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Beat the heat with our top summer hacks. Learn how to stay cool and keep migraines at bay with tips from Meri Sehat.

Summer Hacks: How To Stay Cool and Migraine-Free

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What’s Triggering My Migraine?

Introduction

A migraine refers to a severe headache in a focused region of the cerebrum that is frequently accompanied by queasiness, spells of vomiting, and an incontinent aversion to light. It can last hours to days. Not all <a href="https://www.merisehat.pk/disease/migraines-73">migraines</a> are linked to a trigger. 
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If you are one of those people who are affected by what they eat, then one of the most reliable methods to not aggravate the already painful headache is to identify your triggers and avoid these as much as you can. For some individuals, that implies avoiding specific food sources.

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Scientists and doctors alike have been unable to trace the specific reason for migraines. Specialists concur that short, immediate, and abrupt changes in your cerebrum movement and activity are likely to blame. These also have an unpleasant influence on your veins and nerve signals. The outcome: a pounding headache that can persist for an unpredictable period, ranging from a few hours to days. 
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Numerous things can cause migraines, like the medication you take, an unprecedented imbalance of hormones, and an absence of rest. Your eating regimen can also have an impact. In around 10% of individuals with migraines, food is a major trigger.

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Understanding migraine, its common triggers and treatment

As indicated by the Migraine Research Foundation, food sources may trigger migraines. However, any trigger overall is profoundly individualized, making conclusive findings more obscure and difficult to reach. To date, there has not been any such thing as a widespread migraine trigger. Yet, there are a few normal triggers that can cause or add to migraine episodes in certain individuals.

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<h5>1. Caffeine</h5>

We realize that some of you are most likely disappointed when you see caffeine leading this list, yet research demonstrates that unnecessary caffeine consumption can set off headache assaults. Moreover, recent studies propose reducing those daily espresso shots to decrease migraine recurrence<a href="#accordion">[1]</a>. 
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If you heavily rely on caffeine for that morning boost and cannot imagine beginning your day without an espresso, certain studies suggest that a moderate dosage may help hinder migraines<a href="#accordion">[2]</a>. Therefore, it is important to note that excessively devouring coffee will not do you much good.&nbsp; We realize that the caffeine boost can feel like a lifeline at times, so we will not ask for a total ban. However, try to restrict yourself to under two cups each day<a href="#accordion">[3]</a>. 
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<h5>2. Chocolate</h5>

This list may contain some of your favorite foods and snacks, which is why it should not come as a shock that chocolate ranks so high within our list of food triggers. According to recent research, 22% of migraine patients held chocolate as the responsible culprit for worsening symptoms<a href="#accordion">[2]</a>. Another study claimed that 42% of their subjects blamed chocolate for triggering their migraine attacks<a href="#accordion">[4]</a>. 
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This is understandable as chocolate contains beta-phenylethylamine, a compound that is also found in caffeine and has been associated with triggering headaches in non-migraine patients. And to perfectly mirror the dialogue of a typical brown mom, there are fruits that you could consume in place of chocolates.&nbsp; 
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<h5>3. Additives&nbsp;</h5>

It is perhaps a no-brainer that any chemical enhancements or excessively processed items will have negative impacts on your health. Some of the most common additives you should avoid in the supermarket are: 
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<ul>
	<li>Monosodium Glutamate (MSG): MSG is a popular flavour enhancement found in canned and frozen foods, such as soups, snacks, seasonings, etc. It is the primary heading within the ingredients label in soy sauce and meat tenderizers. The chemical is occasionally labelled on preserved food sources as a natural preservative or a hydrolyzed protein. Reports demonstrate it can set off a migraine within 20 minutes of consumption. An estimated 10-15% of people suffering from migraines are affected by MSG<a href="#accordion">[5]</a>. 
	&nbsp;</li>
	<li>Nitrates And Nitrites: These synthetic substances are present in many restored and handled meats, like sausages. They release a compound called nitric oxide which, when gets into your system, expands your veins, and then triggers the nervous system to cause a migraine 
	&nbsp;</li>
	<li>Aspartame: Research suggests that artificial sweeteners play a crucial part in triggering migraines. These sugar alternatives are found in processed soft drinks, desserts, and many more. 
	&nbsp;</li>
</ul>

While studies have found a correlation between such processed foods and preservatives, there is not much difference in the pool of subjects and the placebo when introduced to these additives. But just to be safe, stick to natural alternates. 
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<h5>4. Aged Cheese</h5>

Cheese naturally contains a substance known as tyramine. It is formed once the cheese starts ageing and breaking down proteins. The age of cheese and concentration of tyramine are proportionally related. The more time it takes for the cheese to age, the greater the concentration of tyramine within the aged cheese. Since tyramine is linked to triggering headaches, people with migraines should look out for tyramine levels in cheese. Common types of cheeses with a high tyramine content include feta, parmesan, brie, gorgonzola, and blue cheese. Moreover, it&#39;s better to avoid cheeseburgers and pizzas when experiencing migraine symptoms. 
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<h5>5. Nuts And Seeds</h5>

Did you just find a recipe for peanut butter noodles? Are you fond of spreading almond butter over toast? Or do you like having nut butter straight from the jar? Well, unfortunately, these eating habits are likely contributing to the pounding sensation in your head. New information suggests that certain nuts are rich sources of tyramine, the same substance found in aged cheese. Avoid binge eating or snacking on nuts and seeds such as peanuts and pumpkin seeds<a href="#accordion">[7]</a>. 
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There may be a possibility that your food trigger has not been listed, or you may have more than just one. It is a frustrating and laborious task to find your food trigger. For sorting out your pain and migraine triggers, follow the basic idea of tracking and noting the food and beverages you devour in a day-to-day food migraine journal. Strictly monitor the progress and maintain entries in the journal. 
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You may assume a food to be delicate if you respond to it differently. If a specific food or beverage initiates a migraine consistently, 20 minutes to 2 hours after consumption, that should be marked as a trigger. 
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In any case, remember that even though it sounds easy to follow, figuring out potential food triggers may be exhausting and painful. As anything you consume would possess a risk of setting off your migraine. Although you will be in contact with and consume certain food triggers, you should not dismiss other factors that could be contributing to your perpetual headache. To analyze these risk factors, ask yourself the following questions: 
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<ul>
	<li>Are you sleep-deprived?</li>
	<li>Have you skipped a meal?</li>
	<li>When was your last menstrual cycle?</li>
	<li>Have you been hydrating yourself sufficiently?</li>
	<li>Has the weather changed since the start of your headache? Did it become sunnier?</li>
	<li>Is there a family history of headaches?&nbsp;</li>
</ul>

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Conclusion

While a search is still ongoing to assess the link between food triggers and migraines, it is safe to assume that no harm would come from avoiding certain foods. But it is also important to consider different aspects which may be hindering ease and causing more discomfort. Consult a doctor to find methods that work for you in a convenient and effective environment.&nbsp;

Key Points

The article was written for informational purposes rather than providing options for treatment. To summarize:<ul><li>The cause of migraines has yet not been found, but certain food triggers have been linked to aggravating them.</li><li>Foods and beverages such as caffeine, cheese, nuts, processed meats, preservatives, and citrus foods should be avoided.</li><li>Other factors also influence migraines, such as family history, menstrual cycle, sun exposure, and dehydration.</li></ul>

[1].University of Cincinnati Academic Health Center. (2022, June 21). Diet can impact migraines.

[2].Shapiro, R. E., & Cowan, R. (2017, January 10). Caffeine and Migraines. Retrieved from American Migraine Foundation:

[3].Mostofsky, E., Mittleman, M. A., Buettner, C., Li, W., & Bertisch, S. M. (2019). Prospective Cohort Study of Caffeinated Beverage Intake as a Potential Trigger of Headaches among Migraineurs. The American Journal of Medicine, Retrieved from Science Daily

[4].Gibb, C., Davies, P., Glover, V., Steiner, T., Rose, F. C., & Sandler, M. (1991). Chocolate is a Migraine-Provoking Agent. Cephalalgia, 11(2), 93–95.

[5].Diamond, M. L., & Marcus, D. A. (2016, August 13). Diet and Headache Control. Retrieved from American Migraine Foundation:

[6].Gruber, H. J., Bernecker, C., Lechner, A., Weiss, S., Wallner-Blazek, M., Meinitzer, A., . . . Truschnig-Wilders, M. (2010). Increased nitric oxide stress is associated with migraine. Cephalalgia, 30(4), 486-92.

[7].Bauer, J. (2022). Nuts and Seeds: How Food Affects Health. Retrieved from Joy Bauer:

Zarlish Kazmi

&nbsp;Each episode can range in duration from a few hours to several days. Various triggers can provoke migraines, including heat stroke.

According to research, the incidence of headaches are&nbsp; increasing due to rising temperatures. For instance, a study found that higher ambient temperatures were associated with an increased risk of headaches, particularly migraines. 
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Understanding The Link Between Heat And Migraines

There are multiple ways that a heatwave can lead to the onset of migraines. These include 
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<ul>
	<li>
	<h5>Dehydration</h5>
	</li>
</ul>

Heat increases the risk of dehydration as the body loses fluids through sweating. Dehydration can lead to a reduction in blood volume, which can cause the brain to temporarily contract from fluid loss. 
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<ul>
	<li>
	<h5>Electrolyte Imbalance</h5>
	</li>
</ul>

Sweating leads to the loss of vital electrolytes, such as sodium, potassium, and magnesium. These electrolytes are crucial for maintaining cellular function and fluid balance and any imbalance can affect the neurological function in the body. 
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<ul>
	<li>
	<h5>Changes In Blood Flow</h5>
	</li>
</ul>

High temperatures cause blood vessels to dilate or expand as part of the body&rsquo;s cooling mechanism. The increased blood flow to the brain can trigger migraines. 
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<ul>
	<li>
	<h5>Stress And Sleep Disruption</h5>
	</li>
</ul>

Heat can cause physical stress and disrupt sleep, both of which are known <a href="https://merisehat.pk/disease/migraines-73">migraine</a> triggers. Poor sleep quality and increased stress levels during a heatwave can exacerbate migraine symptoms. 
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Migraines can be a real pain, given that they&rsquo;re recurring and have no cure. The trick is to know how to prevent them in the first place. 
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<ul>
	<li>
	<h5>Stay Hydrated</h5>
	</li>
</ul>

Drinking plenty of water is crucial. Aim for at least 8 glasses of water a day, and increase the intake during hot weather. Consuming beverages with electrolytes can also help maintain balance. 
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<ul>
	<li>
	<h5>Avoid Direct Sunlight</h5>
	</li>
</ul>

To avoid excessive heat exposure, try to stay out of direct sunlight, particularly during peak hours from 10 am to 4 pm. Be aware of weather forecasts and plan activities, especially strenuous activities, during the cooler parts of the day. If this is unavoidable, use sun protection such as hats, sunglasses, and sunscreen to minimize heat absorption. 
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<ul>
	<li>
	<h5>Find A Cool Environment</h5>
	</li>
</ul>

Resting in a cool, dark, and quiet room can help alleviate symptoms. Cool showers can help lower the body temperature. Alternatively, an ice pack applied to the forehead or the back of the neck can constrict blood vessels and hence, reduce pain. 
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Dietary considerations, medications, and relaxation techniques can also help manage a migraine:

<ul>
	<li>Eat light, frequent meals to avoid the energy-intensive process of digesting heavy meals.</li>
	<li>Over-the-counter pain relievers like ibuprofen or acetaminophen are often effective for migraines. However, for severe episodes, stronger medications may be necessary. Consult with a healthcare provider for the best treatment options.</li>
	<li>Practice relaxation techniques such as deep breathing, meditation, or gentle yoga to reduce stress, a common migraine trigger. 
	&nbsp;</li>
</ul>

Heat-related migraines are a significant concern, especially as global temperatures continue to rise. Understanding the triggers and taking proactive steps to prevent and manage migraines can improve the quality of life during heatwaves. By staying hydrated, avoiding direct sunlight, cooling the environment, and being prepared to manage symptoms when they arise, it is possible to reduce the impact of heat on the frequency and severity of migraines. 
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Key Takeaways

<ul>
	<li>Heatwaves increase the risk of migraines due to factors like dehydration, electrolyte imbalance, and vasodilation of blood vessels in the brain.</li>
	<li>Preventive strategies for heat-related migraines include drinking electrolyte-rich beverages, limiting sun exposure, using protective gear during peak heat hours, and taking cool showers to maintain optimal body temperature.</li>
</ul>

[1] Li W, Bertisch SM, Mostofsky E, Buettner C, Mittleman MA. Weather, ambient air pollution, and risk of migraine headache onset among patients with migraine. Environ Int.