FAQ Episode 7: Are migraines worse in the winter? Why that’s true and what to do.

Frequently Asked Questions about Natural Migraine Relief

In general, migraine incidence is 15-20% greater in the Fall to Winter months of the year.  Today in this FAQ episode I’ll review four potential reasons for this, along with rational strategies to manage their root causes:

1)  Increased provocation of the trigeminovascular pathway, which is a common gateway to migraine activation.   Some aggravating factors of these nerves and blood vessels in the facial area include:

-dehydration:  make sure to hydrate well and consider a humidifier in your home or bedroom if you use central heating-which can greatly dehumidify the air and cause mucous in the sinuses to thicken and congest.

-viral infections: which can predispose to sinus congestion and pressure, all of which can activate the trigeminovascular pathway in the direction of your migraine threshold.

-cold sensitivity:  wearing a mask or a facial scarf for the first 15 minutes of cold air exposure can allow your respiratory passages to accommodate better to sharp temperature changes.

-weather related barometric changes: not a lot you can do about this, but managing the other factors as above can blunt its effect on migraine promotion.

For all of the above, consider the use of a Navage unit to irrigate the nose and sinus passages.  This saline-based hydration can clear mucous, pollens, and viral particles.  Navage is effective and easy to use and to find online.  It usually costs in the $90 range.

2)  Reduced sunlight and lower vitamin D3 levels.  Both of these can promote migraines, and it may be wise to check your Vitamin D3 level this fall and then augment your level into the upper third of the normal range Aim for a Vitamin D3 level of 60-80, where 30-100 is ‘normal.’

3)  Changes in circadian rhythms which can lower melatonin and serotonin.  Reductions in both of these are associated with increased migraine incidence. Manage this by:

   -matching the November Daylight Savings Time change by going to bed an hour or even two earlier than usual. 

   -a useful adjunct is the use of low-dose melatonin (3-6 mg) taken in the 1-2 hours before bedtime, especially if you are in the over 40 age group.

4)  The holiday season is known for provocative environmental stressors: flashing holiday lights, strong odors, an increase in alcohol or caffeine consumption, or reactive hypoglycemia promoted by traditional high glycemic carb foods.  Do what you can to keep the aggregate exposure under your limit.

As is almost always the case, a migraine arises from the combination of several root cause factors, which cumulatively push you over the “here comes my headache” threshold. If you would like to know more about the root causes of migraines and practical strategies to individualize a migraine prevention plan, take a look at my online course “Natural Migraine Relief for Women”.