Migraines affect millions of people worldwide, causing intense pain that can interfere with work, school, and daily activities. For Dr. Fred Cohen, a leading headache specialist at the Icahn School of Medicine at Mount Sinai, the condition is more than his medical focus—it is a lifelong personal struggle.
“I’ve had migraines for as long as I can remember—debilitating headaches that would strike almost every week,” he said. “It wasn’t until med school, during a neurology lecture, that I first heard migraines explained in a way that truly resonated.”
From that point, Cohen discovered that each migraine is unique, with many contributing factors. The realization led him to seek out specialists, get the help he needed, and eventually dedicate his career to understanding a condition that shaped so much of his life.
While there are some common patterns, the range of triggers can be incredibly individual, Cohen said.
Everyday Habits That Trigger Migraines
Migraines don’t always come from rare or mysterious causes. In fact, many are linked to ordinary daily choices—what you eat, how you sleep, and the way you handle stress.
Certain Foods and Drinks
For some people, what they eat—or don’t eat—is one of the most common triggers.
In people with gluten sensitivity and celiac disease, gluten-containing foods can trigger headaches, potentially because of inflammation. High-glycemic-index foods may also contribute to headaches in some people, possibly through blood sugar fluctuations.
Some migraine triggers come from common foods—such as watermelon.
An observational trial found that about 24 percent of people with migraines developed a headache roughly two hours after eating watermelon. The headache may be caused by nitric oxide, a compound that widens blood vessels and can set off migraine attacks.
It’s also important not to skip meals, especially breakfast, as hunger and fasting may increase migraine risk. Studies have found that migraine frequency increased during periods of fasting, with observers of Ramadan experiencing increased headaches during the first 10 days of the holiday.
What you drink matters, too. Dehydration and fluid restriction can trigger headaches by reducing blood volume and brain oxygenation. Staying well-hydrated may reduce migraines.
Caffeine has mixed effects on migraine: It can relieve headaches by blocking adenosine receptors, but regular caffeine intake—or withdrawal—may also increase migraine frequency. The risk depends on how much caffeine you ingest.
Alcohol triggers migraines in about 75 percent of people with the condition. This may be because of inflammation, but other factors, such as dehydration and certain chemicals in alcoholic drinks, may also contribute.
Lack of Rest and Movement
Research shows that adolescents with later school start times (after 8:30 a.m.) report fewer headaches, likely because their sleep better matches their natural rhythms.
Poor sleep is a common migraine trigger, as those with insomnia tend to have more severe headaches. Getting enough sleep, therefore, can be an effective way to reduce attacks.
On the other hand, too little physical activity is also linked to more frequent migraines.
A Stressful Life
Stress is another important factor to consider. A stressful lifestyle is linked to migraines, and depression can raise the risk of developing chronic migraine.
Stressful life events matter, too. Long-term studies show that children exposed to adverse experiences are more likely to develop migraines later in life. Even large-scale events, such as the COVID-19 pandemic or natural disasters, can make migraines more frequent and severe.
Smarter Treatment Approaches
There are medications that can help reduce migraine pain. For mild to moderate migraines, acetaminophen or nonsteroidal anti-inflammatory drugs are often recommended, while triptans are the first choice for moderate to severe attacks.
Since how you live can play a big role in triggering migraines, it makes sense to look at treatment options that address the root causes rather than just the symptoms.
A good starting point is to eat a wholesome diet and identify personal food triggers. Certain diets may help reduce migraine symptoms. For example, gluten-free diets have been shown to reduce migraines or headaches in people with celiac disease in up to 100 percent of cases. Low-glycemic diets and diets high in omega-3 and low in omega-6 fatty acids have also been linked to fewer and shorter migraines.
It is also important to include nutrients that support brain and nerve health.
Vitamin B2 is thought to help reduce neuroinflammation and improve energy production within the mitochondria, an important function for brain health. People with migraines may have mitochondrial inefficiencies, and improving this process could reduce migraine frequency and severity, Cohen said.
You can get vitamin B2 from foods such as dairy products, eggs, lean meats, and green vegetables, or take it as a supplement (100 milligrams to 200 milligrams daily), he said.
Magnesium is another important nutrient, with one study showing that 80 percent of patients receiving 1 gram intravenously were pain-free within 15 minutes.
“Magnesium levels are one of the first things I address when someone presents with migraines,” Jodi Duval, a naturopathic physician and owner of Revital Health, told The Epoch Times.
To add magnesium-rich foods into your daily meals, try sprinkling pumpkin seeds over your breakfast, incorporating greens into every lunch and dinner, and enjoying snacks such as nuts or avocado with a pinch of sea salt. It typically takes two to four weeks of consistent dietary intake or supplementation to notice changes, Duval said.
Sleep is another powerful intervention. Melatonin, the hormone that regulates sleep-wake cycles, has gained attention as a potential treatment for headaches and migraines, Cohen said.
“One of the key benefits of melatonin for headaches and migraines is its ability to regulate circadian rhythms, which are often disrupted in people with these conditions.”
Brazilian researchers compared the effectiveness of melatonin to amitriptyline—a tricyclic antidepressant—and a placebo for migraine prevention in 196 adults. They found that the number of headache days, pain intensity, and headache duration decreased in both those taking melatonin and amitriptyline. More than half of the people taking melatonin had more than a 50 percent reduction in headache frequency, a higher percentage than those taking amitriptyline. Moreover, melatonin was safer and resulted in fewer adverse effects.
Stress management and trauma work can also be valuable aspects of treatment. Mindfulness-based stress reduction, deep breathing, and progressive muscle relaxation can lower migraine frequency and improve coping ability.
Cohen said that patients should take their symptoms seriously and feel empowered to seek help.
“Please seek out treatment,” he said. “There’s a lot we can do.”
