The holidays are coming, and with it can come anxiety and stress about an increased amount of trigger migraine attacks. The holiday season is lovely, but with it can come a lot of migraine triggers, and learning more about managing migraine can help you be best prepared in reducing your holiday migraine triggers.
You know and love the holidays – you’ve got increased food intake, alcohol intake, socialization, strong smells, weather changes, and bright lights. All of these can be migraine triggers for most people – myself included. I’ve found making a plan ahead of time and bringing items to help manage my migraine symptoms to be a real game changer for migraine holiday season time.
Everyone experiences health concerns and migraines differently, what works for me may not work for you. This post is meant to provide suggestions and tips. Please follow the guidance and direction you have been provided by your healthcare professional or neurologist.
Be mindful of beverages
As I mentioned above during the holiday season it’s more common to have an increased alcohol and beverage intake. You go to a party, drink fancy drinks – maybe even some you’ve never had before! This can be anything from hot apple cider, hot chocolate, tea, coffee, red wine, gin, and champagne to name a few that can be triggering.
When it comes to tea and coffee, be mindful of the relationship between caffeine and your migraines. For some folks it can help with managing the pain, for others they are triggers. While in your own home, it’s easy to avoid caffeine if it’s your trigger. However, when out and about and people are offering these beverages to you (sometimes multiple times) it can be tougher to avoid.
My best tip is just to let folks know you cannot have caffeine. Most of the time they’ll stop asking and will offer alternatives that are likely safer for you. When I’m going somewhere I don’t know the host well sometimes, I’ll bring a water bottle or tumbler so I have my own beverage when they’re serving drinks.
Also, be sure to increase your water intake during the holiday season. One of the most common triggers for migraines is dehydration so be sure to stay well hydrated, and even include some electrolyte beverages to help keep up essential vitamins and supplements for extra assistance with navigating migraine holiday season time.
Navigating Alcohol for Migraines
Alcohol can be tricky, especially during New Years and Christmas. Alcohol for even those who don’t suffer from chronic migraines can bring on a migraine headache or just overall head pain. But for those who live with migraine, the holidays can be tough with increased offerings of alcoholic beverages. I recommend reducing your intake whenever possible, drinking virgin/non-alcoholic beverages, or just sticking to safe beverages you know are good for you.
Here are some suggestions below to help provide some options.
- Speaking to family/loved ones ahead of time
- Bringing sparkling cider/bubbly beverage as a substitute for yourself
- If mixed drinks are being made, ask for a non-alcoholic version
- If wine is being poured into every glass at a set table, speak to a friend or partner to see if they’d like it.
- Letting the hostess/host know ahead of time
- Speaking openly with others about your health
- Outlining you are currently not drinking alcohol due to a medication you are on
- Outlining you’d prefer another beverage (pop, sparking, coffee, tea)
Reduce Stress
Holidays and events are lovely, but at times there is a lot of stress surrounding them. Stress around the holidays is common and unfortunately is one of the more common migraine triggers. Trying to provide yourself space to relax before the holidays and eliminating as much stress the day of is key. Everyone handles, and deals with stress differently, find what works best for you and do that! If you’re looking for some suggestions check out my self-care activities for chronic illness.
Suggestions can include:
- packing a day or two before
- if bringing food/beverage make or pick them up a day or two before.
- taking a bath, or meditating the day of
- playing your favourite songs as you travel to the event/holiday
- taking an additional car in case you need to leave early
- sleeping in/ going to bed early the night before
- using positive health affirmations
- packing your medication in case you need them
- using essential oils while at the event and traveling
Food for Migraine Holiday Season
Food migraine triggers are unique for everyone. Some common triggers can include chocolate, cheese, dairy, wheat, and/or citrus. For myself, holidays are always a sense of anxiety because of the food served and that being unknown when it’s a potluck or family style without a set-out menu. It’s a delicate game between ensuring you take care of yourself, and not offending or insulting the chef of the dish.
Speaking ahead of time to the family member or individual in charge of the menu can help reduce the stress of unknown food. I’ve been very lucky, as most people in my life are incredibly understanding and don’t pressure me to eat or take specific items.
Another side of food with migraines and holidays – is eating in general. When in prodrome or during an attack some individuals (including myself) are not wanting to eat, or the smell of food can be quite upsetting to our stomachs.
If you’re feeling an attack come on, you can simply excuse yourself or leave the event early if possible. Getting away from the smells that can be triggering you is key. Scent can be a big migraine trigger so it’s important to take it seriously and provide yourself with relief from what is causing the trigger. Curious about migraine food triggers such as aged cheeses and more – check out this migraine food trigger list!
Food Suggestions:
- Grapes
- Watermelon
- Applesauce
- Sweet Potatoes
- Carrots
- Rice
- Dried Cranberries
- Banana
- Chocolate
Bright Lights & Scents
Fluorescent overhead lights and flashing lights can be a common trigger of headache pain for migraine sufferers. The holidays are filled with them from outdoor house decorations, Christmas tree lights, and event halls and parties.
From my own chronic migraine experience lights are a common trigger for me and are one of the worst things for causing pain. I find I even get an increase in migraines in winter simply because of all the lights and bright bulbs that are needed with a lack of sunlight. Do you find you get a migraine Christmas because of the lights? The same can go for scents, there can be an increase in perfumes, scented candles, air fresheners, and cooking scents. So how to handle these migraine holiday season triggers?
Well, here’s a couple of suggestions for how to handle them. For the bright lights and migraine light sensitivity, be sure to try to avoid standing close to bright lights, and directly under fluorescent lights. If you can’t avoid them consider light-blocking glasses – I use Thera specs. For scents, try to stay in open areas and stay away from candles, air fresheners, or the kitchen where cooking is occurring if you can. As well, when possible, get fresh air, which I know can be challenging in the winter season.
A good nights sleep
Want to know one of the most common things folks don’t focus on enough with migraine prevention? Sleep! Getting a good night’s sleep and keeping to a routine sleep schedule – as much as life will let you – is key!
When planning my Christmas holidays I intentionally don’t plan late night evening events before a day with loved ones. I try to space out commitments so I can always ensure I am able to get a restful sleep. It’s also one of my top tips for dealing with seasonal migraines – but that’s a different topic!
A good night’s sleep – around 8 hours – can help with reducing migraines, and help with reducing the duration of a migraine if one appears. Not to mention it can help improve your mood and chronic pain feelings. When possible try to go to bed at the same time each day and wake at the same time.
Try to avoid electronics before bed, and eating or drinking caffeine right before bed as well to get a restful sleep for migraine prevention. If you’re sleeping in not your own space over the holidays then ensure you bring your migraine treatment meds and all the items you need for a restful sleep environment (eye mask, ear plugs, socks, weighted blanket….etc).
Prepare for managing your migraines this holiday season
Preparation will work wonders in helping you navigate migraines during the holiday season and Christmas time. For example, you can prepare by packing a small bag, or pouch that can come with you that has items you personally need to stay well. This bag can include migraine medication, pain relievers, tissues, electrolyte powder for adding to water, light-blocking glasses, mints (for nausea), and self-care activities to reduce stress.
If you know you’re going to a party or event that is a couple of hours long you can likely prep quickly, compared to if you’re going somewhere for several nights you’ll want to ensure you’re preparing plenty before to reduce stress. It’s always better to have too much prepared and bring it home and unpack it than be away from your home and without medications, treatments, or comfort items during a migraine attack.
I hope this post has helped! Let me know in the comments ways that you help reduce migraine triggers surrounding the holidays!
