Headaches are super common. Most of us have experienced them at some point, and migraines can be downright debilitating.
But can coldness actually cause headaches? Or make migraines worse? Does the drop in temperature outside mean you’re more likely to be reaching for the pain relievers?
We’ll explore the link between coldness and headaches, what the potential triggers are, and how you can manage and even prevent them.
How cold weather can trigger headaches
There are a few ways the cold weather can be related to those pounding headaches.
The physiological effects of cold weather
When it’s cold, your blood vessels tend to constrict. That constriction can reduce the amount of blood flowing to your brain, and that can sometimes trigger a headache.
Another thing that happens when you’re cold is that your muscles tense up, especially in your neck and shoulders. That tension alone can lead to a tension headache.
Environmental factors
Fluctuations in barometric pressure are very common when the weather’s changing, and barometric pressure changes can cause headaches because they affect the pressure in your sinuses and brain.
Cold air tends to be drier than warm air, and that can lead to dehydration. Dehydration is a well-known headache trigger.
Finally, colder temperatures are sometimes associated with higher levels of air pollution, and those pollutants can irritate your respiratory system and trigger a headache.
Common Winter Headache and Migraine Triggers
Winter can be a tough time for headaches and migraines. Here are a few common triggers that may be at play.
Temperature Fluctuations
Big swings in temperature can set off migraines. Walking out of a cozy, warm house into a blast of cold air can definitely do it.
Reduced Sunlight Exposure
Winter days are shorter and darker, and less sunlight can mess with your serotonin levels and your body’s natural clock, called the circadian rhythm. This can lead to Seasonal Affective Disorder (SAD), and SAD has been linked to headaches.
Holiday Stress
Let’s face it, the holidays aren’t always a Norman Rockwell painting. For many people, the holidays are a really stressful time, and stress is a well-known headache trigger.
Changes in Routine
Winter often throws a wrench into your daily habits. Sleep schedules get wonky, and you might not be as active as you usually are. Any kind of disruption to your routine can bring on a headache.
Tips for Managing and Preventing Cold-Related Headaches
If you’re prone to headaches when the temperature dips, there are a few things you can do to minimize your risk.
Lifestyle Adjustments
- Stay hydrated. Drink plenty of water throughout the day, aiming for 2-3 liters, to avoid dehydration, which can sometimes trigger headaches.
- Maintain a regular sleep schedule. A consistent sleep schedule helps regulate your circadian rhythms. Aim for 7-9 hours of sleep per night.
- Manage stress. Practice stress-reducing activities such as yoga, meditation, or deep breathing exercises. Regular, moderate exercise can also help.
Environmental Controls
- Dress warmly. Dress in layers, including a hat and scarf, to protect against the cold. Keeping your head and neck warm can help prevent headaches.
- Use a humidifier. Use a humidifier to add moisture to the air, especially indoors. This can help prevent dry nasal passages and dehydration.
- Avoid sudden temperature changes. Try to avoid sudden changes in temperature. Dress appropriately when going outside and allow your body to adjust gradually.
Dietary Considerations
- Be mindful of diet. Consume a balanced diet rich in fruits, vegetables, whole grains, and lean proteins. Limit processed foods, caffeine, and alcohol.
When to Seek Professional Help
If you get headaches frequently, or if they’re particularly severe, it’s a good idea to talk to a doctor. A healthcare provider can help you figure out what’s causing your headaches and suggest treatments that might help.
Possible treatments include:
- Preventive medications
- Physical therapy
- Pain management techniques
A personalized migraine management plan can also be very effective for people with chronic headaches.
Putting It All Together
Cold weather and related factors can trigger headaches and migraines, especially if you’re prone to them.
Staying hydrated, dressing warmly, and managing your stress are all important steps to take. Also, living a healthy lifestyle can reduce your chances of developing a cold-weather headache.
If you experience frequent or severe headaches, be sure to consult with a healthcare provider. They can help you determine the cause of your headaches and find the best treatment plan.