Winter brings with it chilly temperatures, shorter days, and cosy moments by the fire. However, for many, it also brings an increase in headaches. These debilitating headaches can disrupt daily life and are often more common during the colder months. Let’s explore why we experience more headaches in winter, what are winter migraines, what causes them, and practical tips to prevent them.
What are winter migraines?
Winter migraines are considered severe headaches caused or worsened by the environmental and lifestyle changes of winter. Migraines do not have to be seasonal. However, for many people, they seem to come more frequently in the winter. The headaches usually involve throbbing pain on one side of the head, nausea, sensitivity to light and sound, and, for some, an aura, such as flashing lights or zigzag patterns.
What are the causes of headaches in winter?
Dr Almas Fatma, MBBS, Diploma in Family Medicine, PG in Digital Health, and General Physician from Navi Mumbai, explains that there are several reasons for headaches in winter. Some of the main reasons are as follows:
Barometric Pressure Shifts
Virtually all winter storms accompany these. They induce rapid pressure shifts in the brain’s blood vessels and can alter the brain’s chemistry, thereby inducing headaches. However, more research is needed to understand the effects of barometric pressure changes on headaches fully.
Low Temperatures
Cold air can cause blood vessels in the head and neck to constrict, which can cause pain. People who are sensitive to cold may find their migraines worsen when they go outdoors and engage in activities.
Dry Air
Dry air is prevalent during the winter months, coupled with indoor heating. This dehydration can trigger and worsen the frequency and severity of headaches. Also, it is seen in some research that poor air quality, indoor or outdoor, can induce headaches and migraines in some people.
Less Exposure to Sun and Vitamin D Deficiency
Most people experience less exposure to the sun in winter seasons, which increases the deficiency of vitamin D in their bodies. The risk of migraines has been found to be higher among those with a deficiency of vitamin D.
Holiday Stress and Triggers
There is so much happening in the winter. Holidays, deadline work, financial pressures, and even holiday indulgence in alcohol, processed foods, and sugary treats can be culprits in triggering headaches and migraines.
Sleep Disruption
Longer nights and a desire to sleep through them can also disrupt your natural circadian rhythm, which plays a big role in migraines.
Cold and Flu Season
Winter diseases such as the common cold can add to the inflammation, swelling, or congestion and can sometimes induce headaches.
Tips to Prevent headaches in winter
Winter can be challenging regarding headaches. Here are some tips that can help make their frequency or severity manageable:
Stay Warm and Protected: Wear layers of clothing and put on a hat or scarf to cover your head and neck when it’s very cold. Avoid direct exposure to freezing winds, which may cause the constriction of blood vessels.
Stay Hydrated: Drink plenty of water during the day to combat dryness caused by the heating in indoor spaces. Employ a humidifier to add moisture to the air in your house.
Track Your Triggers: Keep a headache diary to log potential triggers like certain foods, weather changes, or stress. Limit known triggers such as alcohol, caffeine, and processed foods.
Optimize Vitamin D Levels: Be outdoors for daylight hours when possible. Consider adding a vitamin D supplement after checking with a physician.
Reduce Stress: Engage in relaxation methods like meditation, yoga, and deep breathing exercises. Set more realistic goals to not overcommit on anything.
Hydrate during the Holiday: Stick to a consistent sleep schedule, even on weekends. Avoid oversleeping or staying up late, as irregular sleep can trigger migraines.
Prepare for Weather Changes: Monitor the weather forecast for significant changes in barometric pressure. Stay indoors during extreme weather conditions to minimise exposure to triggers.
Professional Help: If lifestyle modifications do not relieve migraines, seek professional attention. For people with chronic migraines, prescription medications or alternative treatments such as Botox or nerve blocks can be helpful in managing the disorder.
Headaches in winter are quite common, and they may not be entirely problematic. Familiarity with winter-related causes or triggers, and taking preventive steps against them, will help limit their frequency or intensity. Therefore, you are most likely to stay healthy and active in winter, as the migraines should not interrupt the fun for long periods. For persistent cases, it’s highly recommended to visit a medical consultant.
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