Unfortunately, travel is a notorious migraine trigger. Traveling can mean changes in sleep, weather, and diet — all common migraine triggers, according to the American Migraine Foundation (AMF). Even the sheer stress of getting to your final destination can bring on an attack; stress is a trigger for almost 70 percent of people with migraine, notes the AMF. Here’s the good news: There’s a lot you can do to avoid migraines while traveling. “I often advise patients to have a plan they can enact if they get a migraine when they’re away from home,” says Alina Masters-Israilov, MD, a neurologist at Weill Cornell Medicine and NewYork-Presbyterian Hospital in New York City. “This includes having effective medications on hand — their usual medication plus a rescue medication — as well as paying attention to lifestyle changes they might experience in a setting away from home. It’s also important to discuss any travel plans with your doctor so you can be most prepared.” RELATED: How to Treat Migraine and Get Pain Relief Take extra care to avoid known triggers and follow these tips to help make your trip headache-free.
1. Plan Ahead
Avoid the stress that can lead to migraine pain by organizing your itinerary and your pre-travel errands in advance, Dr. Masters-Israilov advises. Prepare your luggage at least a day ahead and leave plenty of time to get to your destination. The AMF also advises taking breaks along the way, especially if you are driving, and arranging for some downtime once you arrive wherever you’re going. Also remember to take COVID-19 precautions when traveling. The Centers for Disease Control and Prevention (CDC) recommends wearing a well-fitting mask or respirator in indoor public transportation settings, avoiding crowds when possible, regular hand-washing, and staying up to date on vaccines and boosters.
2. Sleep Well
Disrupting your usual sleep pattern can make you more susceptible to migraines, so make every effort to maintain a consistent sleep schedule while you are away, according to the AMF. The AMF also advises trying to go to bed at the same time every night, aiming to get least seven to eight hours of sleep, and avoiding napping during the day. “Melatonin used preventively may help if jet lag and sleep disruption is anticipated when traveling,” Masters-Israilov adds.
3. Eat Right
One of the best things about going to new places is indulging in the local cuisine, but if you know that certain foods — chocolate, cheese, red wine, citrus, soy sauce, sugar, artificial sweeteners — tend to trigger your migraines, steer clear of them, Masters-Israilov notes. Also, be mindful of how much coffee you are drinking (or not drinking). Increasing or decreasing your caffeine levels can trigger migraines, the AMF says. Red wine and other types of alcohol can also cause migraine.
4. Drink Water
Approximately one-third of people with migraine say dehydration is a trigger for them, according to the AMF. Be sure to stay hydrated, especially if you’re flying, spending time in a hot climate, or participating in a vigorous physical activity, such as hiking, skiing, or swimming. Carry a water bottle when possible and limit consumption of diuretics.
5. Don’t Overdo It
Whether you’re taking a business trip, going on vacation, or visiting family or friends, you may be tempted to try to fit in as much as possible, but too much activity, alcohol, and sweets can increase your risk of developing a migraine, Masters-Israilov notes.
6. Avoid Potential Risks
People who are susceptible to migraines are usually sensitive to bright or flickering light, extreme heat, and strong odors. Do your best to avoid or minimize your exposure to such triggers. Pack sunglasses, a sleeping mask, and earplugs, advises the AMF. Talk to your doctor about medications you can take to avoid discomfort during flights, Masters-Israilov adds.
7. Seek Smoke-Free Alternatives
Smoking and secondhand smoke can cause headaches, including migraine, according to the National Headache Institute. If you’re traveling overseas, smoking is still allowed in many public and privately owned places, including restaurants, bars, hotels, and offices. Ask for nonsmoking rooms, rental cars, and seating accommodations on trains and buses. Look for eating establishments that prohibit smoking, or choose a table in an outdoor area, where smoke will be less concentrated.
8. Be Mindful of Motion
People with migraine are more vulnerable to motion sickness, according to a review in Progress in Neurobiology. To avoid motion sickness while traveling, sit in the front of a car or bus, choose a window seat on flights and trains, stay hydrated, and talk to a healthcare professional about whether you should take medication for motion sickness, notes the CDC.
9. Be Prepared for a Change in Climate or Altitude
If you’re traveling far enough away to experience a change in climate or an extreme change of weather, be aware that excessive heat, humidity, or changes in barometric pressure can cause migraine, per the AMF. Additionally, if you’re going to be deep-sea diving or skiing or snowboarding at high altitudes, you also risk migraine discomfort. Consider staying inside or avoiding certain activities if these factors are triggers for you.
10. Don’t Forget Your Medication
If you take any over-the-counter medications or you’ve been prescribed any drugs to ease migraine pain, be sure to take them with you on your trip,” Masters-Israilov says. Keep a dose handy during any day excursions you take, in case you get hit with a migraine while you’re away from your toiletries, she adds. However, taking migraine medication more than 10 days out of a month can in itself cause more migraine attacks, per the AMF. Talk to your doctor to learn how to safely clear certain medications out of your system. Even if you take every possible precaution, you may still end up with a migraine while traveling. If this happens, take time out to be by yourself and de-stress until you’re feeling better. And avoid negative thinking. Your whole trip doesn’t have to be ruined by migraine pain. In fact, travel can be a benefit in managing your migraines, because it’s a great way to reduce stress, Masters-Israilov notes. “Travel may help alleviate or can exacerbate migraine,” she explains. “This often depends on your migraine triggers. For example, if stress is a common trigger, time away in a different setting may help reduce migraine attacks. My patients sometimes do report feeling much better when traveling.”
