Ahh ... the holidays. It’s time for busy party schedules filled with platters of aged cheeses and smoked meats, festive cocktails and stress. Lots and lots of stress.
Let’s face it: The holidays are a painful time for most people. For migraine and headache sufferers, they can be an absolute minefield. Trigger foods take center stage, stress levels spike and regular sleep patterns are out the window. Even winter weather fluctuations increase your chances of developing head pain.
But that doesn’t mean you are resigned to a blue Christmas this year. If you’re vigilant about your lifestyle habits, there are ways you can help manage your pain.
Here are five healthy habits that should be in every migraine and headache sufferer’s toolkit.
1. Keep a headache diary
Migraine and headache triggers vary widely from person to person, so the best way to identify your triggers is to keep a headache diary, says Joshua Cohen, MD, MPH, headache fellowship program director at Roosevelt Hospital’s Headache Institute and Adolescent Headache Center in New York City.
“Each time you have a headache, jot down anything you can think of that may have triggered it—changes in sleep, skipping meals or what you ate,” he says. “Over time, you will discover patterns in your diary that can help you determine what you need to avoid.”
2. Consider shopping online
For shopaholics, the days between Black Friday and New Year’s Day are like the Super Bowl and Mardi Gras rolled into one. But shopping malls can be a trigger wonderland for people with migraine and headache, Dr. Cohen says. If you’re worried a holiday shopping spree might make your condition worse, you can find everything you need (and then some) online.
“Just walking into the mall to do some holiday shopping can be a challenge,” Dr. Cohen says. “People are sprayed with perfume (an odor trigger), surrounded by lots of chaos (a sound trigger), exposed to fluorescent lights (a bright light trigger) and they may grab lunch at the food court where foods are often rich in MSG (a food trigger).”
3. Manage stress
Stress is a major trigger for migraine and headache sufferers, and the holiday season can cause anxiety levels to skyrocket.
George Rederich, MD, director of the South Bay Neurology Research Center in Redondo Beach, Calif., advises patients who struggle with holiday headaches to start thinking about pain prevention early—ideally months before the holidays. Headache sufferers need this extra time to learn and “master” the necessary preventive care techniques before the stress-filled holidays hit. To help patients understand the precautions they should take, he recommends a book called The Relaxation and Stress Reduction Workbook by Martha Davis, et al. This guide helps people manage stress with a variety of skills based on their unique symptoms.
Additionally, he tells patients to use an even simpler stress-reduction strategy: Just say no.
“You can be pressured into participating in things you don’t want to do,” Dr. Rederich says. “If that is happening, you should say no. Sometimes you just have to be more assertive, knowing there’s too big a price to pay.”
4. Explore supplements
Most chronic migraine and headache sufferers are quite familiar with over-the-counter pain relievers, but Dr. Rederich suggests making a trip to your local health food store for lesser-known alternative remedies.
“There are about a half-dozen supplements that will make it harder to get a headache,” Dr. Rederich says. “I ask people to take these four things: vitamin B2 (riboflavin), magnesium, the herb feverfew and co-enzyme Q10.”
5. Improve your lifestyle
Dr. Cohen says there are four basic healthy behaviors all migraineurs should embrace—eating, drinking, sleeping and exercising—and each can be thrown for a loop during the hectic holiday season.
No matter what else is going on, you should eat regular meals throughout the day, including lots of green, leafy vegetables and a good amount of lean protein, Dr. Cohen says. And don’t forget to drink plenty of fluids.
“Drinking sufficient fluids, 2 to 3 liters per day, and avoiding caffeine, a potent migraine trigger, can make a significant difference,” he says.
Holiday stress can wreak havoc on sleep patterns, as well. Don’t let travel or late-night holiday revelry interfere with your sleep schedule—go to bed at the same time each night and wake up at the same time each morning.
Finally, resist the temptation to put your physical activity routine in the deep freeze once colder temperatures hit. You can reduce migraine frequency and severity by doing aerobic exercise at least three times a week for 30 to 40 minutes each session, Dr. Cohen says.
The holidays are a very special and stressful time of year, but you don’t have to accept migraines and headaches as an inevitable “gift” of the season. If you learn how to avoid trigger foods and situations, you’ll enjoy a much happier holiday.
Foods Triggers to Avoid
Many traditional migraine food triggers are staples of the holiday table. Even though that meat and cheese platter might look appetizing, it’s best to steer clear. To minimize the chances of exacerbating your condition, stick to foods that are fresh and free of additives. Your head will thank you. Following are the top trigger foods to avoid this holiday season (and any time of year):
- Aged cheeses
- Processed meats
- Peanuts
- Pickled foods
- Alcohol, especially red wine
- Bread and crackers containing cheese
- Sourdough bread
- Lentils, peas and broad beans
- Chicken livers
