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New Delhi: Summer can be especially brutal for migraine sufferers. Rising temperatures, bright sunlight, dehydration, and disrupted routines often combine to trigger severe headaches, sometimes before sufferers even realize it.
Dr Priyanka Sehrawat, an AIIMS-trained neurologist at The Neuromed Clinic, Gurugram, emphasizes that migraines are rarely caused by a single factor. Instead, multiple small triggers, ranging from skipped meals to excessive screen time, can accumulate and set off attacks.
Simple lifestyle and dietary adjustments can help reduce both the frequency and intensity of migraines, particularly during peak summer months.
According to Dr some of the triggers people often overlook include:
Maintain regular meal timings, Skipping meals is a common trigger. Dr. Sehrawat recommends breakfast around 9 am, lunch at 2 pm, and dinner by 8 pm.
Stay hydrated, Drinking 2–3 litres of water daily is essential, particularly during heatwaves. Those with heart or kidney issues should consult their doctor before increasing water intake.
Include protein-rich foods – Foods like tofu, paneer, quinoa, almonds, lentils, eggs, chickpeas, and Greek yogurt can help manage migraines.
Limit processed and fried foods – Saturated and trans fats may worsen headaches, so cutting down on packaged and deep-fried items is advised.
Avoid caffeine on an empty stomach – Tea or coffee first thing in the morning can trigger migraines. Coconut water is a better hydrating alternative in summer.
Add pumpkin seeds, Eating 6–10 pumpkin seeds daily may offer migraine benefits.
Choose whole fruits over juices, Whole fruits provide better nutrients and avoid excess sugars found in packaged juices.
Increase fruits and vegetables, Aim for about 400 grams daily to maintain a balanced diet.
Limit sugary drinks and alcohol, Sugary soft drinks, energy drinks, and alcohol may worsen migraine symptoms.
Cut down on excess sugar, Reducing chocolates, cheese, and other sugar-rich foods can help prevent attacks in sensitive individuals.
Regular physical activity such as walking, jogging, swimming, dancing, or aerobic workouts like Zumba can support overall health and may help reduce migraine frequency.
Dr Sehrawat advises consulting a specialist if headaches are accompanied by:
By identifying personal triggers and making small daily adjustments in diet, hydration, sleep, and activity, migraine sufferers can better manage their condition, even during the hottest months.
