Dr Sarah Jarvis is the Clinical Director of the Patient Platform, an active medical writer, broadcaster, and the resident doctor for BBC Radio 2.
I’m a migraineur, so I know all too well how migraines can throw your plans into disarray. One of the many downsides of migraines is that they have a horrible habit of cropping up when you least need them – when you’re already under stress. Then bear in mind that time zone shifts, changes to your routine, irregular meals and environmental factors like loud noise and bright lights can also trigger migraine.
So it’s hardly surprising that many migraineurs suffer more on holiday – but that doesn’t need to be the case.
Travel Tips for People with Migraines
A few simple tips can help you fend off migraine and make the most of your holiday.
Know Your Triggers
If you’ve ever kept a migraine diary, you’ll know the sort of things that will trigger your migraines. If you haven’t, keeping a headache diary can help you tease out patterns and triggers which you can avoid. This could include strong smells, flashing lights, lack of sleep, certain foods, alcohol and more.
While you can’t avoid all triggers, knowing what’s likely to bring on a migraine puts you in the best position to plan ahead and avoid an attack.
Keep Calm and Carry On
While stress is a trigger for some people, others (like me) find they’re more likely to get an attack when they finally relax.
If you fall into the first category, planning can take much of the stress out of travelling. Order your medications well in advance and pack in plenty of time, so you’re not scrabbling for your passport at the last minute. Leave lots of time to get to the airport and book parking/train tickets in advance. Make sure you keep all your documents in one place, so they’re to hand at security or when you arrive and are looking for a transfer.
If you’re more prone to migraine attacks when you’re chilling out, it’s worth thinking ahead. If you’re working, try to plan well in advance so you’re not working right up to the wire. Work out who can cover your work while you’re away and set an out-of-office on your email so you can put work behind you while you’re away.
Be Sure – Be Insured
You’re likely to need to declare migraines as a pre-existing condition when you book your travel insurance. If your condition has changed, if you’ve had new treatments, medications or a specialist referral within the last 24 months, you’ll need to let your provider know.
If you fail to declare your migraines, you may find your travel insurance is invalid – and this could lead to significant stress along with high costs. Opt for finding a specialist provider with Medical Travel Compared, which will ensure you’re covered no matter what.
READ MORE: Pre-existing Medical Condition Travel Insurance
Water, Water Everywhere
Dehydration is a common migraine trigger, and it’s all too easy to get dehydrated if you’re away from home in a hot environment. For most people, coffee and tea count towards their daily fluid intake and are perfectly safe.
However, you may find they trigger your migraines (especially if you’re in the Mediterranean and indulging in espressos frequently).
READ MORE: Staying Hydrated on Holiday
But Make Yours a Small One
It’s all too common to believe that a glass or two of wine – or even a cocktail at lunchtime - is part of the whole experience of a holiday. But remember that alcohol not only doesn’t count as fluid, it can act as a diuretic and make you more prone to dehydration. Treat yourself to a non-alcoholic cocktail instead, or alternate non-alcoholic and alcoholic drinks.
Get Your ZZZZs
The migraine brain doesn’t like change. Whether it’s sleeping in a new place or travelling to a new time zone, sleep disruption makes it much more likely that you’ll be mown down by a migraine. If you’re crossing time zones, start adjusting your body clock a few days before you travel. If the clocks are forward at your destination, set an alarm so you don’t sleep in and are tired by the evening. And consider asking for a quiet room at your destination.
READ MORE: Holiday Insomnia
Medications to Hand
Medications like triptans are much more likely to work effectively if you take them early on in a migraine attack. If you take regular medication for your migraines, pack enough to last the whole trip and at least a week or two extra, in case of loss or travel delays. Order them well in advance from your GP and make sure to pack them in your hand luggage. Be sure to take some with you if you’re going out for the day.
READ MORE: Guide to Taking Medication Abroad
Sunny Times
Changes in weather, along with warmer weather, can bring on migraine. If your destination is sunny, make sure you pack sunglasses and a wide-brimmed hat. When you arrive, look for shady spots you can retreat to and plan regular breaks out of the sun. If you do get a migraine, you’ll certainly want to have access to a cool, dark retreat inside, so make sure you have access.
Plan in Relaxation Time
It may be tempting to make the most of your holiday by packing every day with activities. But you’re less likely to be struck down by migraine if you factor in some time to relax and recharge.
Be Prepared
Along with a supply of medication, a migraine emergency kit can help you keep calm and avoid your triggers. Consider packing:
- Earplugs and an eye mask to block out excess noise and light
- Noise-cancelling headphones with a supply of relaxing music and/or a relaxation app
- A travel neck support or pillow
- A cold compress or instant ice packs
- Healthy snacks
- Some aromatherapy oil to put on your pulse points
READ MORE: Packing Your Carry-On Guide
Eat Wisely
While exotic foods may be one of the thrills of a holiday, it’s important to balance enjoyment with caution. It’s one of the main reasons it’s worth keeping a migraine diary, because your triggers may be very different to someone else’s. Aged cheese, processed meats, chocolate, citrus fruits, some nuts and legumes are all on the list. Pack some safe snacks for when you’re travelling and give some thought to your evening restaurant choice.
Travelling with migraines means planning carefully and knowing your triggers well. Staying hydrated, managing stress, and packing your essential medicines can really help reduce your risk of a migraine attack.
With careful preparation, you can make your trip much more enjoyable, letting you relax instead of worrying about feeling unwell. With a little bit of planning, you can make sure your travels are comfortable and migraine-free, so you can truly enjoy your holiday.