What Causes Migraines? 9 Common Triggers & How To Address Them Naturally

Having a headache might seem like a minor issue in the grand scheme of things, but for migraine sufferers, headaches are a serious, sometimes life-impairing problem. Often, we think of a migraine as just being a really intense headache, but there's actually more to it than that. And, since an estimated 20 percent of women and 10 percent of men1 will experience migraines at some point in their lives, it's important to familiarize yourself with this condition.

Considering migraines "just bad headaches" is an oversimplification, but it's not entirely inaccurate. Migraines are headaches, after all, but they're a very specific type of headache with specific symptoms and traits. First, migraines are a recurring type of headache—meaning that, like Pringles, most people won't have just one. In addition to being recurring, migraine headaches are also characterized by causing moderate to severe pulsing or throbbing pain that is often limited to one side of the head. Beyond these basics, there are other symptoms shared by many people who suffer from migraines, which we will address in the next section.

More common, however, are migraines without auras, which account for between 70 and 90 percent of all migraines. In these, there are no extra visual or sensory symptoms that accompany a person's migraine attacks.

Before we dig into what causes migraines, we should take some time to address migraine symptoms, which can vary a bit from person to person but do present as clear patterns when you look at migraine sufferers as a whole.

Among the most common migraine symptoms2 are nausea, vomiting, and dizziness. Many people suffering from migraines also experience sensitivity to light and sound. In order for a headache to qualify as a migraine, the incident must meet certain criteria, which includes experiencing some combination of the most common symptoms of migraines.

So what causes migraines? Well, the unfortunate truth is, scientists don't yet know for sure precisely what causes migraines. There are, however, some solid leads and theories out there.

While everyone on the planet should make a point to prioritize getting a healthy amount of quality sleep, this is especially true for anyone who suffers from migraines. This means not sleeping too little but also not sleeping too much, as that can also trigger a migraine. Many migraine sufferers find that maintaining strict consistency when it comes to scheduling sleep is a key component in managing migraines.

Changes in hormone levels can trigger migraines. This is especially a problem for women, some of whom experience migraines in connection with their menstrual cycles, usually between two days before and three days after their periods. Medications that affect hormones play a role, too. "As I explain in my book Beyond the Pill, it isn't uncommon for women to develop migraines when they begin hormonal birth control or as part of post-birth control syndrome (PBCS)," says Jolene Brighten, N.D., functional medicine naturopathic doctor and mbg Collective member. "Starting a headache journal and tracking your cycle is a great way to identify if hormone imbalance is your root cause." 

But what should you do if hormones are the trigger? For some women, going off birth control may be the answer. Other women, like those with PBCS who experience migraines after they go off the pill, may need to take a variety of steps to get their symptoms in check. "It often requires addressing multiple factors including gut health, detoxifying, nutrients, and balancing hormones," says Dr. Brighten, who recommends following these tips and finding a functional practitioner to guide you through the process.

Painkillers often come with a host of side effects, especially when taken in the dosage required to manage migraine pain (more about this later). So natural solutions are key. Two options Dr. Brighten frequently uses to help her patients get lasting relief and sometimes even eliminate migraines altogether: magnesium and turmeric.

"Magnesium at a dose of 600 mg with the onset of a migraine can help prevent it from progressing," she says. Magnesium may be particularly beneficial for women experiencing migraines around their menstrual cycle.

People who suffer from migraines have to be careful when it comes to diet. There are no specific foods or drinks that trigger migraines for all sufferers, but there are certain foods and drinks that many people who deal with migraines find trigger headaches.

Alcohol and caffeine are both common culprits in triggering migraines. When it comes to food, aged cheeses, salty foods, chocolate2, some fruits and nuts, and processed foods may trigger migraines, as can some food additives, like aspartame and the preservative monosodium glutamate (MSG).

"I ran some tests on myself and learned that I am sensitive to tyramines found in soy, aged cheeses, and fermented or pickled foods. I removed these foods completely from my diet," Ruhoy says. "Find out what foods work best for your individual body with an elimination diet and/or food sensitivity testing."

Stress makes just about everything worse, including migraines. This isn't to be confused with regular stress-induced headaches, also known as tension headaches (which, for the record, are the most common type of headache of all).

But stress isn't the only feeling that can bring on a migraine. Other common emotional triggers of migraines include anxiety, tension, shock, depression, and excitement.

If stress is a trigger for you, Ruhoy recommends meditation. "Meditation has been shown to reduce nervous system tension and response to internal or external stimuli," she says. "Deep breathing helps improve oxygen delivery everywhere, including the brain."

Extreme physical exertion, like high intensity interval training (HIIT), can trigger migraines for some people. However, others report that regular exercise is key to managing the condition. So you'll need to do some experimentation to find a level and type of physical activity that works for you. While burpees and sprint intervals may trigger migraines, things like yoga, walking, and slow jogging may be perfectly tolerable.

When preventative measures and natural treatment options fail, you should always consult with your doctor who may help you determine an underlying cause. Sometimes pain-relief medications2 may be necessary to treat migraines, at least until you discover what's triggering them. These include everything from OTC staples like Advil and Tylenol to triptans.