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Winter can be a tough season for those who suffer from migraines, with the chilly weather bringing on more frequent and severe headaches for many. While many enjoy the crisp chill of winter, migraine sufferers may dread the season for a different reason: cold weather has been linked to increased occurrences and severity of migraines. From barometric pressure changes to lifestyle adjustments, winter can create conditions that may act as triggers for migraine attacks. But how is cold weather linked to migraine?

According to the American Migraine Foundation, temperature changes, particularly drops in temperature, can be a trigger for those prone to migraines. Various factors related to winter weather and the colder months can impact the likelihood and severity of migraines, making it essential for sufferers to understand potential triggers and how to manage them effectively.

One of the main factors linked to winter migraines is the fluctuation in barometric (atmospheric) pressure. Studies indicate that sudden changes in barometric pressure, especially the sharp drops that often accompany winter storms, can provoke migraines. A study published in the Journal of Headache and Pain found that lower atmospheric pressure can reduce oxygen levels, potentially affecting the trigeminal nerve, a critical area linked to migraines.

Dr Lawrence Newman, a neurologist explains that these fluctuations can lead to changes in the brain’s blood flow, which may trigger a migraine attack. For some, even minor changes in pressure can lead to pain.

Shorter daylight hours in winter mean many people have less exposure to sunlight, which can result in reduced vitamin D levels. Research has shown that low vitamin D levels are associated with an increased risk of migraines. A study in the Journal of Pain noted a connection between low vitamin D and migraine frequency, particularly among women. Low sunlight exposure can also disrupt the body’s circadian rhythm, which can further increase migraine susceptibility.

Vitamin D is crucial for brain health, and deficiencies have been linked to inflammation and heightened pain sensitivity. For migraine sufferers, a vitamin D deficiency can make their systems more susceptible to environmental stressors like cold weather.

In colder temperatures, blood vessels in the body constrict to conserve heat. This vasoconstriction can also occur in the head, which can reduce blood flow and potentially trigger migraines in susceptible individuals. A study published in Headache: The Journal of Head and Face Pain found that cold exposure led to constricted blood vessels, resulting in “ice cream headache” in healthy participants and migraines in those prone to the condition.

Those sensitive to this effect might experience a rapid, throbbing pain when transitioning between warm and cold environments, such as stepping outdoors in freezing weather or coming in from the cold. Wearing a hat or scarf that protects the head and neck can help maintain a consistent temperature, potentially reducing this trigger.

The colder months often lead to changes in mood for many people. Some experience Seasonal Affective Disorder (SAD), while others may face increased stress levels due to holidays, end-of-year work deadlines, or travel disruptions. These stressors can elevate cortisol levels, which, in turn, can act as migraine triggers.

A study published in the European Journal of Neurology noted that people with chronic migraine had a heightened sensitivity to stress-related events. The colder weather months can aggravate these stressors, which may trigger migraines.

It may come as a surprise, but dehydration is another factor that can lead to winter migraines. Indoor heating, although cosy, can contribute to dehydration by creating dry air. As a result, people often drink less water during colder months, not realizing they’re becoming dehydrated. Dehydration is a well-documented trigger for migraines, and studies confirm that insufficient hydration can worsen migraine symptoms.

Experts suggest maintaining hydration levels by drinking warm water or herbal teas, which can help balance hydration while keeping the body warm. Investing in a humidifier can also help to add moisture to indoor air, reducing the chances of dehydration-induced migraines.

Managing Winter Migraines: Tips To Follow

If you’re prone to winter migraines, there are a few strategies that may help mitigate the effects of cold weather:

- Keep Warm and Layer Up

Wearing layers, hats, and scarves helps to regulate body temperature and prevent sudden temperature changes that could trigger migraines.

- Track the Weather

Since changes in barometric pressure can trigger migraines. If a storm or cold front is predicted, consider taking preventative measures or preemptively scheduling downtime.

- Consider Vitamin D Supplements

Consult with a healthcare provider to check your vitamin D levels. A small supplement during winter months may help to reduce migraine frequency if low levels are found.

- Stay Hydrated and Humidify Your Environment

Remember to drink plenty of fluids and consider a humidifier for your home, especially if you’re using central heating.

- Manage Stress and Sleep Patterns

Establishing a consistent sleep schedule and finding ways to reduce stress—such as mindfulness exercises, light therapy for SAD, or physical activity—can support migraine prevention.

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