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7 Tips for a Migraine-Free Holiday Travel

September 18, 2022

Imagine planning your itinerary for weeks, spending half of your wage on your ticket and hotel, and packing aesthetic OOTDs just for migraine to kill the joy of your holiday vacation. Not so fun, right?

Unfortunately, travel is a blatant migraine trigger as changes in diet and sleep patterns—which are common migraine causes—are inherent with it.

The good news is there are many things you can do to prevent or minimise your risk of migraine while travelling.

Here are 7 tips for a happy and Instagram-worthy trip minus the headache.


1. Make an effort to maintain a consistent sleep schedule while travelling.


Nightlife is part of almost every holiday trip, but disrupting your regular sleep can increase your susceptibility to migraine. The American Migraine Foundation (AMF) advises keeping a consistent sleep routine even while away on a trip and trying to go to bed at the same time every night to tame migraine.


2. Keep your diet healthy.


Indulging in local cuisines is one of the most exciting portions of travelling. The bad news, however, is that certain foods like chocolate, aged cheese, baked goods, processed meats and red wine are notorious migraine triggers. While it is not necessary to steer clear of these foods, it’s best to keep them at a minimum.

A bit of good general advice is to opt for a diet containing high amounts of magnesium and omega-3 fatty acids, as these two are your travel besties in avoiding and treating migraines.


3. Stay hydrated.


According to the AMF, dehydration is one of the top migraine triggers, affecting one-third of people. Especially if you are flying, engaging in intense activities or spending time in hot climates, always take a bottle of water when possible.


4. Know your triggers.


Preventing migraine from kicking in starts with avoiding potential risks. Many people susceptible to migraine are sensitive to bright lights, strong odours and extreme heat. If these things seem to bother you or trigger an episode of headache, try to eradicate or at least minimise exposure.

For added layers of protection, pack sunglasses, earplugs, and sleeping masks every time you travel.


5. Get ready for a change in climate or altitude.


Weather changes are thought to cause imbalances in the brain chemical serotonin which can potentially prompt migraine. Additionally, it can also worsen an existing headache caused by other triggers.

If migraine discomfort feels unnerving for you, consider avoiding activities that may include extreme exposure to heat or cold.


6. Avoid pushing yourself to your limit.


You may be tempted to overdo your trip and plan a myriad of activities in your itinerary. But we all know too much of anything can be harmful, which may also be true when it comes to travelling. Whether it comes to activities, foods, or drinks, avoid stretching yourself far as your health may be at stake.


7. Take your medication with you (whenever possible).


Whether you take over-the-counter medication or use one prescribed by your doctor, always carry it with you. We often get stirred and thrilled with the idea of packing clothes that we miss to take other necessities like medication.

If you are migraine-susceptible, make your medication a travel essential and always have it ready in your bag or purse.



Time away in a different place can help reduce migraine attacks. But if you are afraid it may trigger it instead, know that there are many things you can do about it. Don’t let migraine kill the fun of the trip you planned ahead for weeks or months. Follow our tips above for a migraine-free holiday travel.


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