6 Habits That Can Worsen Migraines

Migraines are a common neurological condition that can significantly impact quality of life. Migraine attacks are often accompanied by nausea, sensitivity to light, heightened sensitivity to noise and smells, and sometimes visual disturbances. Although medications are available, many sufferers are unaware that certain daily habits can trigger or worsen attacks. It's important to understand that migraine requires a holistic approach, and lifestyle changes can play a crucial role. In this article, we have gathered six common habits that can exacerbate migraines.

1. Lack of sleep or irregular sleep patterns

One of the most common habits that negatively impacts migraines is disrupted sleep. Both a lack of sleep and too much sleep can trigger an attack. People who go to bed at different times often experience morning headaches or sudden migraine attacks during the day. The nervous system is particularly sensitive to changes in daily routines, so even a seemingly harmless late night on the weekend can be a trigger. To prevent migraines, it is recommended to go to bed and wake up at the same time every day and ensure you get 7–9 hours of restful sleep.

2. Skipping meals

Many people, especially under stress or during a hectic period in their lives, skip breakfast or lunch without considering the consequences. However, a sudden drop in blood sugar is a common migraine trigger. Long gaps between meals can lead to headaches, weakness, and irritability, which can easily escalate into a full-blown attack. Regular and balanced meals help maintain stable energy levels and reduce the risk of migraines. 

3. Excessive caffeine consumption

Caffeine is a controversial factor in migraines. In small amounts, it can alleviate pain, which is why it is included in some pain relievers. However, consuming large amounts of coffee, energy drinks, or strong tea can have the opposite effect. Regular, excessive caffeine consumption can lead to addiction, and suddenly reducing or skipping your usual dose can trigger severe headaches. Moreover, excessive caffeine consumption can disrupt sleep and increase anxiety, further exacerbating migraine attacks.

4. Chronic stress

Constant tension, emotional overload, and insufficient rest are among the biggest risks for migraine sufferers. Many people tend to ignore stress and consider it a normal part of life, but it puts a heavy strain on the nervous system. Chronic stress leads to muscle tension, especially in the neck and shoulders, which can trigger attacks. A lack of regular relaxation prevents the body from regenerating, which can lead to more frequent and longer-lasting migraine attacks.

5. Lack of exercise

A sedentary lifestyle and insufficient physical activity are other habits that can negatively impact migraines. Prolonged sitting in one position impairs blood circulation, causes muscle tension, and contributes to the development of headaches. Sudden or excessive physical exertion can also be a trigger. However, regular moderate exercise, such as walking, swimming, or yoga, can help reduce the frequency of attacks and improve overall well-being.

6. Excessive painkiller use

Frequent use of painkillers can worsen migraines. Many people take pills at the first sign of pain, without following their doctor's advice. Over time, this can lead to what's known as medication-overuse headache, a condition in which the medication itself becomes the cause of the pain. As a result, attacks occur more frequently, and the effectiveness of the medication decreases. If you find that you can no longer manage without painkillers, it's important to see a migraine doctor to review your treatment plan.

The bottom line

Migraines are a condition influenced by many factors, and daily habits play a significant role. Lack of sleep, skipped meals, excessive caffeine, chronic stress, a sedentary lifestyle, and uncontrolled medication use can significantly worsen migraines. Becoming aware of these habits and gradually changing them can be a crucial step in reducing the frequency and severity of attacks. However, it is essential to consult a doctor if you experience frequent or severe symptoms. Only a specialist can properly diagnose and treat migraines.