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Last updated August 20, 2023

The Most Common Migraine Triggers and How to Avoid Them

Do you know the most common migraine triggers so you can stay away from pain?

Migraines can be a complicated issue and there isn’t one reason for everyone to get head pain. 

There does seem to be a common thread among migraine sufferers that can cause pain and confusion to start.

The Most Common Migraine Triggers

High Histamine Foods

I have written extensively on high histamine foods and how to avoid them. In the past, I have had a migraine start within 10 minutes of consuming a high histamine food and it’s commonly known they can cause migraines.

If you are not familiar with the high histamine foods list and suffer from migraines, I would scan over the list and see how often you are consuming these foods.

Wine, aged cheeses and leftover foods are a few examples of what could be avoided to reduce your migraines and are one of the most common migraine triggers.

Fragrances and Fumes

Most people that suffer from headaches and migraines have some type of chemical sensitivity issues and can’t be around fragrances.

For many, smelling perfume can cause blood vessels to dilate and begin a migraine.

I personally look for fragrance-free products like shampoos and soaps which can be hard to find. 

The laundry aisle can be especially hard to navigate since most of these products are heavily fragranced. 

Look for laundry cleaners and soaps that say sensitive and fragrance-free. 

Wool dryer balls are a wonderful alternative to stinky dryer sheets to keep your clothes wrinkle-free.

Changes in Sleep Patterns

Your body loves routine and sleeping is no exception. 

Getting regular sleep is vital to support your immune system and keep inflammation low.

When you lose sleep it can increase certain proteins which trigger inflammation, making a migraine or headache much more possible (source).

When you have nights of interrupted sleep or pull an all-nighter it can trigger a migraine.

There are times when you just can’t follow a regular sleep pattern but be aware that you need more sleep can help you adjust your schedule in the future.

Related Post: How to Sleep Better At Night Naturally

Food Sensitivities

It can be difficult to tell what foods you could be sensitive too when you are eating them every day. 

There are many people allergic or sensitive to nightshades, eggs, nuts, dairy, and gluten.

If you don’t take a break from these foods it’s almost impossible to tell which ones are bothering you or triggering a migraine.

An easy way for you to take a break from these foods is to use the Autoimmune Elimination Program (Autoimmune Paleo Diet) temporarily because it cuts out anything you could be allergic to.

You gradually add in the foods you have cut out one at a time to see how they are affecting you. 

It’s one of the most effective ways to eliminate migraines I have found.

It can be a pain to take time and find out what foods are bothering you but it’s a complete game changer if you are suffering from migraines.


Just don’t be stressed…right? I know it’s easier said than done. 

A lot of us have set up our lifestyles to be full of stress by not enforcing healthy boundaries in relationships or just over-scheduling ourselves. 

The one thing about the stress that makes it easier to eliminate, is realizing it is perceived. It’s how you are viewing life. 

Most of us are taking our selves way to serious, comparing ourselves to others and not knowing how to relax.

Are you carrying burdens that you should have left in the past?

Are you holding grudges against others?

Have your expectations too high for family and friends?

How you view life and your emotional health are one of the most common migraine triggers.

Related Post: How to Improve Your Emotional Health 

Low Blood Sugar

When your blood sugar fluctuates it can cause blood vessels to dilate leaving you with a headache. 

Eating protein at each meal and making sure you are not too heavy handed on the sugar will keep your blood sugar levels more normalized.

Food items such as rice, bread, and potatoes provide the body with carbohydrates that increase sugar levels. Cutting out these foods and other sugar items can reduce inflammation as well. 


Monthly hormone changes can lead to migraine headaches. 

When estrogen drops before menstruation it can cause blood vessels to expand leaving you with a pounding head. 

I personally have found if I work on reducing inflammation in general, it helps tremendously on the premenstrual headaches. 

Alternatively, you could look for progesterone cream to help balance out estrogen levels. 


How much water do you naturally drink in a day? 

If coffee is a regular part of your day you could be losing quite a bit of water from caffeine.

It’s important to stay hydrated with pure clean water during the day. 

Don’t wait till you feel thirsty to drink.

Try buying yourself a nice stainless steel water bottle to keep with you all day.

You could add lemon or lime to your water if you don’t like drinking plain water.

What are your most common migraine triggers? Let us know in the comments below so we can learn together.

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