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Usually, when we think of the summer season, sunshines, vacations, and outdoor fun will flash in our mind, it's not the same for everyone, yes, few will deal with an unwelcome guest, such as migraines and headaches. High temperatures, dehydration, and changes in routine will altogether trigger these painful episodes. Simply, individuals with migraines feel summer as an annoying season. Fortunately just by sticking to a few smart strategies, you can enjoy the sunny days while keeping headaches at bay.
Further, let’s dive deeper into this blog to explore why migraines are common during summer and know more practical tips to assist you stay pain-free.
A neurological disorder, ‘migraine,’ is often characterised by severe and aching pain that too on one side of the head. They are much more than just a "bad headache" they can cause severe pain that interferes with daily activities. Usually migraine accompanies nausea, vomiting, and high sensitivity to sound, light, or smells.
Some people experience an "aura" before a migraine attack, which can include visual disturbances (like flashing lights or blind spots), tingling sensations, or difficulty speaking.
Till date experts are unable to find the actual cause of migraine, but a few studies highlight that there is some brain activity triggering the nerve signals, and blood vessels. Genetics, hormonal changes, stress, certain foods, and environmental factors can all act as triggers.
Migraines often progress through four stages, though not everyone experiences them all.
Prodrome: We can say this as an indicator, because it usually occurs on the day or hour before the headache, further you will also experience signs such as mood swings, food cravings, and fatigue.
Aura: Some people experience visual disturbances (flashing lights, zigzag lines), sensory changes, or speech difficulties lasting 20–60 minutes before the headache starts.
Attack: This remains the most significant phase in headache, which causes throbbing or pulsating pain, which will occur mostly on one side, and you will also experience nausea, and you will be more sensitive to light and sound. Usually these migraine attacks will last between 4 to 72 hours.
Postdrome: After the headache, people may feel drained, confused, or moody for up to a day.
Before taking a look into prevention tips to avoid headaches in hot weather, it need to be aware of why summer can be a hardest season for a few individuals who deal with migraines and headaches:
Heat and humidity: In high temperatures the human body will lose fluids and electrolytes through sweat, resulting in dehydration, which remains a major headache trigger.
Bright sunlight: Strong sunlight and those glare can irritate your eyes and trigger the brain regions linked with migraines.
Improper sleep schedule: stressful days, poor sleep, and travel can cause head pain.
Barometric pressure changes: Sensitive people will greatly get affected by these quick changes in weather patterns and atmospheric pressure can cause migraines.
Dietary changes: Often summer remains barbecues, triggers individuals to drink alcohol, and processed foods, all of which acts as migraine triggers.
Now we came to know about the common culprits, further, let’s see what are all the effective steps you can take to protect your health during these hot days of the year.
In the hot days of the year, dehydration will greatly trigger the head pain and migration. Typically, when sweating your body loses water and electrolytes, which will result in reduced blood volume and decreased oxygen flow to the brain, causing headache.
Frequently hydrate yourself throughout the day, even when you are not thirsty. Try to drink at least 2 to 3 liters of water every day, and aim for more when you are active or spending time outdoors.
Keep water bottles handy and to drink regularly, set reminders on your mobile.
Incorporate hydrating foods into your diet, like, watermelon, cucumber, oranges, and leafy greens.
Stay away from alcohol and avoid caffeine, because they can dehydrate you further.
At times bright sunlight will trigger migraines by overstimulating the optic nerve and causing squinting, which causes tension headaches. Protecting your eye is one of the simple and effective strategies.
Whenever going outdoors, consider wearing UV-protective sunglasses.
The polarized glasses will assist in combating those glare.
To cover your eyes and face consider using a hat.
Whether going outdoors from a heavily air-conditioned room or vice versa will definitely shake your system and potentially trigger a headache.
Slowly acclimate yourself to temperature changes when possible.
Try not to sit directly under air conditioning vents.
Dress in layers so you can change your clothes to maintain a consistent body temperature.
Sleep pattern changes remain a vital migraine trigger. Typically, during summer most of us stay up late for social activities or wake up earlier in the morning to enjoy cooler hours of the day.
Have a relaxing bedtime routine to indicate your body that it’s time to sleep.
Maintain your bedroom cool and dark. To escape the morning sunlight, hang proper curtains in your bedroom.
Don’t use your phones closer to your bedtime to enhance the quality of your sleep.
Skipping your meals or eating at different times every day causes fluctuations in blood sugar levels, resulting in headaches.
Never skip your breakfast, even when you are in a rush.
Eat more protein, healthy fats, and complex carbohydrates in every meal to maintain a steady energy level.
Watch out for common dietary triggers such as aged cheeses, processed meats, chocolate, and alcohol.
Limit sugary drinks and processed snacks that can cause spikes and crashes in blood sugar.
Summer can bring both positive and negative stressors: family trips, social gatherings, or trying to juggle work and vacation plans. Stress is a well-known migraine trigger.
Engage in relaxation methods like meditation, or yoga.
Go outdoors to lift your mood and push down your stress hormones.
Observe your headache triggers and stay away from them.
Don’t overload your schedule; leave time for rest and self-care.
Exercise is generally beneficial for overall health and can even help prevent migraines. However, during summer, exercising outdoors in high heat can lead to dehydration and overheating, both of which are headache triggers.
Choose cooler times of the day to work out, such as early morning or late evening.
Exercise indoors or in shaded areas when possible.
Hydrate before, during, and after your workout.
Wear breathable, moisture-wicking clothing to stay cool.
Summer parties often include cocktails, beers, and iced coffees. While enjoyable, these beverages can dehydrate you and act as migraine triggers.
Drink a glass of water between alcoholic drinks.
Reduce the caffeine intake and completely avoid it in the evening time.
Choose non-alcoholic or lower-alcohol options to reduce your risk.
Strong perfumes, sunscreen fragrances, and grill smoke are common in summer and can act as migraine triggers for sensitive individuals.
Choose unscented personal care and sunscreen products.
Stay upwind of grills or smokers at gatherings.
Politely ask people around you to avoid strong perfumes if you are sensitive.
If you enjoy outdoor events, plan strategically to avoid peak heat and direct sunlight.
Check weather forecasts and plan outings during cooler parts of the day.
Carry a canopy or beach umbrella with you.
Some studies suggest that magnesium deficiency may be linked to migraines. While it’s best to reach out to the Best Hospital in Hapur and consult your doctor before starting supplements, many migraine sufferers find magnesium helpful.
Spinach and other leafy greens
Nuts and seeds
Avocados
Whole grains
Bananas
Other supplements that may help some individuals include riboflavin (vitamin B2) and coenzyme Q10, but always consult a healthcare professional first.
Observing your headache triggers will help you identify it before it strikes you. Write down when your headache started, what you were doing, what you ate, your hydration levels, sleep patterns, and stress levels. Over time, this can be a valuable tool to manage and prevent future episodes.
While lifestyle changes can significantly help reduce migraines and headaches, it’s important to consult a doctor from the best hospital in Hapur if:
You experience severe headaches that are sudden or different from your usual pattern.
Your headaches are accompanied by vision changes, weakness, or confusion.
Over-the-counter medications don’t provide relief, or you need them frequently.
Your headaches interfere significantly with your daily activities.
Yes, you can use an air conditioner (AC) if you have migraines, but it’s important to use it wisely. In fact, AC can help reduce migraine risk by keeping your environment cool and preventing headaches during the summer season, which is a common trigger, especially in summer. A cool, comfortable room can help you sleep better and reduce stress, both of which are important for migraine prevention.
However, sudden changes in temperature, like going from a very hot outdoor environment into a very cold, air-conditioned room can sometimes trigger migraines in sensitive individuals. Similarly, sitting directly under a strong AC vent or in a room with very cold airflow can cause muscle tension in your neck and head, leading to headaches.
When you have a migraine, cooling your body and head can provide significant relief. One of the most effective ways is to apply a cold compress or ice pack to your forehead, temples, or the back of your neck.
Yes, there is a strong link between migraine and depression. Studies show that people who experience migraines are more likely to suffer from depression and anxiety compared to those without migraines.
Chronic pain from frequent migraines can also lead to emotional distress, social isolation, and reduced quality of life, further increasing the risk of depression. More depression can worsen your migraine and makes it difficult to manage.
Yes! Wearing light-colored, breathable clothing can help reflect sunlight and reduce heat absorption, which may help lower your body temperature and avoid overheating a common migraine trigger.
Definitely. Strong perfumes, sunscreen scents, and certain floral fragrances can trigger migraines in sensitive individuals. Opt for unscented skincare and personal care products if you are prone to migraines.
Yes. While AC keeps you cool, it also reduces indoor humidity and can cause dehydration without you realizing it. Staying hydrated even when indoors is crucial. Use a humidifier if your indoor air feels too dry.
Absolutely! Bright sunlight and glare are powerful migraine triggers. Polarized sunglasses reduce glare and eye strain, helping to prevent light-induced headaches. Even on cloudy summer days, UV rays can affect sensitive eyes.
Yes. Many people consume more iced coffee or energy drinks in summer, but too much caffeine or sudden changes in intake can trigger migraines. aMaintain a consistent amount and avoid excessive cold caffeinated beverages, which may also cause "brain freeze" headaches.