Migraines are commonly described as a recurring headache disorder that can have symptoms that range from mild to severe. Millions of people are affected by them every day. Some have been able to figure out how to avoid or lessen the severity of the symptoms which can range from sensitivity to light, smells, and sounds to extreme bouts of nausea and vomiting. Migraines can be downright debilitating.

It’s important to not skip meals, stay hydrated, try to reduce stress and to remain physically active. We should listen to our bodies and try avoiding some of the following known triggers:

1. Coffee and caffeine
It’s not just the coffee. Most people don’t take into consideration the amount of caffeine that can be found in other beverages and foods; especially soda, tea, and chocolate.
These essentially create sudden changes to blood sugar which can then start the symptoms of a migraine.

2. Sleep changes
You should be aiming for 7 to 8 hours of sleep per night. Those suffering from migraines are also advised to not text, read, or watch TV while in bed preparing to sleep. Those who work swing shifts and have their natural sleep patterns disturbed are more at risk of developing migraine symptoms. Any type of sleep disturbance can create an imbalance; including too little or too much sleep.

3. Citrus fruits
Citric acid is a naturally occurring preservative that is found in citrus fruits like oranges, grapefruits, lemons, and limes. Many people have a sensitivity to it. Too much citrus can cause an inflammatory reaction in the body thus bringing on symptoms of a migraine.

4. Alcohol
Most people will automatically tell you to stay away from red wine due to the tannins that are naturally occurring that cause headaches. But they forget that the high levels of sugars in other alcoholic beverages are to blame for the increase in blood sugar which will create these symptoms as well.

5. Nitrates and other food additives
Nitrates are found in items like pepperoni, lunch meats, and hot dogs. Other food additives or chemicals, like MSG and artificial sweeteners (particularly aspartame), are known direct triggers to cause migraines. Reading labels will help in lowering your risk of consuming one unknowingly.

6. Keep a food diary
Although these items are known to be responsible for causing or exacerbating symptoms, sometimes no matter what you do these tricky headaches may not let up. Depending on the severity of your symptoms, you may want to start keeping a food/drink/activity diary. Seeing a pattern may help in figuring out the root cause of the migraines. Yoga, Pilates, chiropractic care, and acupuncture are all known to help relieve the stress on our bodies, reducing inflammation, and help to eliminate or reduce migraines.