Migraine sufferers can tell you that the debilitating headaches often appear to “come out of nowhere.” Common triggers of migraines can include dietary culprits like caffeine, red sauce, wheat, cheese, chocolate, and hot dogs. Surprisingly, recent research has also shown that body weight, both too much and too little, can also play a role in triggering migraines. This leads to the question of whether there is an ideal weight that may help prevent migraines.
Body composition and migraine risk
A meta-analysis of 12 studies examined the association between body composition (based on body mass index or BMI) and migraine risk. You can check your BMI with this calculator. The study, published in the journal Neurology, included 288,981 individuals, revealing that those prone to regular migraines tend to be both overweight and underweight.
After adjusting the data for age and gender, it was found that overweight individuals (BMI of 30 or higher) had a 27% greater risk of migraines compared to those with a BMI within the normal range. In contrast, underweight individuals (BMI of less than 18.5%) had a 13% greater risk of migraines compared to those categorized as having average BMI.
While the researchers have not yet identified a specific mechanism responsible for the association between migraines and weight status, they have suggested adipose (fat) tissue as a likely component. Still, this theory does not accommodate for the increased risk associated with being underweight.
Migraine’s many causes
There is a wide variety of migraine causes that might explain the link to a “sweet-spot” (or normal) BMI for reducing migraine risk. As a chronic migraine sufferer, I have pinpointed several categories of triggers, including:
- Weight – Excess or too little body fat indicates that lifestyle is a significant factor.
- Stress – Constricted breathing, tight muscles, cramps, and stress hormones can contribute to migraines.
- Sleep – Insufficient or excessive sleep can cause biochemical changes and activate the fight or flight response.
- Diet – Imbalances in nutrient-dense foods and consumption of triggering foods and beverages can provoke migraines.
- Toxins – Environmental toxins (e.g., mold, mildew, lighting, chemicals) and ingested toxins (e.g., artificial sweeteners, food coloring, herbicides, pesticides) can trigger migraines.
- Oxygen deprivation – Shallow breaths from stress, sleeping with face in pillow, or sleep apnea can reduce oxygen levels and provoke migraines.
As we can see, lifestyle is a major contributor to migraines, and having too much or too little weight can exacerbate the condition. Notably, individuals with extremely low BMIs may also suffer from nutrient deficiencies, inadequate physical activity, or high levels of stress and anxiety.
Headache relief action plan
After many years of struggling with chronic headaches and migraines, I have devised a comprehensive “Headache Relief Action Plan” that encompasses all migraine triggers, both in isolation and in conjunction with other factors. The plan’s critical elements are:
- Educating yourself about the real causes of migraines and the potential solutions for treating them.
- Reducing the level of painful symptoms experienced during migraines.
- Halting or significantly reducing the frequency and duration of headaches.
- Preventing the headaches from triggering to improve your quality of life.
- Repairing the body to create a less hospitable environment for migraines.
In my book, Headaches Relieved, I discuss the many causes and triggers of migraines and share strategies to help you adopt a preventative program. The book features a 30-day program designed to reset your mind and body and help you become migraine-free.
The meta-analysis cited above clearly shows that a range of factors can put you at risk for migraines: who would have thought that being either overweight or underweight could put you at risk? By modifying your eating and exercise habits to move your BMI toward the “sweet-spot” for your height, you can start reducing your migraine risk effectively.
