If you are a chronic migraine sufferer, then you already know just how painful and debilitating they can be. A migraine can completely upend your day and make it nearly impossible to function.
For me, it usually starts with a dull pain behind my right eye. If I don’t take my medication right away, the pain quickly escalates. Then the nausea begins, followed by vomiting and dehydration. On a few particularly bad occasions, my migraines have even sent me to the emergency room.
If you deal with migraines, you know how desperate you can feel when one strikes. Over time, I’ve learned how to identify my biggest migraine triggers, ways to help prevent them, and the treatments that give me the most relief.
Before diving in, I do want to mention that I currently receive Botox treatments every 12 weeks for migraine prevention, and I also take prescription medication when a migraine begins. This combination has significantly reduced the frequency and severity of my migraines.
If you struggle with chronic migraines, it may be worth speaking with your doctor about preventative treatment options.
Even with preventative care, however, I still experience several migraines each month — so knowing how to manage them is essential.
Below are the biggest migraine triggers for me, what I use to prevent them, and what helps when a migraine hits.
(This post may contain affiliate links. If you purchase through them, I may earn a small commission at no extra cost to you.)
My Biggest Migraine Triggers
1. Dehydration
The biggest migraine trigger for me is dehydration.
Many people underestimate how important hydration is for preventing headaches and migraines. If I go even half a day without drinking enough water, I can almost guarantee a migraine will follow.
To stay hydrated, I carry a water bottle with me everywhere.
However, sometimes water alone isn’t enough, especially if you’re already starting to feel depleted.
That’s when I reach for electrolyte drink mixes.
Two of my favorites are:
• Instant Hydration Electrolyte Mix – Zero sugar, 1,445mg of electrolytes, non-GMO, and made with French Grey Sea Salt.
• HydroMate Electrolyte Drink Mix – Another great option for quickly replenishing electrolytes.
Electrolytes help support hydration levels, which can make a big difference in preventing dehydration-triggered migraines.
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2. Alcohol
The second almost guaranteed migraine trigger for me is alcohol.
I can usually tolerate one drink with vodka or tequila, but anything more than that becomes risky. And when it comes to wine… forget it. Wine will trigger a migraine for me almost every time.
That said, I still enjoy the social aspect of having a drink, especially when going out with friends or relaxing at a restaurant.
Thankfully, many restaurants now offer mocktail menus, which are a great alternative.
There are also many alcohol-free drink options available now that still feel like a treat at the end of the day.
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3. Sugar at Night
This trigger is by far the hardest one for me to manage.
I have a serious sweet tooth, and I love having a snack while watching my favorite shows before bed.
Unfortunately, I’ve learned that eating sugary snacks at night almost guarantees I will wake up with a migraine the next morning.
Because of this, I’ve made it my mission to find low-sugar or sugar-free snacks that actually taste good.
I’ll link some of my favorites below for anyone else trying to reduce their sugar intake without giving up dessert.
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What I Do When a Migraine Starts
Even when I avoid my triggers as much as possible, migraines can still happen. Over time, I’ve developed a routine that helps me manage symptoms and reduce the intensity.
Step 1: Take My Medication Immediately
Most of my migraines begin early in the morning.
I’ll wake up with that familiar pain behind my right eye, which is my signal to take my prescribed migraine medication right away.
After taking it, I try to go back to sleep. Many times when I wake up again, the migraine has already subsided.
But not always.
Step 2: Caffeine + Pain Relief
If the migraine is still there when I get up, I usually:
• Make a cup of coffee (caffeine can help relieve headaches)
• Take two extra strength Tylenol
Then I head back to my bedroom.
Step 3: Massage Therapy
One of the things that helps me the most is massage therapy.
I personally use a massage chair, which helps release tension in my neck and shoulders.
I know a massage chair isn’t realistic for everyone, so I’ll also link some much more affordable alternatives, like:
• Neck and shoulder massagers
• Shiatsu massage pillows
• Heated neck wraps
These can help relieve muscle tension that often worsens migraines.
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Step 4: Ice Therapy
If the migraine is still lingering, my next step is my migraine ice cap.
Cold therapy can help numb the pain and reduce inflammation, which makes a big difference for me.
Just be warned — it can sometimes feel like you’re freezing your eyeballs, but the relief is worth it.
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https://lvnta.com/lv_gtBaTLMSt7x9a6ibYC
Step 5: Nausea Relief
When migraines bring nausea with them, I rely on a few simple remedies:
• Ginger candies
• Peppermint essential oil
• Herbal teas
These can help settle the stomach and make the migraine much more manageable.
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The Reality of Living With Migraines
Migraines have been heavily studied, yet researchers still don’t fully understand why some people experience them while others never do.
Unfortunately, there is currently no cure for migraines.
For those of us who suffer from them, the only real solution is trial and error — learning our triggers, finding the right treatments, and discovering what works best for our bodies.
Final Thoughts
If you deal with migraines, I truly understand how frustrating and exhausting they can be.
My hope is that by sharing what triggers my migraines, how I prevent them, and the treatments that help me, you might discover something that provides relief for you as well.
Living with migraines isn’t easy, but having a plan and the right tools can make them much more manageable.
