If you are one of the 39 million Americans in the U.S. living with migraines, there’s a good chance an intense headache will begin when the weather shifts.

You aren’t alone. Studies find 30% to 50% of people with migraines identify some type of weather change as a trigger, making it the most commonly reported migraine source. Yet, it’s also one of the most puzzling.

Some people are more sensitive to weather

As a neurologist and headache specialist practicing in Colorado, a place with frequent weather shifts, patients often tell me that weather is one of their biggest migraine triggers. The results can disrupt work, school and social plans, and create a sense of helplessness.

Doctors still don’t fully understand why some brains are more sensitive to environmental changes.

What we do know is that people with migraines have especially sensitive nervous systems and that certain environmental changes—like shifts in air pressure, temperature, humidity, and air quality—can activate pathways in the brain that lead to pain.

Key ways weather can trigger migraines

Weather triggers can vary from person to person, but there are a few common migraine culprits:

Barometric pressure changes, or changes in atmospheric pressure, are among the most commonly cited triggers.

When a storm system moves in, the air pressure drops. Some scientists believe this change may affect the pressure inside your head or how blood vessels in your brain dilate and constrict.

One theory is that changes in barometric pressure may cause a small imbalance in the pressure between the inside of your skull and the outside environment. That might directly stimulate pain-sensitive nerves in the head, triggering inflammation and the start of a migraine.

Others point to inflammation, the way the brain processes sensory input, and changes in serotonin levels – which play a key role in activating migraine.

Temperature extremes, with very hot or very cold days, or sudden changes in temperature, can throw off the body’s internal balance. High humidity or rapid shifts in moisture levels can have a similar effect.

Air pollutants like ozone and nitrogen dioxide can cause inflammation in the nerves that play a role in migraines.

Bright sunlight can also be especially bothersome, likely due to heightened sensitivity to light and an overactive visual processing system in the brain.

Lightning and strong winds may also be linked to migraine attacks in certain individuals.

In short, weather changes can act as stressors on a brain that’s already wired to be more sensitive. The exact triggers and responses vary from person to person, but the research suggests that the interaction between weather and our biology plays a significant role for a subset of patients with migraines.

Steps you can take to reduce the pain

You can’t change the weather, but you can be proactive. Here are a few tips to help weatherproof your migraine routine:

1. Track your migraines and watch the forecast: Use a migraine diary or app to track when attacks occur, along with weather conditions. Patterns may emerge, such as attacks a day before rain or during temperature changes, that will allow you to adjust your schedule or medication plan.
2. Develop healthy eating, sleeping and exercise habits: Dehydration, poor sleep and skipped meals can magnify the effects of weather triggers, so keeping your body on an even keel helps reduce vulnerability. Regular exercise and a healthy diet can also help.
3. Create a migraine-friendly environment: On days when the sun is harsh or the humidity is high, stay inside. Sunglasses, eye masks or even blue-light glasses can be helpful. Some people find that certain earplugs are able to reduce pressure changes felt in the middle ear.
4. Try meditation, mindfulness techniques or biofeedback, which teaches people to moderate their physiological responses, such as muscle responses and breathing. These strategies can help your nervous system become less reactive over time, which can be especially helpful when dealing with uncontrollable triggers like weather.
5. Consider pretreatment: If you know a storm is likely to trigger your migraines, you can keep rescue medications close by or even preemptively treat yourself during weather events.
6. Look into preventive treatment: If weather triggers frequent migraines, talk to your health care provider about preventive treatments—medications, supplements or neuromodulation devices—which can be used on a regular basis to reduce migraine occurrence.

The bigger picture

It’s important to remember that while weather can be a trigger, it’s rarely the only one. Migraine is usually the result of a perfect storm of factors: genetic susceptibility, hormones, stress, sleep, food, and, yes, the weather.

That’s why identifying your personal triggers and building a plan, if necessary, with the support of a medical provider, can make a big difference in managing migraines.

Weather-related migraine can be one of the most frustrating triggers because it feels completely out of your hands. However, with knowledge, tracking, and the right treatment strategies, you can take back a sense of control.

Danielle Wilhour, Assistant Professor of Neurology, University of Colorado Anschutz Medical Campus. This article is republished from The Conversation under a Creative Commons license. Read the original article.