25 September 2023 , 13:00
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Around 190,000 of us are struck down by a migraine every day, with more than six million Brits suffering from them.
Migraine is primarily a recurring headache disorder, with attacks usually lasting for 4–72 hours and involving throbbing head pain of moderate to severe intensity.
It is often accompanied by nausea, sometimes vomiting, sensitivity to light, sensitivity to sound, and/or other sensory stimuli. Some people can have warning symptoms called an aura before the start of a headache, says the National Institute for Health and Clinical Excellence (NICE).
Dr Johal, a medical advisor at Vitality, said migraines tend to run in families, which points towards a genetic link.
"In people who are genetically predisposed to migraines, an individual episode may be brought on by any of a number of triggers," said Dr Johal, with "the specific triggers varying by person and changing over time". There can be "common" dietary triggers, such as:
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- Skipping meals
- Dehydration
- Drinking caffeine
- Drinking alcohol
- Eating gluten
- Eating chocolate
- Eating cheese
- Eating citrus
Chocolate in particular can cause migraines in some individuals due to certain ingredients, such as caffeine, tyramine, and phenylethylamine. These can affect blood vessels and brain chemicals, triggering migraines in those susceptible to them. But environmental triggers are also important to consider, including:
- Strong odours
- Bright lights
- Cigarette smoke
- Overly warm conditions
- Sudden temperature conditions
Dr Johal recommended keeping a migraine diary to help you hone in on what your triggers could be. He said: "Once you recognise your triggers, you need to avoid them as much as possible."
There are some triggers, however, that may be impossible to avoid completely, such as certain emotional states. Many things can trigger a migraine, such as feeling stressed, anxious or even depressed.
As such, the medical expert said how important it is to maintain a healthy lifestyle, including a balanced diet and frequent, moderate exercise.
"Since migraines are often triggered by changes to routine, it can be useful to stick to a routine which includes regular mealtimes and sufficient sleep."
Dr Johal added: "If you anticipate changes to this routine – try to ease your body into it gently, to minimise the disruption and decrease the risk of a migraine."
People who still suffer from migraines, despite avoiding triggers as much as possible and leading a healthy lifestyle, should seek the support of their GP.
How to banish one of the main causes of migraine
Migraines can be caused by many things, such as stress and anxiety, certain medications, sensory stimuli and even changes in the weather. But one of the more common causes is simply down to disturbed sleep, which is something that every single one of us experiences at some point or another. The NHS has issued a list of do and don'ts if you're struggling to get to sleep.
DO:
Go to bed and wake up at the same time every day
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Make sure your mattress, pillows and covers are comfortable
Relax at least one hour before bed, for example, take a bath or read a book
Exercise regularly during the day
Make sure your bedroom is dark and quiet – use curtains, blinds, an eye mask or ear plugs if needed
DON'T:
Smoke or drink alcohol, tea or coffee at least six hours before going to bed
Eat a big meal late at night
Drive when you feel sleepy
Exercise within four hours of bedtime
Watch television or use devices, like smartphones, right before going to bed, because the bright light makes you more awake
Sleep in after a bad night's sleep. Stick to your regular sleeping hours instead