Triggers of Headaches

Identifying and addressing the cause of your headache triggers is vital to reducing or eliminating the symptoms. Though it can be difficult to identify your specific headache triggers (and oftentimes there is more than one trigger involved), keep a journal to track your headache behavior. On the day you have a headache, these are some suggestions for keeping track of possible triggers: What did you eat that day? Did you exercise? How much sleep have you been getting lately? What is your current stress level? Did you consume any caffeine?

All of these factors are modifiable. If you notice a pattern, such as getting a headache when you do not get enough sleep, or when your stress level is higher or you are working longer hours, make it a priority to make necessary changes. It might be difficult to change your habits or say “no” to things, but you cannot be at your best when you are suffering with a headache. Here are a few common headache triggers, some of which might be surprising to you:

  • STRESS- Otherwise, known as “tension headaches,” this is the most common type of headache experienced in adults. Ninety percent of adults have had or will have a tension headache in their lifetime.

  • CAFFEINE- The average US adult consumes 2-3 cups or about 277 mg of caffeine every day. Consuming over 200mg of caffeine a day can lead to headaches. Quickly and significantly removing caffeine from your diet can also exacerbate symptoms.

  • POOR POSTURE- Slouching, sitting for too long, sleeping on your stomach and clenching your jaw can all lead to headaches. These are called cervicogenic headaches because they are generated in the neck and shoulders and then spread into the head.

  • EXERTION- Activities where you are exerting a lot of effort, such as lifting too heavy of weights, intense workouts, intense sexual activities, high altitude and poor position/posture while working out, can all lead to headaches. These will typically have a sudden onset with a stabbing/throbbing type pain.

  • ALLERGIES- People with allergies are 14 times more likely to experience headaches. This is because your body releases histamines upon contact with allergens, causing the blood vessels in your brain to dilate. This creates pressure, which in turn can cause a headache.

  • FOOD- Common food headache triggers include chocolate, aspartame, potato chips, dairy products, pizza, peanuts and bananas.

  • DEHYDRATION & HUNGER- Dehydration is a major headache/migraine trigger. It is so important to make sure that you are drinking water consistently throughout your day. Hunger can also be a trigger because it causes blood sugar to drop, which can result in adrenal fatigue and muscle contractions.

  • ALCOHOL- The primary cause of a hangover is dehydration. Alcohol causes the blood vessels in your brain to expand, which increases pressure around your skull. Your liver also produces acetaldehyde to break down alcohol, which can be another cause of headaches.

  • ENVIRONMENTAL- External factors such as changes in the weather, odors, bright and/or flickering lights, extreme temperatures and elevations all can trigger headaches.

  • SLEEP DEPRIVATION- Sleep is the body’s way of recovering from daily stressors.  Several chemical and hormonal processes occur at night allowing our systems to process and reset.  When we do not sleep at least seven hours per night, we are not allowing our bodies to complete these cycles.  This results in bodily chemical imbalances that can lead to headaches.

  • TMJ disorders- Your jaw is very close to your neck. Sometimes, your jaw pain can be mistaken for headaches

  • DYSFUNCTIONAL BREATHING- If you are stuck in a shallow breathing pattern— you are creating crazy neck and shoulder tension. Check out this post from E&E— while it is geared toward women it has good info for everyone

Krystle Howald