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Summer is here, and while it brings warmth and vibrant days, it also brings challenges for those who suffer from headaches and migraines. During summer, the intense heat can turn into pounding headaches and debilitating migraines.
Don’t let a headache during summer steal your sunshine! In this blog, we've provided 6 tips to avoid summer migraines. Through this blog, you can learn about migraine headache treatments and home remedies for migraines to help you avoid these summer woes and enjoy the season to the fullest.
Synopsis
1. Hydration is Key
One of the biggest headache triggers in the summer is a lack of hydration. Dehydration causes the brain and other tissues to shrink, pulling away from the skull and putting pressure on nerves. This can cause pain, which can range from mild to severe and be felt on the front, back, or sides of the head.
You should avoid dehydration and aim to drink plenty of water throughout the day, even if you don't feel particularly thirsty. To make drinking more water a habit in the summer, you should carry a reusable water bottle.
Choose insulated bottles to keep your water cool. This way you can drink more water more frequently. You can also add a few slices of cucumber, lemon, or berries to your water to make it more refreshing. In addition to drinking regular water, you should also aim to eat fruits and vegetables with high water content, such as watermelon, cantaloupe, celery, or cucumber. They can increase the water level of your body.
Many people opt for cold drinks or fruit juices for hydration. They can make dehydration worse and cause blood sugar fluctuations, another potential headache trigger. Instead, choose water or unsweetened iced tea. If you sweat heavily during exercise or spend extended time outdoors, electrolyte-enhanced beverages may help replenish lost minerals and act as instant migraine relief.
2. Beat the Heat
Sun exposure and hot weather can lead to vasodilation (widening of blood vessels) which can trigger headaches. Here's how to stay cool and protect yourself from headaches caused by the sun:
- Limit Midday Sun: Avoid direct sunlight, especially during peak hours (10 am to 4 pm) when the sun's rays are strongest.
- Seek Shade: Plan outdoor activities for early mornings or evenings when the sun is less intense. Utilise umbrellas, canopies, or shaded areas whenever possible.
- Dress Strategically: Wear loose-fitting, breathable clothing made from natural fibres like cotton or linen. Light-coloured clothing reflects sunlight and helps keep you cool. Avoid tight-fitting clothing that can restrict blood flow and worsen headaches.
- Take a Cool Shower or Bath: If you do get overheated, cool down with a refreshing shower or bath. This is one of the best home remedies for headaches can also try applying a cool compress to your forehead and neck as a migraine therapy.
3. Mind Your Triggers
Certain foods and beverages are known to trigger headaches and migraines. Alcohol is one of the most common things that cause dehydration and disrupt sleep patterns. Caffeine, when consumed in excess or suddenly withdrawn, can also trigger headaches. Monitoring your caffeine intake and aiming for moderation is advisable. Some people are sensitive to artificial sweeteners and food additives like MSG (monosodium glutamate), so keeping a food diary can help identify potential triggers. Aged cheeses and processed meats contain nitrates that may trigger headaches in some individuals. Opt for fresh alternatives whenever possible. While sugary treats like ice cream are tempting, they can cause blood sugar spikes and crashes, contributing to headaches. Healthier alternatives like fruits or frozen yoghurt are better choices.
Dr. (Lt Gen) CS Narayanan, VSM* - Chairman, Manipal Institute Of Neuro Sciences, talks about the symptoms and treatments for migraine. Watch the video below as he warns against a few signs that can indicate serious health problems.
4. Maintain a Routine
Disruptions to your sleep schedule and eating habits can also trigger headaches. Aim for a consistent sleep schedule, targeting 7-8 hours of sleep each night, even on weekends. Regular sleep helps regulate your body's natural rhythms. Eating regular meals is equally important.
Avoid skipping meals or allowing large gaps between them, as this can cause blood sugar fluctuations. Balanced meals that include complex carbohydrates, protein, and healthy fats can help maintain stable blood sugar levels. When travelling, plan ahead by packing healthy snacks and drinks to avoid relying on unhealthy options that may trigger headaches. Bringing a small cooler can help keep perishable snacks fresh.
5. Protect Your Eyes
Bright sunlight and glare can trigger headaches. Here are some ways to protect your eyes:
- Wear Sunglasses: Choose sunglasses that block UVA and UVB rays. Look for a label that indicates they block 99% of UVA and UVB rays. Polarised lenses can also help reduce glare, especially when reflected off water or bright surfaces.
- Limit Screen Time: Take breaks from electronic devices like computers and smartphones, especially in bright environments. The blue light emitted from these devices can strain your eyes and contribute to headaches.
- Adjust Screen Brightness: Reduce the brightness of your computer and phone screens to minimise eye strain. Utilise night mode settings on your devices when available, which can further reduce blue light emission.
6. Relaxation Techniques
Stress is a common trigger for headaches and migraines. Relaxation techniques such as deep breathing exercises can activate the body's relaxation response. Techniques like alternate nostril breathing or diaphragmatic breathing can be particularly effective, and there are many guided meditations and apps available online to help you learn these techniques. Progressive muscle relaxation, which involves tensing and releasing different muscle groups, can also relieve tension.
Start by tensing your toes, holding for a few seconds, then releasing, and repeat for all major muscle groups, working your way up from your toes to your head. Meditation can quiet the mind and reduce stress, with guided meditations being a good starting point for beginners. Regular physical activity, especially yoga, which combines physical postures, breathing exercises, and meditation, can help manage stress and prevent headaches. These are also considered as home remedies for headache.
When to See a Doctor?
If your migraine headache symptoms are severe, persistent, or accompanied by other concerning symptoms like fever, stiff neck, or vision changes, consult a doctor to rule out any underlying medical conditions. Early diagnosis and migraine headache treatment of any underlying conditions can help prevent future headaches.
FAQ's
To get rid of summer migraines, we can consider a few migraine treatments at home such as staying hydrated, managing sun exposure with sunglasses and hats, avoiding extreme temperatures, using a fan or air conditioner to stay cool, and maintaining regular eating and sleeping schedules. Over-the-counter pain relievers and prescribed medications can also help.
Migraines can worsen in summer due to dehydration, heat, bright sunlight, and changes in sleep patterns. High humidity and barometric pressure changes can also be triggers.
To prevent heat migraines, stay hydrated, avoid prolonged sun exposure, wear sunglasses and a hat, use a fan or air conditioner to stay cool, and maintain a consistent eating and sleeping schedule.
Yes, extreme heat can trigger migraines for some people. Hot weather may cause imbalances in brain chemicals, which can lead to the severe throbbing pain of a migraine.
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