For many, Halloween weekend kicks off the official season of cheer! And that means lots of treats, parties, bright lights, and fun with friends and family. It’s also a recipe for disaster for those who suffer from migraine, like me!
Even before my migraines turned chronic, like clockwork, I would get AWFUL migraines during the holidays. I never realized some of the obvious reasons until now.
But think about it. Overstimulation (think flashing lights and new aromas) from holiday festivities can trigger a migraine by kicking our sensitive brain into high gear. Additionally, sipping cocktails and indulging in treats can cause dehydration and interrupt sleep – sounds like a SCARY combination!
In this article, I’ll discuss five tips for having a pain-free and happy Halloween weekend. So whether you’re heading to a party or just staying at home, follow these tips and enjoy!
1. Ditch the carbs
Reese’s Peanut Butter cups, Butterfingers, and Milkyways – all my favorites!
But, even though all of the candy and treats look delicious this time of year, it’s important for migraineurs to ditch the sugar and carbs in order to keep glucose from spiking. Why? The migraine brain is extremely glucose-sensitive and triggering a spike in insulin causes a cascade of hormone and electrolyte imbalances that cause headaches and migraines. (Almost instantly!)
According to The Journal of Pain, several studies have reported brain mitochondrial dysfunction and impaired brain glucose metabolism in migraineurs.
So, what does this mean? If you suffer from migraine or headaches, it’s likely your body doesn’t manage glucose as effectively as the rest of the population. (This is true even if you have a ‘normal’ fasting blood sugar at the doctor’s!)
Therefore, that Mars Bar you snuck from your kids’ trick-or-treat bag can cause significant alterations in your glucose homeostasis. And we already know that our migraine brains and bodies don’t like disruptions, so best to leave the candy to the kiddos!
Spiking insulin over and over causes a chronic brain energy deficit resulting in MORE migraines over time. So pass on the treats this year to start a pain-free and happy Halloween weekend – your body and brain will thank you!
2. Hey You, Frankie says RELAX
Halloween can be a stressful time for some with all the planning and executing of parties, kids’ activities, costumes, etc. (And if you’re like me, it makes me anxious knowing Christmas is also just around the corner!) 63 days from today, if you’re wondering! 🙂
Speaking of glucose and blood sugar spikes, this elevated stress during the holiday season can cause several hormonal changes that affect glucose metabolism. When we’re stressed or anxious our bodies pump out cortisol producing even more glucose in our system (even if we didn’t ingest any!)
An article in Today’s Dietitian shares, “under stressful conditions, cortisol provides the body with glucose by tapping into protein stores via gluconeogenesis in the liver. This energy can help an individual fight or flee a stressor.”
However, elevated stress and cortisol over time consistently produce glucose, leading to chronically increased blood sugar levels. Not only is this a recipe for migraine, but it also causes a slew of metabolic conditions.
It’s easy to say, just chill out — but we all know it’s much more complicated than that! But do your best to take breaks throughout the day, and don’t forget to eat regular meals to keep blood sugar stable. Keep smart snack choices on hand during busy times that include healthy fats and protein, such as nuts. I love Flackers seed crackers and Epic bars.
Finally, remember to take care of yourself FIRST – short time out for self-care can go a long way!
3. Say no to scary movies
We all love a good scare during Halloween, but for migraineurs, watching scary movies can actually be a trigger. Yep! So, let Michael Myers invade other households this year!
Overstimulation from the intense scenes can cause a headache or exacerbate existing pain. And we know any disruption in brain chemistry from our ‘homeostasis’ can result in migraine.
If you’re planning on watching a movie with friends or family, be sure to choose something that won’t be too intense for you. Here’s a few of my favs!
Migraine safe movies
- Hocus Pocus (On Disney+)
- Beetlejuice (On HBOMax)
- Capser (On Peacock)
- Ghostbusters (On Amazon Video Prime)
- Edward Scissorhands (On Disney+)
4. Go easy on the booze
Alcohol is a common trigger for migraines, so it’s important to go easy on the drinks during Halloween weekend festivities.
Some headache-prone individuals find they get a headache right away — within 30 minutes of sipping their favorite cocktail. However, others have a delayed alcohol-induced headache (DAIH) that shows up the morning after. A.k.a. The classic hangover!
A migraineur doesn’t have to drink much to have symptoms of a hanger. That’s because of a chemical in alcohol, ethanol gets converted in our bodies in a way that triggers migraine.
Additionally, alcohol is a natural diuretic making us lose more fluids than normal setting us up for dehydration and electrolyte imbalances.
Did you know that Migraineurs need TONS of salt – I know take 5,000mg a day! My favorite is LMNT – it naturally has all the electrolytes we need in the right amount! (Sodium, Potassium & Magnesium). The watermelon flavor is the best!
And if you MUST drink, stick to light alcohols such as vodka. And be sure to stay hydrated by drinking water (and salt for electrolytes!) in between alcoholic beverages.
5. Watch your bedtime
Staying up late and getting off our personal sleep schedule can easily lead to migraines. While lack of sleep is a well-known trigger, it’s important to note that too much sleep (such as sleeping in on the weekends) can cause attacks too.
So, if you’re thinking you’ll party like a rockstar this Halloween weekend and just ‘catch up’ on your zzzz’s the next morning — think again!
Also, migraineurs tend to have very active brains – even at rest – which results in vivid dreams and restless sleep. As a matter of fact, people living with migraine are between 2 and 8 times more likely to experience sleep disorders, compared with the general public.
If you’re going to a party or stay out late, be sure to set an alarm so you don’t oversleep the next day and get back on your sleep routine asap!
The wrap-up
If you follow these tips, you’re sure to have less pain and enjoy a Happy Halloween weekend! And if you do end up feeling a migraine coming on, remember not to feel guilty and take care of yourself first and foremost!
Happy Halloween Weekend to all!
xo,
jules
