Winter, otherwise known for its crisp air and merriment, is quite a difficult time for migraine-prone people. These debilitating headaches are not just a neurological disorder but also a condition influenced by lifestyle, environmental factors, and diet. As the mercury goes down, so does the resilience of many who find their migraines worsening during this season.

Triggers of winter migraines: Cold weather and sudden temperature changes are known to trigger such headaches. The dry air in winter, combined with minimal sun exposure, leads to easy dehydration and vitamin D deficiency, both of which are potent triggers for migraine attacks. Also, overindulgence in seasonal feasting with rich, processed foods containing preservatives, artificial sweeteners, or tyramine—a chemical occurring in aged cheese and cured meats—aggravates symptoms.

The season becomes even more intolerable for people who develop various sensitivities to commonly consumed food items during this season, which include citrus fruits and hot drinks containing caffeine. The excess consumption of caffeine to essentially warm the body during winter months temporarily eases the symptoms but leads eventually to rebound headaches.

Nutritional defence against migraine: Dietary changes can be a first line of defence against winter migraines. A diet rich in magnesium, omega-3 fatty acids, and hydration is important. Magnesium, one of the most documented nutrients for reducing migraine frequency, is found in leafy greens, nuts, seeds, and whole grains. Omega-3 fatty acids found in fatty fish like salmon, walnuts, and flaxseeds help combat inflammation, one of the known triggers for migraines.

Adequate hydration is important and cannot be overemphasised. Winter air is deceptively dehydrating, and dehydration can exacerbate migraine symptoms. Warm herbal teas, such as ginger or chamomile, hydrate and offer anti-inflammatory and soothing properties.

Vitamin D's role: Poor winter sunlight exposure can easily lead to a lack of vitamin D. Vitamin D has a close relationship with migraine attacks; a low level raises the frequency. Improvement in its level is highly necessary, and supplementation or dietary changes may be helpful. It is always better to consult a doctor before starting this supplement.

Lifestyle matters: Apart from nutrition, maintaining a consistent eating schedule is vital. Skipping meals or fasting can trigger migraines due to blood sugar fluctuations. Regular, small meals with a low glycaemic index can keep blood sugar levels stable. Additionally, managing stress, engaging in light exercise, and getting sufficient sleep are essential for overall well-being and migraine management.

Winter migraines can be a curse, but with the right approach, they are eminently controllable. A considerate and well-balanced diet that keeps away from the most common triggers and covers the minimum nutritional intake goes a long way in avoiding debilitating episodes. Nutritional wisdom coupled with lifestyle changes will help change this winter curse into a controllable malady that does not take away the joys of winter.

Let us not let migraines dampen the winter spirit. It is now time to adopt a nourishing, migraine-friendly lifestyle for a healthier and happier winter.

The writer is the founder & CEO of Nutrition For Change and a student in the Department of Food and Nutrition at the Government College of Applied Human Science. Email: raisameh20@gmail.com