appropriate as you don’t understand all of the circumstances in their lives. While I accept that you have good intent in sharing your successful experiences, headache management and even headache cure is a very unique and individual issue and I would ask that you please refrain from posting on my blog any further.
Thank you for understanding and best health to you.
Katy
Wow Katy, your triggers are almost exactly like mine - less the high heels (but you never know). I've just realized that cat litter is likely causing a lot of my migraines. Going to try and wear a small face mask when cleaning. Will try not to buy the scented kind (knew that before).
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