Cold Weather and Migraine
As winter settles in, extreme cold and snowy conditions have arrived. If you are sensitive to weather changes, you may notice an increase in migraine attacks and migraine-related symptoms during these colder months. We may not be able to control the weather, but there are steps we can take to manage attacks that come this time of year.
Reasons we may experience an increase in attacks during winter
Temperature & Barometric Pressure: Cold temperatures and changing barometric pressures that come along with windy, snowy weather can cause blood vessels to constrict. Dry, cold air can also irritate our sinuses, causing an increase in sinus pressure and pain.- Wind: The wind itself can be a trigger, also. Some people find that just the sensation of cold wind blowing on their face, neck or head can set off a migraine.
- Limited Daylight Hours: Fewer hours of daylight and less sun exposure lowers our vitamin D and serotonin levels and impacts our circadian rhythms. This can lead to less restorative sleep, which can also be a migraine trigger for many.
- Hydration: We may also be less active, and struggle to drink as much water as we need to when it’s cold outside—even slight dehydration can put us at greater risk for an attack.
- Immune System: In addition, cold air can weaken our immune systems and make us more susceptible to getting sick with colds and flus that can cause even more headache and migraine symptoms, or make those symptoms worse.
Changing the weather isn’t an option, so what can we do?
1. Monitor weather changes and plan accordingly.
Keep medication on hand and treat as early as possible if you feel an attack coming on while changes or extreme conditions are in the forecast.
2. Protect yourself from the cold
Stay inside when it’s extremely cold, snowy or windy. Dress warmly and be sure to bundle up with hats and scarves when going out.
3. Manage dryness
Use a humidifier—especially at night—to help keep moisture in the air of your home. You can also consider using a saline nasal spray to help with nasal dryness.
4. Avoid sickness
Wash your hands frequently, and clean and disinfect surfaces in your home regularly.
5. Manage migraine triggers
Do your best to manage other triggers during this time of the year. Maintaining a healthy lifestyle can boost our overall trigger tolerance and help us better manage weather-related attacks.
6. Prioritize sleep and rest
Shoot for 7-9 hours of sleep per night and rest when you can during the day. If you can’t sleep well at night, a short nap early in the day can help if possible.
7. Stay hydrated
Try ditching ice and cold drinks and opt for warmer beverages like decaf tea or hot water with lemon. We need just as much water in the winter as we do in the warmer parts of the year.
8. Manage stress levels
Get regular gentle movement in, engage in relaxing activities like watching a favorite show or movie, or consider starting a new hobby like knitting or crocheting.
9. Eat a balanced diet
For some, the shorter days of winter can impact appetite. Make sure to eat, healthy meals and focus on immunity-boosting foods like citrus, leafy greens and lean proteins.
The colder months can be a difficult time for many with migraine, both physically and mentally. If you are experiencing an increase in migraine attacks this time of year, be sure to talk to your doctor. Stay warm and take care of yourself!
Let us know!
Is the cold a migraine trigger for you? Do you tend to have more attacks during the winter? What have you found that helps?