Traveling should be about fun adventures, not battling migraines. Unfortunately, when you travel migraine triggers lurk around every corner. Long flights, skipped meals, and jet lag are a few things that can turn your dream vacation into a nightmare.
Luckily, there’s a lot you can do to prevent migraines from ruining your trip. So if you love exploring new places, but dread the migraine attacks that come with it, read on. We’ll cover nine tips to help you stay migraine-free while traveling.
9 Travel Tips to Avoid Migraines
1 – Plan ahead
It’s no secret that stress can trigger migraines. Between flight delays, lost luggage, and long security lines, a lot is out of your control when you travel. But here’s the good news: planning can help you sidestep many travel snafus.
Take care of any pre-trip chores well in advance. Pack your bags early and allow plenty of time to arrive to the airport. Double-check your baggage weight and travel liquid limits (3.4 oz) to prevent any unwelcome surprises. And keep your airline’s customer service number handy in case a flight cancellation comes through. The more prepared you are, the smoother your journey will be.
2 – Stay hydrated
One easy way to dodge a migraine is to drink more water. Dehydration is a common migraine trigger. And travel, especially air travel, can make you more prone to dehydration. That’s because airplane cabins have much lower humidity than on land.1 Less moisture in the air means you need more water to make up for the loss.
On top of that, when you’re out of your routine and exploring new places, hydration can become an afterthought. To help you hit your water goals, pack an empty water bottle in your carry-on. Once you pass through security, fill it up and sip away on your flight. And keep water on hand for all daytime excursions too.
3 – Destress
Whether you’re jetting off to an exotic locale or headed out on a cross-country road trip, travel is an exciting experience. But it can also be stressful. And stress is the number one migraine trigger.2
To prevent migraines from disrupting your trip, practice relaxation techniques anytime you feel stressed. Even 5 minutes of meditation or deep breathing can help you unwind. Consider downloading a mindfulness app like Headspace or Calm before you leave for your trip.
4 – Stick to your sleep routine
Jet lag and sleeping in unfamiliar environments can make it tough to get enough Zzzs. Unfortunately, poor sleep can set the stage for a migraine attack.3 When you’re on “vacation time” it’s tempting to stay up late or sleep in. But try to stick to your regular sleep schedule.
Sleep environments can be unpredictable when traveling. So consider packing an eye mask and earplugs to block out light and noise. And if traveling to a new time zone, try using the free Timeshifter app. It tells you how to tweak your light exposure and caffeine intake to help you adjust to the new time zone quicker. Melatonin can also be a handy tool to ease jetlag symptoms from long flights.4
5 – Eat right
A major perk of visiting new places is trying the local cuisine. But if those dishes contain migraine triggers like chocolate, aged cheese, nitrates, MSG, or aspartame, it could set off an attack.5 Alcohol, and especially red wine can be troublesome too. So, if you drink, do so in moderation – or consider a mocktail.
Skipping meals is another big migraine trigger. To keep migraine at bay, try to stick to your regular mealtimes. Keep snacks on hand at the airport and for daytime excursions so you don’t get too hungry. Opt for healthy snacks like nuts, yogurt, and fruit. Processed foods contain artificial flavors and sweeteners that can trigger migraine.5
6 – Schedule downtime
Many people try to squeeze in as much activity as possible on vacation. But if you overdo it, you could trigger an attack and end up missing out on all the fun. To prevent this, carve out time to rest and recharge. Read a book, take a nap, or sit on a bench and people-watch.
The same thing goes if you’re on a long road trip. Resist the urge to drive non-stop and take pit stops along the way.
7 – Go easy on the sun
Bright lights and extreme temperature changes can set off migraine for some people.2 If you’re one of them, getting too much sunshine could pose problems.
But you can still enjoy beach days, pool time, and outdoor adventures. Just be smart. Wear sunglasses and a wide-brimmed hat and take plenty of breaks in the shade. And if you feel yourself getting overheated, find a nearby shop or restaurant to cool off.
8 – Watch out for other triggers
Be mindful of other environmental triggers like smoking, strong scents, and loud noises. If you’re in a public space and feel sensory overload, try moving to a quieter spot. Consider letting the airline or hotel staff know you deal with migraines. They may be able to make accommodations to help you avoid triggers.
Air pressure changes on planes can also trigger migraines. To help your body adjust, consider chewing gum, especially during take-off and landing. This opens up the Eustachian tube to relieve the pressure.6 Wearing earplugs can also have a similar effect.
9 – Keep a migraine toolkit handy
If you take migraine medication or nutritional support, pack it in your carry-on bag so it’s within reach. That way, you won’t have to worry about it getting lost in checked luggage.
The tips above should make migraines less likely while traveling. But even if you’re careful there’s no surefire way to guarantee you won’t get one on your trip.
That’s why it’s a good idea to pack other items that would make you more comfortable if and when a migraine hits.
You can create your own DIY toolkit with essentials like an eye mask, ear plugs, and natural remedies. Or consider one of our MigreLief Rescue Kits. Each one includes:
Migrelief headache cap: block out light and get soothing comfort from hot or cold therapy with our 360° gel cap.
Migrelief essential oil comfort stick: a portable roll-on blend of essential oils like rosemary, lavender, spearmint, and peppermint, for head soothing comfort.
Migrelief NOW: fast-acting nutritional support for neurological comfort designed to be taken at first warning signs (2-4 capsules asap and repeat the dose if necessary in 2 hours). Available in convenient travel size bottle.
Grab your rescue kit here. And happy travels!
Sources
- https://www.ncbi.nlm.nih.gov/books/NBK207472/
- https://americanmigrainefoundation.org/resource-library/top-10-migraine-triggers/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4998727/
- https://www.nhs.uk/medicines/melatonin/common-questions-about-melatonin/
- https://americanmigrainefoundation.org/resource-library/diet/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6779601/
