Tips for Preventing a Headache or Migraine Before It Starts

Keep a Record of Your Headache and Migraine Triggers

If you’re wondering how you may be able to prevent a headache or migraine from occurring, it’s important to know the triggers that might be leading to them.

There are various behaviors and foods that may trigger migraines and headaches. If you’re wondering does caffeine help headaches, for example, it may actually be a trigger for some individuals.¹²

Headaches may be triggered by certain consumables such as caffeine and alcohol, as well as processed meats – while smoking or not eating enough may also be factors¹.

Migraines, meanwhile, can be triggered by stress, hormones and changes to your sleep – as well as red wine and caffeine^2,3.

Headaches also tend to run in families, especially if you experience migraines¹.

If you’re unsure what triggered your headache, it can help to retrace your steps by keeping a journal, and speaking with your healthcare provider about identifying triggers. Ask yourself the following questions:

• What was I doing before the pain came on?

• What was I eating?

• How much sleep did I get the night before?

• Did anything particularly stressful happen today?

The answers to these questions could all be clues to what triggers your migrane³. Once you think there may be a pattern, consider avoiding the things that may be triggering your pain. If this seems to help, you could be onto something.

Drink Enough Water to Avoid Dehydration

If your body doesn’t get enough fluids, you may develop a headache. This type of headache is often referred to as a ‘dehydration headache’, and mild dehydration can be enough to cause one. Staying hydrated is therefore a good idea if you’re looking for ‘natural’ headache relief⁴.

Remember to drink plenty of fluids throughout the day, especially if it is hot. It’s especially important to hydrate during sports or physical activity too, to replace the fluids you lose when you sweat⁴.

Prevent Tension Headaches With Yoga or Meditation

As stress is often a common trigger of headaches and migraines^{1, 2} relaxation techniques such as yoga may help you manage or reduce your symptoms².

A study published in the medical journal Neurology, for example, found that people with migraines who practiced yoga as an add-on therapy for just three months had fewer and less intense symptoms compared to the study group that had medical therapy alone⁵.

Relieve Stress by Exercising Regularly

When you’re active your body releases feel-good endorphins, which can help distract you from everyday stresses⁶.

However, it’s important to strike the right balance when exercising, as too much physical activity may result in an unwanted headache or migraine^1,2. If you’re unsure whether exercise is a good idea for you, speak to your healthcare provider^3,7.

If stress is a particular trigger for you, and you’ve been finding it affecting your day to day life, it may also be worth speaking to a mental health professional. They may be able to help you identify ways to help manage your stress².

Reduce or Eliminate Caffeine to Prevent Headaches

Healthcare professionals often recommend that people with migraines avoid caffeine, which is typically found in tea, coffee and various sodas⁷. This is because caffeine, and certain foods and drinks that contain caffeine, seem to trigger migraines and headaches in some people^{1, 2}.

Caffeine can block the effect of a chemical in your cells called adenosine. This chemical causes your blood vessels to expand⁷, and levels of adenosine are elevated during a migraine attack⁷.

If you’re planning to cut caffeine out of your diet, it is typically better to do this gradually as sudden caffeine withdrawals can trigger migraine headaches^3,7.

Decaffeinated alternatives are available for many popular drinks, so consider seeing what’s available at your local store.

Avoid Alcohol and Hangover Headaches

Headaches and migraines can be triggered by alcohol, particularly red wine^1,3.

Alcohol contains a chemical called ethanol. Once this enters your body, it is converted into substances that can trigger a migraine⁹.

If you find alcohol is leading to painful symptoms after drinking, it may be best to avoid it.

Avoid Other Foods And Drinks That Can Trigger Migraines or Headaches

Other foods that can trigger migraines or headaches may include:

• Monosodium Glutamate (MSG) and Nitric Oxide – Foods containing the ‘flavor enhancer’ known as MSG (such as cheeses and ramen noodles) and nitric oxide (such as kale and spinach), are common triggers for headaches and migraines – according to some specialists⁸

• Chocolate - This actually contains caffeine, which may trigger headache symptoms⁷

If you get a headache, make a note of what food or drinks could have caused it³ . If you start to notice a patten emerging, it may be best to avoid these foods³.

Keep a Consistent Sleep Schedule

Sleep disorders, and disrupted sleep patterns in general, are also sometimes associated with headaches and migraines^1,2. Try to stick to a consistent sleep schedule if you can. One way to establish this is to go to bed and get up at the same time every day, even on weekends¹⁰.

Try to set an alarm clock to remind you of your scheduled bed time, as well as for the morning.

Avoid Strong Smells and Fumes

Strong smells such as those stemming from household chemicals or perfumes might trigger your migraine or headache, so it may be best to avoid these¹. Try to opt for fragrance free products instead.

Steer Clear of Noises and Bright Lights

Bright lights and loud noises can aggravate migraine symptoms². Prolonged computer usage and spending a lot of time on your cell phone or other devices can also cause eye strain, which can lead to migraines or headaches¹¹.

Making some small changes to your routine, such as taking regular screen breaks and reducing screen time, may help to reduce or eliminate these types of headaches¹¹.

Consider MOTRIN ^® Products

If you’re worried about your migraine or headache symptoms, speak to your healthcare provider. When a headache or migraine strikes, however, some over-the-counter pain relievers can provide relief¹².

MOTRIN^® has a range of effective over-the-counter (OTC) products. They include:

• MOTRIN^® IB Migraine Relief Liquid Gel Caps are designed to provide fast and effective migraine relief. Each capsule contains 200 mg of ibuprofen. Before taking this migraine medicine, simply read and follow directions printed on the label.

• MOTRIN^® Dual Action with TYLENOL^® are 2-in-1 pain relief tablets that contain 125 mg ibuprofen and 250 mg acetaminophen. They are designed to provide relief from minor aches and pains such as headaches. Again, always read the instructions on the label carefully before taking this product and if your symptoms do not improve, speak to your healthcare provider.

When taking MOTRIN^® products, you can refer to our adult dosing chart for more information.

References:

1. https://my.clevelandclinic.org/health/diseases/9639-headaches#management-and-treatment

2. https://my.clevelandclinic.org/health/diseases/5005-migraine-headaches#prevention

3. https://www.mayoclinic.org/diseases-conditions/migraine-headache/symptoms-causes/syc-20360201

4. https://my.clevelandclinic.org/health/diseases/21517-dehydration-headache

5. https://www.neurology.org/doi/10.1212/WNL.0000000000009473

6. https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/exercise-and-stress/art-20044469

7. https://americanmigrainefoundation.org/resource-library/caffeine-and-migraine/

8. https://health.clevelandclinic.org/what-can-i-do-to-avoid-headache-and-migraine-triggers

9. https://migrainetrust.org/news/alcohol-as-a-migraine-trigger/

10. https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/sleep/art-20048379#:~:text=Stick%20to%20a%20sleep%20schedule&text=Go%20to%20bed%20and%20get,or%20listen%20to%20soothing%20music.

11. Sheppard AL, Wolffsohn JS. Digital eye strain: prevalence, measurement and amelioration. BMJ Open Ophthalmol. 2018;3(1):e000146. Published 2018 Apr 16. doi:10.1136/bmjophth-2018-000146 Montagni I, Guichard E, Carpenet C, Tzourio C, Kurth T. Screen time exposure and reporting of headaches in young adults: A cross-sectional study. Cephalalgia. 2016;36(11):1020-1027. doi:10.1177/0333102415620286

12. https://my.clevelandclinic.org/health/drugs/9652-headache-medicine

13. https://health.clevelandclinic.org/tame-your-tension-headaches-naturally

14. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10385675/