Migraine and travel: how to avoid triggers

Travel triggers migraines, Period. Full Stop. Pressure changes, irregular and unhealthy meals, time zone switches, delays, and more delays! It is exhausting even for the healthiest of people, let alone us migraineurs. I have been traveling for work for nearly 20 years now. I have been bedridden in hotels while vomiting all night with an acute migraine. There were times when I had to function in al all-day meetings after migraine meds kicked in and all I wanted to do is sleep. I thought – there is got to be a better way. Over the course of these 20 years, I perfected my travel routine. Let me introduce you to the tried and true strategies you can use whenever you have to hit the road.

Strategy 1: “Double up and Carry on.” Simply put, always have your migraine medications readily available.  Only take two total bags on any trip (for example, one backpack and one carry-on suitcase), and have a packet of your most important meds in each bag.  Why this rule?

·   If one of your pieces is lost or stolen or in a more likely scenario, the airline had no more space for carry-on and you had to check in the second bag, you are NEVER without my medication and other important things that you need to deal with a migraine, like crackers, light snacks, and water.

·   If you get sick, you have everything on hand needed for the trip. No need to wait for baggage or stress out about not having something critical to deal with a migraine.

·   Traveling “carry-on” saves waiting time and when one is already tired from a long plane ride, walking right off the plane and to the next part of the journey is way more pleasant than searching for lost luggage.

Strategy 2: “No skipped meals or hydration!” 

·    You could buy your travel snacks a few days before the trip or stock up on your favorites in bulk. My backpack is stocked with a few high-protein snacks, some fruit bars or at least a banana, salty crackers in case of nausea, and some tea bags with mint tea or other herbal tea that creates comfort for your stomach like ginger or chamomile. And of course a refillable water bottle.

·    In addition to having snacks and water, pack a small easy-to-eat meal for the plane ride – many of us migraineurs have food that triggers migraines, so it is nice to have at least one meal on the road that is migraine-proof. For me, it is often something like chicken salad with a piece of whole grain bread, oatmeal or some quinoa with veggies. Depending on what foods you tolerate well, you can get really creative with your Plane Dinner. My plane dinner is rather plain but nourishing.

Strategy 3: “Prevent ear pressure and motion sickness.”  Both can trigger a migraine in no time. 

Plane pressure! Turbulence! I feel it in my neck, sinus, and ears. My stomach flips like a fish with every little turbulence. Not pleasant to say the least.

·   Purchase special earplugs that relieve the pressure on the plain. Here are the ones I bought – https://www.alpinehearingprotection.com/products/flyfit

·   You could try taking some Dramamine for motion sickness. It helps not to feel so nauseous from the pesky turbulence (and might lessen the anxiety too).

·   Make sure you move around every so often. I always choose an aisle seat so I can get up and move around, and stretch for 2 minutes. Go back and forth at least every hour.

·   Drink coconut water, ginger, or mint tea at the beginning of the flight to settle your tummy. Remember, hydration, hydration, hydration!

Finally, wear comfortable and loose clothing that allows you to move around freely and not cause any muscle clenching. Happy travels!