One question I tend to get a lot on social media is, “what are your vestibular migraine triggers?” “Do you have dizziness daily or just with migraine?”
While most of us may have vestibular migraine (or VM,) I would venture to argue that all of our stories on how we first came down with this disease is specifically unique to you. Whether you were on a plane that caused your first inner ear problem or if you came down with a sickness that led to VM, it’s different for all of us.
For me, I was sick with both vestibular neuritis and vestibular migraine, so, unfortunately, because of going so long without my neuritis being treated, my vestibular nerve became damaged. (I also have thinning of my skull that plays into this, too.)
Doctors have told me that there’s a large possibility that my nerve will never fully regenerate so that I need to learn to accept my “new normal.”
All of that said, I am dizzy every day, but when my VM flares up, it makes it worse. So what are my triggers and how do I manage them? Let’s dive in, and hopefully, you can either relate or learn more about your triggers while reading mine.
1. HORMONES: BIRTH CONTROL
Yep, lovely hormones have played a large part into my VM. Whether it’s that time of the month or birth control, my migraine attacks definitely show their ugly face with hormones.
When I first read the Heal Your Headache Book, it suggests that birth control can play a part in migraine. That day after reading the book, I literally threw away my birth control and, honestly, I think that was what initially made me feel 70% like myself again.
(For me, that was something I was in a place in my life to do, but I understand if you have other medical reasons where you need to be on birth control. I would recommend speaking with your OBGYN first.)
How I Manage: In terms of that time of the month, I just know it’s coming now and make sure to not pack my schedule full of obligations in case I’m bogged down with dizziness. I also load up my schedule with a lot of self-care.
2. WEATHER: RAIN AND THUNDERSTORMS
You know that scene in “Mean Girls” where Karen has a “Fifth Sense” and can tell when it’s raining?
Well, I like to say that my special power is I know when it’s going to storm. Like my animals, I know a storm is coming well before my weatherman comes on TV.
When a storm rolls in and the barometric pressure changes, I’m toast and have gone to dizzy town. And in Texas, that’s a lot during the spring when we’re in the prime of “tornado season.”
How I Manage: I can’t control the weather, but I do know that weather tends to give me not only dizziness but floaters. My migraine aura is so awful during storms that I always make sure to have on my migraine glasses, which reduce the number of floaters I see.
Also, if it’s storming, you won’t see me drinking a glass of wine. I indulge time to time, yes, but I will never do anything that could potentially feed my already hungry migraine.
3. STRESS: LISTENING TO MY BODY
I am still convinced to this day that stress is what initially got me sick with both vestibular neuritis and vestibular migraine.
I wasn’t paying attention to my body’s way of telling me that we were drowning and kept on pushing through at work, in my social life and adding additional obligations on top of one another.
We live in a society where we are always on the go that we don’t pay attention to our bodies and that it’s okay to take a breather. If you can’t manage your stress levels, you’re just adding fuel to fire in your migraine threshold.
How I Manage: I was fortunate enough to be able to quit a stressful job and work on my own terms. While it’s great to be your own boss, I’m still going to run into stress with my clients and deadlines, but today, I know it’s okay to take a step away from my computer.
I also now invest in monthly massages, exercise and other self-care activities that bring down my stress levels.
4. SLEEP: KEEP A ROUTINE
When I first got sick, I was 27 and completely disappeared from the party atmosphere. The noise, the lights, the alcohol and staying out late was a concoction mixed to make me feel like crap.
During the week, my sleep schedule was to go to bed at 10ish and wake up at 7, but then I would be going out and staying out really late on the weekends and sleeping in, so my whole circadian rhythm was off. If I don’t get a good night’s rest that is consistent, I can promise you I will wake up with a migraine.
How I Manage: I am just going to tiptoe around the fact that I’m old now, so staying out till 11 p.m. on a weekend is me partying.
That said, my sleep schedule is pretty consistent and because of that, I feel well-rested. Not to mention that I take my magnesium at night which helps give me a good night’s rest.
5. LIGHTS: I AM A VAMPIRE
Before my migraine attacks were managed, I couldn’t go into any big box stores. I wanted to shrivel up anytime I walked into one.
Fluorescent lights are my worst enemy when it comes to migraine. I could be having a day where I feel 100%, but the minute I don’t have any eye protection between me and bright lights, I’m done. It’s the same with my computer and phone, too.
How I Manage: If you’ve been following me for a while, you already know that I SWEAR by migraine glasses. Migraine glasses were the thing that changed my life.
Medications help and so do other coping mechanisms, but my migraine glasses let me function like I’m normal.
6. DIET: SOME VARIOUS FOOD AND DRINK
There is a reason that the migraine diet exists – people have migraine triggers related to food.
When I first was diagnosed with VM, I did the diet and slowly introduced elements back into my diet and learned what affected me.
Food is definitely something that can have an effect, but it’s last on this list for a reason. I’m more triggered by the elements above, but food can play into my migraines, too.
Specifically sparkling water such as Dasani or LaCroix. Whenever I have one of those, I will get migraine symptoms within minutes. I believe it’s because of the natural flavors in the drinks, but don’t quote me.
Aged Cheese, Meats and Chocolate. Basically, my favorite things – Pizza and dessert. (Note: I may cheat and just accept the consequences on this one occasionally.)
I also can only tolerate certain white wines, some beer, and vodka. Other alcohol like red wine or champagne will cause my symptoms to flare up.
Lastly, caffeine, which was the hardest to give up, but I had to in order to feel better.
How I Manage: I avoid consuming anything that makes me feel dizzy. And rather than be sad about it, I have found other ways to substitute the energy I get from caffeine and found delicious things to cook via The Dizzy Cook.
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While these might be my migraine triggers, it varies from person to person.
Something you can do to help learn what your triggers might be is to download either the Migraine Buddy app or to keep a diary and start writing these things down. The sooner you know what your triggers are, the sooner you can combat them.
Let me know what your triggers are and share with others in the comments below!
